Research is beginning to show the food we eat greatly impacts brain health and aging. The quality of our diets has an impact on the development and progression of such neurodegenerative diseases as Parkinson's disease, Alzheimer's disease, multiple sclerosis and dementia. To prevent such health conditions, the diet should be filled with brain-boosting foods.
Blueberries
The most well known phytonutrient in blueberries is anthocyanidins. The Society for Neuroscience describes how supplementing aged rats with blueberries for eight weeks promoted better repair in damaged brain cells and improved signaling between brain cells. The researchers explained that the amount humans should consume each day would need to be around 1/2 c of blueberries to receive similar benefit.
Walnuts
Walnuts have also shown benefit to improving cognition. RD411.com explains that researchers are not quite sure if it is the omega-3 fatty acids, polyphenols or other nutrients present in walnuts that allows for their nueroprotective effect. The recommended amount to consume each day to reap the potential benefit is around 1 to 1 1/2 oz.
Spirulina
Spirulina is a blue-green algae that contains nutrients like proteins, vitamins, minerals and essential fatty acids. The University of Maryland Medical Center describes spirulina as being able to protect healthy cells, boost the immune system and may also have anti-cancer properties. A 2005 study in the "Experimental Neurology" explains that spirulina was able to aid the recovery of dopamine neurons in rats. Dopamine neurons tend to decrease in neurodegenerative diseases like Alzheimer's Disease.
DHA
DHA known as docosahexaenoic acid is an omega-3 fatty acid that helps to reduce inflammation in the body. DHA has been specifically identified as a fatty acid important for maintenance of brain health, according to RD411.com. Apparently, DHA is able to slow the progression of Alzheimer's Disease. DHA is found in fish oil from fatty, cold-water fish such as tuna, mackerel and salmon. DHA is also obtained in supplement form. Before taking any supplements, discuss with a physician to prevent side effects.
References
- Society for Neuroscience: New Release:Diet of Walnuts and Blueberries Found To Improve Cognition; May Help Maintain Brain Function and Treat Brain Disorders
- RD411.com: Neurological Health: Food for Your Brain
- University of Maryland Medical Center: Spirulina
- "Experimental Neurology"; Blueberry and Spirulina-Enriched Diets Enhance Striatal Dopamine Recovery and Induce a Rapid, Transient Microglia Activation after Injury of the Rat Nigrostriatal Dopamine System; I. Stromberg, et al.; 2005
