| When it comes to food, you have a wealth of delicious | | | | brain power come from the caffeine. Suggested |
| choices. And each one not only tastes good but also | | | | serving: no more than two or three cups a day. |
| supplies unique health benefits. From blueberries to | | | | 2. Tea – Freshly brewed green and black tea have |
| dark chocolate, leading nutritionists and physicians are | | | | antioxidant properties and some caffeine that dilates |
| pointing to certain foods that enhance brain power and, | | | | blood vessels and increases the blood flow to the |
| they say, a heart-healthy lifestyle. | | | | brain, enhancing memory focus and mood. “It’s |
| Although there’s no conclusive research about the | | | | temporary so everyone should judge the amount,” |
| healthful brain benefits of particular supplements, food | | | | Clifton says. “The tea contains catechines that are |
| sources rich in vitamin E and Omega 3 fatty acids | | | | the antioxidant properties; flavored tea doesn’t |
| may provide benefit, says Jillian McMullen, R.D., LD/N, | | | | have caffeine.” Suggested serving: no more than |
| Outpatient Clinical Dietician with Mayo Clinic. | | | | two or three cups a day. |
| Vitamin E-rich foods include vegetable oils, nuts, seeds, | | | | 3. Blueberries – Blueberries are one food that really |
| green leafy vegetables, and whole grains. Omega | | | | stands out, she says, because they have a certain |
| 3-rich foods include fish, walnuts and flax seeds. | | | | antioxidant that prevents oxidative stress to help |
| “We also know that adequate amounts of B | | | | reduce age-related diseases. “Over time, because |
| vitamins are essential for brain function,” says | | | | you’re exposed to the environment, you’re |
| McMullen. “Some studies suggest a protective role | | | | more exposed to free radicals. That’s why it’s |
| of vitamins B9 (folic acid) and B12, but more research | | | | so important that athletes take in fruits and |
| is needed before we can recommend these | | | | vegetables.” |
| supplements. It doesn’t hurt to eat foods rich in folic | | | | She advises adding a variety of fruits to your diet. An |
| acid such as green, leafy vegetables, fortified breads | | | | easy way to add them is putting a cup in your |
| and cereals, and dried beans, as well as those | | | | smoothie, shake, yogurt or on cereal. Suggested |
| chocked full of vitamin B12 like fish, meat, eggs, cheese | | | | serving: 1 cup a day. |
| and chicken.” | | | | 4. Wild or farm-raised salmon – Wild salmon tends |
| It’s All About Balance | | | | to be leaner and purer than farm-raised but both are |
| There’s no denying that as we age, our body (and | | | | good, she says. Salmon is rich in Omega 3 fatty acids |
| brain) ages right along with us. Getting older brings | | | | and contains anti-inflammatory substances that |
| some risk of cognitive problems such as | | | | ultimately aid in blood flow and brain activity, lowering |
| Alzheimer’s disease or dementia. There’s also | | | | dementia and stroke risk and enhancing memory. |
| increased brain function risk from certain diseases like | | | | “Salmon even keeps the blood flowing in the very |
| hypertension, diabetes and obesity that can cause | | | | small capillaries in the brain,” she says. Suggested |
| damage to the brain. | | | | serving: 4-ounces two or three times a week grilled, |
| “Theoretically, we can control these diseases and | | | | baked or broiled. |
| keep our brain healthy unlike old age or genetic factors | | | | 5. Nuts and seeds – Nuts and seeds are rich in |
| that we can’t control,” says Floyd Willis, M.D., | | | | vitamin E that boosts brain function and corresponds |
| family medicine practitioner and creator of Mayo | | | | with less cognitive decline. Nuts and seeds also offer a |
| Clinic’s “LiveWell. ThinkWell.” program. | | | | large dose of monounsaturated fat that is heart |
| It all ties together, Willis says. People who have the | | | | healthy and promotes blood flow. A caveat is that nuts |
| most risk of strokes are those with hypertension, | | | | and seeds are very high in good fat, so limit the |
| diabetes and obesity. “Often, people don’t | | | | amount. Choose unsalted if you have hypertension. |
| associate the truism that as goes the heart, so goes | | | | “Almonds, walnuts and peanuts are very good but |
| the brain (and kidney). The impetus of the Mayo | | | | choose a variety,” she says. Suggested serving: |
| ‘LiveWell. ThinkWell.’ healthy brain program is | | | | about one-fourth cup or one ounce a day. |
| about maintaining a healthy balance and healthy | | | | 6. Avocados – Although avocados got a bad rap |
| lifestyle.” | | | | for having a lot of fat several years ago, the green |
| Dr. Willis created the community outreach program | | | | fruit is actually very healthy all around. They’re |
| offered through Mayo’s Memory Disorder Clinic to | | | | packed with monounsaturated fat but it’s good fat. |
| educate African-Americans about healthy brain aging | | | | Avocados also have a lot of antioxidants and some |
| and memory disorders. African-Americans may have | | | | amino acids (protein), help lower blood pressure and |
| higher risk for Alzheimer’s disease because they | | | | help reduce inflammation. “I suggest putting them on |
| have a higher incidence of some medical conditions | | | | a sandwich, in a salad or on your salmon for a double |
| associated with dementia, according to the | | | | brain boost.” Suggested serving: one-quarter to |
| Alzheimer’s Association. The program provides | | | | one-half of an avocado daily. |
| information to seniors and their families about memory | | | | 7. Whole grains – Whole grains like whole wheat |
| disorders and brain aging, including tips on how to keep | | | | bread, pasta, cereals, wheat germ and brown rice |
| the mind healthy. | | | | create good blood flow because they have more |
