The human brain is a marvelous machine. For seven decades and more, it computes, analyzes, records, stores, senses and controls all body functions. It even knows when to go into sleep mode. Yet, it's only fueled by the brain foods we eat — such as blueberries, avocados and an occasional piece of chocolate.
When it comes to smart eating that will keep your brain functioning at an optimal level, you need more than dull-looking foods. In fact, your gray matter craves color, and lots of it.
Think blues, reds, oranges, dark green — a whole palette of nutrition both enticing to the eyes and nourishing to your neurons. Berries, dark vegetables and avocados are the best example. The brighter the color, the better, says Beth Freehill, registered dietitian at the Hy-Vee in Clinton, Iowa.
“Focus more on a variety of colors,” Beth says. “The bigger the variety you can have, the better you’re going to be as far as getting your nutrition in.”
Colorful fruits and veggies are called brain foods because they contain antioxidants, which are substances that target the health of your gray matter, research has shown. Antioxidants work in the brain to decrease inflammation, resist destruction of cells and enhance transmission of nerve impulses. The result? There is better memory and sharper thinking for all ages and decreased risk for dementia as people age. The best part is that most of these foods are delicious.
Take the long list of berries, including blueberries, strawberries, raspberries and cranberries. All possess anti-inflammatory substances and antioxidant qualities that allow cells to repair themselves. Berries are a sweet way to keep your brain working in all the marvelous ways that it should.
A recent study shows that eating a daily diet rich in fruits and vegetables feeds your brain the antioxidants needed to keep it sharp. Adults who consume .9 pounds of fresh fruit and vegetables every day have higher antioxidant levels, which helps maintain brain health. The positive results were not seen in another test group that consumed less than .2 pounds of fruit and veggies per day.
There is also the necessity of energy to power the brain. At about three pounds, the brain makes up only 2 to 3 percent of a person's weight. Yet even at rest, the brain consumes 17 percent of the body's energy. If you consume about 2,000 calories per day, about 400 of those calories are going to keep your brain operating and in good condition.
While many brain foods are colorful, a few foods on the list don't come in primary colors. Fish, for instance, is high on the brain-food list because it is rich in omega-3 fatty acids. Good sources include wild salmon, tuna, herring, white-fish, sardines, mackerel and lake trout. “We know how great omega-3 is for heart health,” Beth says, “but it is so important for brain health.” Research has shown that these fatty acids support cell survival by enhancing overall brain function. Deficiencies can lead to depression and poor memory. This is reason enough to remember the fresh seafood department at your Hy-Vee.
Scott Stoll, M.D., author of a soon-to-be-published nutrition book called Alive! (available in October 2011), encourages eating wild salmon because it is the species richest in omega-3 fatty acids. “Wild salmon eat algae (a natural source of omega-3), while farm-raised salmon eat corn and processed fish pellets devoid of omega-3 fatty acids.” Dr. Stoll, who works with athletes recovering from injury, believes good nutrition is essential for recovery as well as for good health in general. “These foods are not only brain foods, they’re whole-body foods.”
Dr. Stoll is heartened by the promotion of foods in a way that brings attention to the importance of healthy eating. Talking about brain foods “encourages people in a very positive way to begin making a shift toward a healthier diet.”
Foods that are good for your brain include the following:
- Dark-color vegetables. Brighten brain function with the right veggies. Spinach, kale, red bell peppers, broccoli, beets, carrots and several others are rich in vitamins and minerals that allow optimal functioning of neurons. Healthy neurons make communication within the brain possible, whether assisting thinking processes, memory or body function.
- Walnuts and almonds. Most nuts also contain omega-3 fatty acids as well as antioxidants that resist cell destruction. Because nuts are high in calories and fat, avoid overeating them.
- Eggs. They provide a high amount of choline, which facilitates mental functioning. Since our bodies don't synthesize much of this substance, eggs should be high on your list of brain foods.
- Lean meats. Iron in meat is essential because it transports oxygen to the brain. But there's a catch. Iron will only be helpful if it is properly absorbed into the body. Encourage this process by eating lean meat with a salad that includes fruits rich in vitamin C.
