To live a longer life, a healthy heart matters–as well as your brain. And when your brain suffers, your entire body does too, due to how it controls nearly all functions throughout your body.
New information from the March issue of Food Technology now outlines several nutrients people should add to their diet to reduce their risk of brain problems in the future.
“Keeping both mentally and physically active is key to brain health,” says Linda Milo Ohr, a contributing editor to Food Technology. “As the population ages, people are at an increased risk of experiencing cognitive issues such as decreased critical thinking, slower reaction time and recall, dementia, and Alzheimer’s disease. Nutrition may play a role as well.”
To stay mentally fit, Ohr recommends adding these nutrients to your diet:
1. Cocoa flavanols. According to recent research, cocoa isn’t just a great ingredient for beverages; it’s also been shown to improve a part of the brain called the dentate gyrus, associated with age-related memory. Though the research is preliminary, it does show promise at preventing cognitive issues related with old age.
2. Blueberries. Containing a powerful range of antioxidants, blueberries are best prized for containing anthocyanins, types of flavonoids that improve neural signaling in the brain. While research hasn’t shown a definite link, researchers say it could help lessen the risk of memory problems as people age.
3. Choline. Found primarily in eggs, choline is a chemical that helps improve how brain cells communicate, something that typically declines as a person’s cognition worsens. It can also prevent changes in brain chemistry that can lead to dementia. Eating one or two eggs per day is a good way to get your fill of this key chemical.
4. Omega-3 fatty acids. Commonly prized for its ability to improve heart health, it’s also good for your brain as well, reveal researchers. One study on mice found that it helped improved specific types of memory such as spatial, localizatory, and object recognition memory, helping people remember facts and short-term information better. You don’t need to go down the supplementation route to get your fix, however–just add more fatty fish to your diet.
5. Walnuts. It’s a good way to amp up the good fats in your diet, but did you know it could also help with your memory? A recent study on laboratory mice found that it slowed the progression of Alzheimer’s disease, a type of dementia. Though human studies are pending, researchers are confident that walnuts too are a good “brain food.” Simply add a handful of walnuts to your favorite meals to keep your brain protected.
Other helpful nutrients outlined by Ohr include magnesium, citicoline, and phosphatidic acid. Luckily, it isn’t hard to find these nutrients–they’re commonly found in bananas, dark chocolate, egg yolks, and soy products. Simply incorporate these foods into your everyday diet as a simple way to keep your brain fit!
Readers: How do you keep your brain healthy?
Sources:
Eight Nutrients to Protect the Aging Brain – ScienceDaily.com
Protecting the Aging Brain (Editorial) – IFT.org
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