| Research is showing that you can increase your | | | | intact nutrients including vitamin E, antioxidants, fiber and |
| chances of maintaining a healthy brain well into old age | | | | some have Omega 3 fatty acids. “Blood flow is |
| if you add “super” foods to your daily diet. | | | | crucial because it helps keep the integrity of cells in the |
| Blueberries have been found to help protect the brain | | | | brain,” says Clifton. |
| and animal studies have shown that diets rich in | | | | 8. Pomegranate juice – Although juice has been |
| blueberries significantly improved both the learning | | | | maligned because it’s packed with sugar, |
| capacity and motor skills of aging rats, making them | | | | pomegranate juice is full of antioxidants and a small |
| mentally equivalent to much younger rats. | | | | amount of sugar helps with immediate energy. |
| “But, we can’t conclude that antioxidant-rich | | | | “Stick to about 2 ounces of natural fruit juice per |
| foods like blueberries, strawberries and spinach will | | | | serving. A way to do that is to mix the juice with |
| have the same age-related reversal of brain deficits in | | | | sparkling water or sprite for a flavor boost. You can |
| humans as those they found in rats. The American | | | | add it to water several times a day and eat a piece of |
| Dietetic Association is currently studying the effect of | | | | fruit,” she says. Suggested serving: about 6 to 8 |
| strawberries, blueberries, prunes, spinach and fatty fish, | | | | ounces a day. |
| and may find positive benefits to short term | | | | 9. Beans – All kinds of beans including black beans, |
| memory,” says McMullen. | | | | kidney beans and lentils offer a lot of fiber and help |
| Whether or not the foods are brain super foods, | | | | stabilize your glucose levels throughout the day, |
| they’re heart healthy and a great part of a | | | | allowing your brain to better use the food for fuel. |
| balanced diet, she says. “A diet rich in a variety of | | | | Suggested serving: one-half cup a day. |
| fresh fruits and vegetables, whole grains, lean meats | | | | 10. Dark chocolate – This decadent food has |
| and low-fat dairy is essential to overall health and | | | | powerful antioxidant properties and also has a small |
| energy.” | | | | amount of caffeine, a natural stimulant that aids with |
| Healthy Food for a Healthy Life | | | | focus and concentration. Dark chocolate also |
| Carol Albanesi, Director of Food Services and a | | | | stimulates production of endorphins that help improve |
| registered nurse for Flagler Hospital, agrees. “The | | | | mood. For a double health surge, try chocolate |
| foods we’re talking about are foods that are | | | | covered blueberries. Suggested serving: one-half to |
| necessary and appropriate for a healthy diet. | | | | one ounce a day. |
| There’s not any true super food. A healthy diet has | | | | Back to Basics |
| to be part of a healthy lifestyle that includes getting | | | | “The key is a healthy diet and eating small meals |
| enough sleep (six to eight hours a day) and eating right. | | | | throughout the day to boost brain power because the |
| By that I also mean eating breakfast, not skipping | | | | food is giving you small energy boosts,” says |
| meals and adding several small snacks during the | | | | Clifton. “I most often work with people to establish |
| day.” | | | | balance. Some people will drink coffee all day long. The |
| Albanesi suggests that by eating healthy food, getting | | | | unhealthy aspect of drinking this much coffee is that |
| enough sleep and exercising three to five times a | | | | the caffeine suppresses appetite. So they deprive their |
| week you’ll increase your optimum health. All of | | | | body during the day and then overeat at night. |
| these activities, including eating brain boosting super | | | | That’s not a balanced, healthy way of eating.” |
| foods, bring oxygen to the brain by expanding blood | | | | Almost all of the super foods can easily be |
| vessels for increased blood flow to the brain. | | | | incorporated into one meal such as a salad or wrap. |
| “Your circulatory system feeds your cells and pulls | | | | You may be thinking diet, but by adding these foods |
| away toxins,” she says. “That’s why you | | | | you’re also sharpening your thinking. Clifton agrees |
| need to increase blood flow with these activities. | | | | that getting back to basics with exercise, getting eight |
| Exercise is particularly good because it increases | | | | hours of sleep a night (eight is more beneficial than |
| blood flow, lowers blood pressure and keeps your | | | | less) and using meditation and relaxation exercises like |
| body healthy.” | | | | yoga all help increase your body awareness and |
| Beans, she says, are a great food source because | | | | health. |
| they’re a good carbohydrate and protein source, | | | | “With meditation and relaxation, you’re breathing |
| they’re inexpensive and they stabilize your glucose | | | | better and relieving tension and stress. It all goes |
| during the day. Drinking water is also important. | | | | together, but eating right does take some planning. The |
| Albanesi also suggests six to eight 8-ounce glasses of | | | | bonus to taking time to plan your meals is that you’ll |
| water a day. | | | | gain more health benefits. A good idea is to get your |
| The Top Ten Brain Boosting Foods | | | | spouse and children involved. It’s more fun and |
| Sally Clifton, MSH, RD, LD/N, at Shands Hospital, offers | | | | motivating if you and your family cook together. Online |
| her top ten brain super food picks: | | | | resources for healthy recipes include eatright.org, the |
| 1. Coffee – The caffeine and the coffee bean itself | | | | official website of the American Dietetic Association, |
| have been shown to have some antioxidant | | | | and cookinglight.com,” she says. |
| properties, she says. Most of the benefits for boosting | | | | |