Just like the heart and other internal organs, the human brain must also be nourished with a diet of healthful foods for better performance. A healthful diet has been linked to better cognition and brain cell protection, and might aid in the creation of neural pathways that help improve learning and memory. Whether treating symptoms of aging and disease such as Alzheimer's or maintaining healthy brain function, a number of "brain foods" can add to your diet. Consult your doctor or dietician for a brain-healthful diet that is right for you.
Omega-3 Fatty Acids
One way to improve cognitive function is to add foods high in omega-3 fatty acids. Omega-3 fatty acids, specifically docosahexaenoic acid, referred to as DHA, are important components of cell membranes in the brain, making them more resistant to damage. Because the body does not effectively produce DHA, the majority of this fatty acid must come from dietary sources. Foods high in DHA and other omega-3s include fatty fish, such as tuna, salmon and sardines, and some nuts and grain, such as walnuts, flaxseed and soybeans. Deficiencies of these fatty acids can result in an increased risk of attention deficit disorder, dyslexia and dementia.
Antioxidants
Foods rich in antioxidants are another way to improve cognitive function. Because the cells of the brain are susceptible to damage from oxidation, antioxidants such as alpha lipoic acid and polyphenols, attempt to repair or prevent this damage by stabilizes cell membranes. Foods rich in antioxidants include colorful fruits and vegetables such as spinach, broccoli, blueberries, apricots and mangoes. Another antioxidant shown to improve cognition is curcumin, a curry spice from India. Researchers have studied the link between the spice and a lower occurrence of Alzheimer's in India.
Flavonoids
Another way to correct cognitive dysfunction is to include foods containing flavonoids to your daily diet. Flavonoids, such as resveratrol, quercetin and epicathechin, increase blood flow to the brain and improve memory by helping to prevent damage from oxidation and neurotoxins. Dietary sources of flavonoids include red wine, grape and cranberry juice, berries and peanuts. The flavonoid quercetin is also found in the ginkgo biloba extract, often marketed for use in improved brain function.
Folate
Folate rich foods are another group of foods thought to improve cognition. A form of the B vitamin, folate is an essential part of neural development in the womb and deficiencies of dietary folate may contribute to dementia. Foods rich in folate include oranges and orange juice, avocado and strawberries. Although the synthetic counterpart of folate, folic acid, is commonly found in dietary supplements, it has not been conclusively proven to be as effective as natural dietary folate in maintaining or improving cognitive performance.
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