According to a 2008 review article by Fernando Gomez-Pinilla in "Nature Reviews Neuroscience," research is showing that the food you eat affects how well your brain functions. Gomez-Pinilla reports that diets high in saturated fats, for example, increase your risk of brain dysfunction, while diets high in certain vitamins and nutrients can strengthen your brain and help you to think and remember better.
Salmon and Flaxseeds
Rich in omega-3 fatty acids, salmon and flaxseeds offer brain benefits. According to Gomez-Pinilla, studies show omega-3 fatty acids decrease cognitive decline in elderly people. Animal studies show that after traumatic brain injury, omega-3 fatty acids improve cognition, and in a mouse model of Alzheimer's, omega-3 fatty acids slow down cognitive decay. Other sources of omega-3s include fish oil, walnuts and vegetable oils such as canola, soybean, flaxseed and olive oil.
Berries, Vegetables and Green Tea
According to the Mayo Clinic, antioxidants may help prevent Alzheimer's disease. Antioxidants such as vitamins E and D prevent and preserve cognitive decline in the elderly. Mayo Clinic experts report that eating antioxidant-rich foods, rather than taking supplements, is more beneficial, because foods contain thousands of antioxidants instead of just the one or several in supplements. The foods that are rich in antioxidants include blueberries, raspberries, strawberries, pears, oranges, spinach, sweet potatoes, broccoli, green tea and walnuts.
Fortified Cereals, Beans and Eggs
Cereals fortified with vitamins B-6, B-12 and folic acid, or eating beans and eggs that contain these vitamins, may help your brain. According to Gomez-Pinilla, supplementation with these three vitamins can increase the memory performance of women of various ages. Other sources of folate and B-6 come from whole grains, dark leafy greens, cantaloupe and oranges. Vitamin B-12 is in fish, poultry and meat.
References
- "Nature Reviews Neuroscience"; Brain Foods: The Effects of Nutrients on Brain Function; Fernando Gómez-Pinilla; July 2008
- MayoClinic.com: Omega-3 fatty acids, fish oil, alpha-linolenic acid
- Mayo Clinic: Antioxidants --- Preventing Diseases, Naturally
- Harvard School of Public Health: Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12
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