We all know to eat a healthy diet, but some brain-boosting
foods may surprise you...
BRAIN BOOSTERS
Chewing gum. OK, it’s not exactly
a food, but it’s more than just something to keep your mouth
occupied. Researchers at Northwestern University found that
people who chew gum have increased blood flow to the brain --
and a corresponding increase in cognitive performance. People
who chew gum also report a reduction in stress, which protects
brain cells from stress-related hormones.
Recommended: Chew gum when you are
stressed or have challenging mental work to do. Opt for sugarless.
Frozen berries. Raspberries,
blueberries and strawberries are among the best sources of
brain-protecting antioxidants. Researchers at the Jean Mayer
USDA Human Nutrition Research Center on Aging at Tufts
University found that animals given blueberries showed
virtually no evidence in the brain of the cell-damaging
effects of free radicals -- and they did better on cognitive
tests.
Frozen berries typically contain more antioxidants than fresh
berries because they’re picked and processed at the peak of
ripeness.
Recommended: One-and-a-half cups of
frozen or fresh berries at least two to three times a week. Darker
berries contain the most antioxidants.
Turmeric. It’s one of the most
potent anti-inflammatory spices. People who eat turmeric
several times a week can have significant drops
in C-reactive protein, a substance that
indicates inflammation in the brain and other tissues.
A study that looked at more than 1,000 participants (average age
68.9) found that those who often or occasionally ate turmeric
performed better on mental-status evaluations than those who rarely
or never ate it.
Recommended: Add at least
one-quarter teaspoon of turmeric to recipes several times a week.
(Turmeric is one of the spices in curry.)
Hazelnuts. These contain the
highest concentration of folate of all the tree nuts
(including walnuts, almonds and pecans). Low levels of folate
have been associated with poor cognition and depression. Other
foods rich in folate include spinach, beans, oranges, avocados
and wheat germ.
Recommended: A handful of hazelnuts
several times a week.
Cilantro. This herb, also known
as coriander and Chinese parsley, has long been used in
Iranian folk medicine for stress relief. Stress has been
linked to a speeding up of the aging process of the brain.
Modern research also has revealed the benefits of cilantro --
an animal study demonstrated that cilantro eased stress.
Recommended: One tablespoon of fresh
cilantro several times a week. It’s often used in salsa and
guacamole and to top tacos, chili, stews and soups.
THREE "GOOD" VICES
You may have heard that certain "bad foods," such as coffee, red
wine and chocolate, are good for the heart. They also are good for
the brain...
Coffee. A Finnish study of more
than 1,400 participants found that regular coffee drinkers
were less likely to develop dementia than those who didn’t
drink coffee. Those who drank moderate amounts of coffee in
midlife (three to five cups daily) had the lowest risk,
probably because the antioxidants in coffee inhibit
age-related brain damage.
The caffeine in coffee -- a five-ounce serving of coffee typically
contains 30 milligrams (mg) to 150 mg, depending on how it is
prepared -- also improves mental abilities. Studies of university
students have shown that when students drink coffee before a test,
they score higher than when they abstain.
Recommended: One to three cups
daily. If coffee gives you the jitters, try green tea, which also
is good for the brain but has slightly less caffeine.
Red wine. Red wine
contains resveratrol, a polyphenol, that helps
prevent inflammation and oxidation of brain tissue. People who
drink moderate amounts of red wine have lower risks for stroke
and dementia. Laboratory studies indicate that red wine can
reduce the accumulation of beta-amyloid, the substance found
in the brains of Alzheimer’s patients. (In a healthy
brain, beta-amyloid is broken down and
eliminated.) White wine also contains polyphenols but in lower
concentrations than reds.
Recommended: Up to two glasses of
wine daily for men and one glass daily for women. Moderation is
important because too much alcohol has been linked
to
increased risk for dementia.
Alcohol-free option: Concord grape
juice. Some studies suggest that it may be just as healthy as red
wine when it comes to improvement in cognitive skills. Aim for one
cup a day.
Chocolate. The cocoa flavonols in
chocolate inhibit free radicals. Flavonols also relax the
linings of blood vessels. This helps reduce high blood
pressure, a leading cause of dementia.
One study, conducted at Brigham and Women’s Hospital in Boston,
found that participants who drank one cup of high-flavonol cocoa
daily had, after two weeks, an average increase in brain
circulation of about one-third.
Chocolates with a high percentage of cocoa don’t necessarily have a
high concentration of flavonols -- processing techniques can
destroy the protective compounds.
Recommended: Look for products that
advertise a high flavonol content on the label (60% to 85%). One
ounce is enough to get the benefits without unnecessary sugar and
calories.
DON’T FORGET FISH
You probably have heard that fish is "brain food," but we couldn’t
do a brain-boosting article without mentioning it. A study of 3,660
adults age 65 and older found that those who ate omega-3-rich fish
three times a week or more were 25% less likely to have
silent
infarcts, blockages in blood vessels that can
cause dementia.