Brain food is commonly referred to as any type of food that provides nutrients that enhance, improve and maintain the health of the brain. More and more research is showing the benefits of certain foods on prevention of brain disorders such as Alzheimer's disease and Parkinson's disease. The Alzheimer's Association encourages consuming a brain-healthy diet.
Fruits and Vegetables
Fruits and vegetables contain antioxidants that protect healthy brain cells from damage from offending chemicals and aging processes. The Alzheimer's Association encourages foods that are protective to the brain such as foods rich in antioxidants. Dark-skinned fruits and vegetables contain the greatest amounts of antioxidants. Examples of these foods include kale, spinach, Brussels sprouts, broccoli, beets, red bell pepper, onion, beets and eggplant. Fruits that contain high levels of antioxidants include plums, blueberries, blackberries, strawberries, raspberries, prunes, cherries and red grapes.
Cold Water Fish
Another commonly called brain food is cold-water fish. This type of fish is rich in omega-3 fatty acids, which provide structure and stability to brain cells. Omega-3 fats are unsaturated, which allows for fluidity in brain cell walls, allowing for signaling to occur between brain cells. A study published in the June 2008 "Journal of Alzheimer's Disease" reports diets high in saturated fat and cholesterol are detrimental to cognitive health. Cold-water fish include mackerel, tuna, herring and salmon.
Choline
Choline has been placed into the category of brain food. Choline is important for the structure of cell membranes as well as for signaling between brain cells. The Linus Pauling Institute explains choline is a precursor to acetylcholine, which is responsible for memory. Sources of choline include peanuts, eggs, wheat germ, cod and broccoli. Choline also is available in supplemental form.
Blueberries
Blueberries are considered to be brain food due to the substantial amount of antioxidants present in their skin. A study published in the September 1999 "Journal of Neuroscience" reports that rats fed blueberry extract daily for eight weeks showed a reversal of cognitive decline associated with aging. Researchers feel these effects are due to the phytochemical antioxidants found in blueberries. Brainready.com explains that supplementing the diet with 1 to 2 cups of blueberries daily will provide similar effects in humans.
References
- Alzheimer's Association: Adopt a Brain-Healthy Diet
- "Journal of Alzheimer's Disease"; The Fetal Origins of Memory: The Role of Dietary Choline in Optimal Brain Development; Steven H. Zeisel, et al.; 2008
- Linus Pauling Institute; Choline; Jane Higdon; November 2003
- "Journal of Neuroscience"; Reversals of Age-Related Declines in Neuronal Signal Transduction, Cognitive and Motor Behavioral Deficits With Blueberry, Spinach or Strawberry Dietary Supplementation; James Joseph, et al.; 1999
- Brainready.com: Brain Foods and More
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