Food research related to the brain has uncovered specific nutrients that promote positive benefits for brain health. Individual nutrients are able to modify molecular pathways important for brain development and maintenance of brain health for adults. Worldwide, an estimated 24 million people now live with some form of dementia, making it one of the world's fastest-growing diseases, explains the Center for Longevity of the Brain.
Omega-3 Fatty Acids
Omega-3 fatty acids are critical components of a diet for healthy brain aging. Deficiencies of these fats can lead to depression, low IQ, learning disabilities, dyslexia, ADD and poor memory, according to the Center for Longevity of the Brain. Additionally, a report in the November 2008 "Journal of Nutrition" noted deficiencies in docosahexaenoic acid, or DHA, in people with Alzheimer's and Parkinson's disease, bipolar disorder and depression. DHA is an omega-3 fatty acid that functions in the brain to promote cell survival and repair, and plays an anti-inflammatory role. Omega-3 fats are found in oily, cold-water fish such as wild salmon, whitefish, sardines, trout, tuna, herring, mackerel and anchovies.
Blueberries
Research is growing on the effects of blueberries for brain health. Oxidative stress and inflammation in the brain are commonly occur with aging. A study in the January 2008 "Journal of Agricultural and Food Chemistry" explained that compounds found in blueberries can decrease the progression of age-related diseases such as Alzheimer's and Parkinson's disease. This study found that blueberries affect the brain by improving communication between brain cells, protecting these cells from damage and promoting the ability of the brain to adapt to changes. Blueberries have the highest amounts of disease-fighting antioxidants when compared to 40 other fruits and vegetables.
Walnuts
Research on walnuts has shown benefits to brain function. Walnuts are a rich source of omega-3 fatty acids and antioxidants. A study in the July 2009 "Journal of Nutrition" reported walnuts may increase "health span" -- mental and physical health for the duration of life. This study found walnuts improve learning and comprehension as well as brain-to-muscle communication in aging, and lower stress-signaling molecules known as cytokines, resulting in decreased inflammation in the brain. This is due to the omega-3 fatty acids present in walnuts.
Fruits and Vegetables
A diet rich in fruits and dark, green leafy vegetables provides the most nutrients for the brain. Brain-healthy nutrients found in fruits and vegetables include antioxidants, which are essential vitamins and minerals. Specifically, fruit and vegetables contain brain-boosting vitamins and minerals such as B-vitamins, vitamin E, vitamin C, choline, tyrosine, phenylalanine and tryptophan. These nutrients are needed to synthesize neurotransmitters, allowing optimal communication in the brain and preventing mental health disorders. To obtain these nutrients, the Center for Longevity of the Brain encourages consumption of vegetables such as kale, spinach, Brussels sprouts, collard greens, broccoli, beets, red bell pepper, soybeans, eggplant and dark green lettuces. Recommended fruits include raisins, plums, blackberries, strawberries, raspberries, blueberries, oranges, cherries and red grapes.
References
- Center for Longevity of the Brain; Dementia Facts and Statistics: Present and Future; Dr. Lorne S. Label
- Center for Longevity of the Brain; Good Nutrition: What You Eat Affects Your Brain; Dr. Lorne S. Label
- "Journal of Nutrition"; (n-6) and (n-3) Polyunsaturated Fatty Acids and the Aging Brain: Food for Thought; Jay Whelan; 2008
- U.S. Highbush Blueberry Council: Blueberries
- "Journal of Nutrition"; Grape Juice, Berries, and Walnuts Affect Brain Aging and Behavior; James Jospeh, et al.; September 2009
- "Journal of Agriculture and Food Chemistry"; Berry Fruit Supplementation and the Aging Brain; Barbara Shukitt-Hale, et al.; 2008
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