Although the brain accounts for only 2 percent of the body's weight, its voracious neurons use up 20 to 25 percent of the body's oxygen and glucose. Strokes are the third leading cause of death in the United States and the primary cause of adult disability.
Along with other environmental behaviors, a healthy diet has been shown to prevent malfunctions of the brain that can occur with aging. An array of foods have gained popularity for their capacity to build and sustain a strong brain. A brain-healthy diet encourages healthy blood flow to the brain, contains a balance of carbohydrates and protein and is low in fat and cholesterol.
Wild Salmon
Fish, especially salmon, is the richest source of the most potent artery-clearing Omega-3 fatty acids DHA and EPA. Wild salmon that is not farm-raised is an ideal brain food with the least amount of contaminants. Consuming wild salmon can improve your brain matter, mood, synaptic connections, as well as diminish the risk for stroke, dementia and Alzheimer's disease.
Tomatoes
Tomatoes are loaded with vitamin C, folate,and the antioxidant-rich carotenoids: lycopene and zeaxanthin. These are all nutrients that preserve the youth of arteries,fight free radicals and reduce the incidence of degenerative brain disease. According to a study published in the International Journal of Experimental and Clinical Pathophysiology and Drug Research, lycopene's antioxidative capacity inhibits microglia activation, resulting in protection from ischemic brain injury.
Cocoa
Aside from the irresistible flavor of cocoa in chocolate,100 percent organic non-alkalized cocoa powder has the highest content of antioxidants in the world.Cocoa contains the antioxidant flavanol, a type of flavonoid, that helps maintain healthy blood flow, and prevent fatty substances from clogging arteries.Tryptophan, an anti-depressant amino acid, is also present in the cocoa bean and is responsible for producing the neurotransmitter serotonin which decreases stress levels. Cocoa's concentration of phenylethylamine (PEA) helps promote mental alertness and the ability to concentrate.
Acai Berries and Blueberries
Acai, a berry native to South America, has been noted for its unique combination of nutrients, making it a true super-food for the brain. Unlike many berries, acai berries contain heart and brain healthy Omega-3's and even protein.
Blueberries are high in vitamin C, which is requires by the brain to make neurotransmitters. Also, the ellagic acid contained specifically in blueberries, protects brain cells from being damaged and according to the Alzheimer's Association, reduce the risk of stroke.
References
- Discovery Health: Feed Your Brain
- "American Journal of Clinical Nutrition";Cognitive Performance Among The Elderly and Dietary Fish Intake: The Hordaland Health Study; Eha Nurk et al.;November 2007
- BrainReady: The Top 5 Brain Health Foods
- Ask Dr. Sears.com: Brain Foods
- Alzheimer's Association: Adopt A Brain-Healthy Diet
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