Eating for a Healthier Brain
Some of the foods that are best for brain health have been known for years – parents have been telling their kids that fish is "brain food" for generations – while others are newer additions. But it is only recently that research has been able to back up the recommendations and give an understanding as to why certain foods provide such great benefit.
Fish, Nuts
Our brains are more than 60% fat and require a certain amount of the right kinds of fat to function. While we often get too much of the unhealthy, saturated fats, American diets are overwhelmingly lacking in the omega-3 fatty acids needed for memory, clarity of thought and overall brain activity.
Fish is the best food source of the omega-3 fatty acids DHA and EPA, which are fundamental building blocks for our brain cells and nervous system, and are critical for brain health. DHA and EPA also have anti-inflammatory properties; inflammation may be involved in migraine headaches, Alzheimer's, and a host of conditions that affect the rest of the body.
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Nuts are another source of DHA and EPA. Fish and nuts also contain both selenium, a mineral antioxidant that fights many of the effects of aging, including memory loss.
Recent Research on Omega-3 Fatty Acids and Brain Benefits:
At the Alzheimer's Association 2009 International Conference on Alzheimer's Disease, scientists reported that daily supplements with the omega-3 fatty acid DHA may improve both memory function and heart health in healthy older adults.
A study published in the Journal of Nutrition suggests that increased intakes of the omega-3 fatty acid DHA may improve mental function in middle age people as well. Increased blood levels of DHA were associated with improved nonverbal reasoning and working memory in people ages 35-54. "Taken together, research to date suggests that specifically, DHA may favorably affect cognitive performance and may do so throughout the life course," researchers concluded.
Blueberries, Blackberries
These are two of the foods highest in antioxidants, especially the powerful antioxidants anthocyanins. It is believed that they may bring to about their effects on learning and memory by enhancing existing neuronal connections, improving cellular communications and stimulating neuronal regeneration.
Recent Research on Blueberries and Brain Benefits:
Blueberry consumption has previously been linked to reduced risk of Alzheimer's Disease, and a new study found that supplemental blueberries for only 12 weeks may boost memory in older people with early memory problems and at increased risk for dementia and Alzheimer's. The study reported that a daily drink of about 500 ml of blueberry juice was associated with improved learning and word list recall, as well as a suggestion of reduced depressive symptoms.
Grapes, Grape Juice
Grapes are mentioned several times in the Scriptures as something God provided to Israel for their food. Grapes are rich in resveratrol, an antioxidant that science is now uncovering as a chemical that can inhibit the formation of the neurofibrillary tangles found consistently in Alzheimer's patients.
Dark grape juice is also a rich source of polyphenols, potent antioxidants that 'mop up' harmful reactive oxygen species that have been identified as key to the aging process.
Recent Research on Grapes/Grape Juice and Brain Benefits:
Daily consumption of purple grape juice may enhance memory in older people with mild impairment in the brain function, said a new study. Improved verbal learning and enhanced verbal and spatial recall were observed following a 12 week randomized, placebo-controlled, double-blind trial.
A previous study reported that Concord grape juice appeared to reverse the course of neuronal and behavioral aging in rats.
Carotene Foods
Carotene, found in foods such as carrots, sweet potatoes, broccoli and dark green leafy vegetables, is critical for proper thought processes.
Recent Research on Beta Carotene and Brain Benefits:
A study of nearly 6,000 men found that the long-term use of beta carotene supplements may reduce the risk of cognitive decline. Researchers found that oxidative stress, which damages brain cells, is a major contributor to the aging of the brain and associated cognitive decline. Beta carotene, a known antioxidant, was used to prove such a link during the 18-year study.
Greet Tea
Green tea is extremely high in antioxidants called catechins, and can feed brain activity.
Recent Research on Green Tea and Brain Benefits:
Senior citizens that drink green tea have demonstrated increased mental abilities. In addition, green tea catechins may help prevent the loss of reference and working memory that is linked to plaque formation in the brain.
An animal study found that green tea's antioxidants could counteract the oxidative stress brought on by a build-up of beta-amyloid protein. The build-up of plaque from beta-amyloid deposits is associated with an increase in brain cell damage and death from oxidative stress, which can lead to a loss of cognitive function and an increased risk of Alzheimer's.
Cocoa
Foods containing high levels of cocoa flavanols, found in chocolate, have been shown to increase cerebral blood flow, and it has also been proven that consumption of plants that have these properties improves performance on mentally demanding tasks. Note: This does not mean the commercial processed cocoa powder with added sugars, but the non-alkalized, high quality cocoa with a high cacao percentage.
Recent Research on Cocoa and Brain Benefits:
A small study found a drink rich in cocoa flavanols significantly improved aspects of cognitive performance and levels of fatigue during math tests. On the days the participants drank the beverages containing cocoa flavanols they performed significantly better at the arithmetic task, reported the researchers. The participants also recorded that they were also less mentally tired during the task after drinking the cocoa-flavanol rich beverage.
It is good to know what foods God gave us to help build and strengthen our brain, and to include them in our diet as much as possible. However, it is often easier and more reliable to get what we need from these foods in supplement form, and many of the scientific research provided was done with supplements, not food.
A combination of our Basic Nutrient Support and Memory & Mental Support formulas provide the key nutrients found in the recommended "brain food" as well as additional nutrients for brain health such as ginkgo, rosemary, vinpocetine, huperzine A, and phosphatitidylserine.