- Dark chocolate. Not only is it incredibly tasty, but dark chocolate is also filled with antioxidants that help brains. Combine dark chocolate with such fruits as blueberries, and you’ve created a dessert to remember — literally! Avoid dark chocolate that is highly processed and that has a high sugar content. The more cacao in a chocolate, the better it will be for your brain. Dr. Stoll likes to make antioxidant-rich chocolate smoothies with pitted dates, kale, ice, unsweetened almond milk and raw organic cocoa powder. “It’s wonderful and our children love it!” he says with enthusiasm.
- Avocados. This is another food containing omega-3 fatty acids, so whip up some guacamole and enjoy this wonderful fruit.
- Whole grain breads, cereals and wheat germ. The complex carbohydrates in these foods give the brain a boost, especially when combined with protein foods. For breakfast have oatmeal and an egg, or for lunch eat whole-grain bread with meat as a sandwich. Eating complex carbohydrates and protein groups together causes a productive partnership that enhances the effect on the brain's nerve cells.
- Coffee. Here's a surprise: Coffee is considered by some to be a superfood for the brain. Coffee beans are rich in antioxidants and have been shown to reduce the risk of mental decline in regular drinkers of the brew. Coffee is also a great pick-me-up for a lull in alertness. But drinking caffeinated beverages should be limited to the early part of the day so the caffeine doesn't interfere with sleep — a critical time for brain restoration.
TOP 15 BRAIN FOODS
Power up your brain cells and keep them healthy with these foods.
- Blueberries – These treats supply your brain with antioxidants that help keep cells healthy. Try them in oatmeal for a nutritious breakfast.
- Raspberries – Whether growing wild or cultivated, raspberries are one of the most antioxidant-rich berries.
- Strawberries – In addition to antioxidants, strawberries are high in vitamin C. A strawberry dessert is good for you.
- Salmon – A great source for omega-3 fatty acid. Eating fish at least twice a week is considered a good nutrition goal.
- Eggs – These contain choline, a fat-like B vitamin, which enhances memory and minimizes fatigue.
- Broccoli – Have more broccoli because it contains vitamin K, which helps with overall brain performance.
- Spinach – Dark green vegetables, such as spinach, have been shown to slow development of dementia in women.
- Almonds – A handful of almonds gives you a healthy dose of vitamin E, which contains antioxidants.
- Bell Peppers – These peppers contain large amounts of vitamin C, which helps protect brain cells. Slices of red bell peppers are sweet.
- Carrots – There is evidence that carrots reduce inflammation in brain cells and guard against memory loss.
- Avocado – Almost as good for your brain as blueberries, avocados contain fats that keep blood flowing. Add avocado to salads.
- Flaxseed – Rich in omega-3 fatty acids, flax- seed is good mixed into a smoothie or yogurt.
- Beans – Raise alertness and stimulate nerve impulses in your brain (a good thing) with beans.
- Coffee – This is the number one source of antioxidants in the American diet. Excessive amounts, though, interfere with sleep — bad for the brain.
- Dark Chocolate – Not only does this yummy food contain antioxidants, it also spurs production of endorphins, which improves your mood.
A TASTY PALATE
It's been called the rainbow diet, color-coded eating and superfood cuisine. Though not necessarily strict vegetarians, many who are interested in improving their health are filling their plates with nutritious fruits and vegetables as the main course in daily meals.
It's easy to understand why. Recent medical research is giving reasons to embrace the broccoli floret, gobble the mango and devour the cherry. Turns out that these wonders of nature can do wonders for our bodies. And the more colorful a food, the better it is for us, it seems. Consider the following color combos at your next meal.
Green and red. Make a quick and easy salad that includes a cup of lettuce topped with 1⁄2 cup of bell peppers, tomatoes and radishes. Mix in a cup of kale, too, as a secret weapon. Kale gives you 1,327 percent of the daily value for vitamin K, 192 percent for vitamin A and 88 percent for vitamin C.
Red, orange, green and purple. Chop once and eat twice by preparing enough fruit salad for a couple of days. Include strawberries, blueberries, grapes, apple and kiwi. Rich in vitamins, fiber and everything good for you, a fruit salad will energize you while keeping your weight in check.
Orange, purple and red. Make a pot of navy bean soup. The beans are white, it's true, but they are loaded with fiber, essential amino acids, minerals and vitamins. Add carrots, purple onion, tomatoes and other veggies. Among their many benefits, onions help prevent osteoporosis and asthma attacks, and reduce the symptoms of diabetes. Try a bowl and, as they say in the Navy, you'll be good to go.