Firstly, let me apologize for my recent lack of blogging! I’ve been busy getting married and gallivanting about Borneo on honeymoon. Now that I’m back, feeling rejuvenated, and have got the apologies out of the way…I’ll be discussing my favourite foods to feed a healthy brain.
1. Essential Fatty Acids (EFAs) – Ok, so I know it’s not a food, but this entire class of lipids is CRUCIAL for brain health, especially when you consider that the lipid content of the brain is around 60%! Increased consumption of EFAs found in fish/fish oil at midlife has the potential to modify the risk of dementia, especially among genetically susceptible individuals (Laitinen et al, 2006). Foods rich in favourable fats include small wild caught fish (sardines, herring, and anchovies), grass-fed beef, lamb, kangaroo, walnuts, olive oil, and avocado; and are all highly neuro-protective. Don’t hold back people!
2. Curcumin (the golden goodness in Turmeric) – Interestingly, epidemiological studies suggest India has one of the lowest prevalence rates of Alzheimer’s disease in the world, where turmeric consumption is widespread (Chandra et al, 2001). We now know that curcumin acts as an anti-inflammatory and antioxidant (Li & Wang, 2009). In addition to this, it has the ability to chelate heavy metals… amazing! Scientists have not only suggested that curcumin is protective against the development of Alzheimer’s disease, but that it may even help to reverse the already initiated disease process. So, add some Turmeric or mustard in your plate to gain the benefits from this magnificent spice.
3. Berries – All kinds of berries are dynamite for brain function. They contain phenolic compounds which exhibit neuro-protective, antioxidant and anti-inflammatory actions (Darvesh et al, 2010). One interesting study which had a group of elderly adults with early-stage memory deficits consuming wild blueberry juice daily (for 12 weeks) showed that those drinking the blueberry juice experienced significant improvements in memory recall and learning ability (Krikorian et al, 2010). Another article published in The Journal of Nutrition stated that diets rich in berries, walnuts and grape juice decreased the vulnerability to oxidative stress that occurs in aging, and thus result in clinical behavioural improvements (Joseph, Shukitt-Hale & Willis, 2009). I call these disease fighting berries “nature’s skittles”, because they’re so incredibly tasty!
4. Walnuts – Have you ever noticed that the walnut actually looks like a little brain? I think maybe nature is trying to tell us something… Not only are these tasty little numbers are loaded with favourable fats (namely omega-3 fatty acids), they also contain high levels of poly-phenols which help to mitigate the effects of neuronal damage. Excellent!
5. Coconut Oil –It may be the “super food of the moment”, but Coconut oil is shaping up to be a BIG player when it comes to brain food. Coconut oil can supply the brain with a very clean source of energy that is effective at preventing and treating neuro-degenerative disease states. Why? Because after breast-milk, Coconut oil is the best source of medium-chain triglycerides (MCTs), which bypasses “normal” fat metabolism and is converted to ketones in the liver. Now, these ketones literally FUEL the brain! The ketones derived from Coconut oil are especially protective when there is impaired sugar metabolism in the brain – such as that found in Type 3 Diabetes. Click here to learn more about why I’m crazy about coconuts, and why you should get jump the bandwagon.
6. Exercise - (I know it’s not a food but too bad!) Exercise is one of the only proven ways to prevent cognitive decline… so get moving!
Other foods which deserve a mention are raw cacao, grape juice, dark green leafy vegetables, rosemary and sage. So there you have it, my top foods for brain health! Until next time… Stay nourished, Stacey.
