Here’s What the Brain NEEDS!
Today my email Inbox held Martha Stewart’s newsletter, “Everyday Food.” It included an article with a focus on how eating the correct foods can boost your immune system and lower your risk for a myriad of diseases, including heart disease, type 2 diabetes, and even certain cancers (per the Center for Disease Control and Prevention—CDC). I know this. You know this. We all know this by now.
It’s not news: a healthy diet plays a huge role in our overall wellness. However, what was especially exciting was the information on diet and brain health. This makes sense when you think about it: Like an expensive, high-performance car, the brain needs the best fuel to function at its highest capacity. Top performing cars need top quality fuel, and top performing brains need a diet rich nutrients (including vitamins, minerals, antioxidants, proteins, whole grains, and unsaturated fats) in order to run smoothly.
Martha’s article summed up loads of research on the topic by saying that if you want to keep your thinker sharp and clear, one of the best things you can do is eat a varied, nutrient-rich diet, but to SPECIFICALLY zero-in on four foods:
LEAFY GREEN VEGETABLES. No surprises here. Spinach, collards, kale, arugula, parsley, and romaine lettuces contain the nutrients lutein, vitamin K, nitrate, folate, alpha-tocopherol, beta-carotene, and kaempferol, which have all been associated with better brain health.
Studies published in the journal Alzheimer's and Dementia, report that those who follow the MIND diet (which is high in leafy green vegetables), could reduce their risk of Alzheimer's disease by as much as 53 percent. According to researchers, all it takes is eating two-and-a-half cups of vegetables per day, with one of those cups coming from leafy greens.
WALNUTS. Nuts in general are good for your health, but walnuts, in particular, are rich in an omega-3 fatty compound called alpha-linolenic acid (ALA). ALA has been clearly linked in loads of research, to improved cognitive performance. This compound, along with other omega-3 fatty acids, is also linked to lower blood pressure and cleaner arteries. Science now knows how critical low blood pressure and clean arteries are to keeping not just the heart, but the brain healthy.
DARK BERRIES. These include blueberries and blackberries. They’re rich in flavonoids, which account for their brilliant colors. Research shows that these berry compounds support memory retention and protect against neurodegenerative diseases. Talk about a tasty way to experience preventative medicine! And just one cup of dark berries per week is all you need.
DARK CHOCOLATE. We’re hearing a lot lately, regarding the health benefits of dark chocolate (at least 70%-85% cacao). And the brain agrees. Dark chocolate contains more cacao than milk iterations, and like berries, it’s also rich in flavonoids. Studies show that cacao flavonoids stimulate blood flow and encourage blood vessel growth in parts of the brain involved in memory and learning. Thus, the welcome advice: Get in the habit of eating a square of dark chocolate a day as a delicious way to keep the brain active and healthy.
I’ll close with a jewel of a recipe that supports the above research. I found this on www.reallifedinner.com. Besides fighting Alzheimer’s this is also a delicious snack that can curb cravings and satiate that need for a treat around 3:30 in the afternoon. But it is a bonus to know that eating a handful a day can help keep Alzheimer’s away! (This could make a very nice Christmas present for a parent or grandparent—packaged in a pretty glass container!)
1 lb chopped walnuts
8 oz roughly chopped dark chocolate (70-85% cacao)
2 c dried, dark berries (your choice)
Directions:
Add Recipe to Cook'n
It’s not news: a healthy diet plays a huge role in our overall wellness. However, what was especially exciting was the information on diet and brain health. This makes sense when you think about it: Like an expensive, high-performance car, the brain needs the best fuel to function at its highest capacity. Top performing cars need top quality fuel, and top performing brains need a diet rich nutrients (including vitamins, minerals, antioxidants, proteins, whole grains, and unsaturated fats) in order to run smoothly.
Martha’s article summed up loads of research on the topic by saying that if you want to keep your thinker sharp and clear, one of the best things you can do is eat a varied, nutrient-rich diet, but to SPECIFICALLY zero-in on four foods:
LEAFY GREEN VEGETABLES. No surprises here. Spinach, collards, kale, arugula, parsley, and romaine lettuces contain the nutrients lutein, vitamin K, nitrate, folate, alpha-tocopherol, beta-carotene, and kaempferol, which have all been associated with better brain health.
Studies published in the journal Alzheimer's and Dementia, report that those who follow the MIND diet (which is high in leafy green vegetables), could reduce their risk of Alzheimer's disease by as much as 53 percent. According to researchers, all it takes is eating two-and-a-half cups of vegetables per day, with one of those cups coming from leafy greens.
WALNUTS. Nuts in general are good for your health, but walnuts, in particular, are rich in an omega-3 fatty compound called alpha-linolenic acid (ALA). ALA has been clearly linked in loads of research, to improved cognitive performance. This compound, along with other omega-3 fatty acids, is also linked to lower blood pressure and cleaner arteries. Science now knows how critical low blood pressure and clean arteries are to keeping not just the heart, but the brain healthy.
DARK BERRIES. These include blueberries and blackberries. They’re rich in flavonoids, which account for their brilliant colors. Research shows that these berry compounds support memory retention and protect against neurodegenerative diseases. Talk about a tasty way to experience preventative medicine! And just one cup of dark berries per week is all you need.
DARK CHOCOLATE. We’re hearing a lot lately, regarding the health benefits of dark chocolate (at least 70%-85% cacao). And the brain agrees. Dark chocolate contains more cacao than milk iterations, and like berries, it’s also rich in flavonoids. Studies show that cacao flavonoids stimulate blood flow and encourage blood vessel growth in parts of the brain involved in memory and learning. Thus, the welcome advice: Get in the habit of eating a square of dark chocolate a day as a delicious way to keep the brain active and healthy.
I’ll close with a jewel of a recipe that supports the above research. I found this on www.reallifedinner.com. Besides fighting Alzheimer’s this is also a delicious snack that can curb cravings and satiate that need for a treat around 3:30 in the afternoon. But it is a bonus to know that eating a handful a day can help keep Alzheimer’s away! (This could make a very nice Christmas present for a parent or grandparent—packaged in a pretty glass container!)
Dark Chocolate Walnut Berry Snack
Ingredients:
1 lb chopped walnuts
8 oz roughly chopped dark chocolate (70-85% cacao)
2 c dried, dark berries (your choice)
Directions:
Place all ingredients in a large Ziploc bag and shake until mixed. Serving size is ¼ cup. TIP: Consider measuring serving sizes into snack-sized Ziploc bags for handy snack-control throughout the week.
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Sources:
www.leanonmeals.ca
www.welstand.com
www.brainandlife.org
www.onlymyhealth.com
www.goop.com
www.nydailynews.com
Alice Osborne
Weekly Newsletter Contributor since 2006
Email the author! alice@dvo.com
