If you're looking for ways to sharpen your brain, take a look at the contents of your refrigerator. Research continues to show that certain foods play a starring role in brain health, whether it's boosting memory and concentration or delaying the onset of age-related mental decline, linked to diseases like Alzheimer's.
Forget expensive supplements, it seems a bag of groceries is all it takes to deliver the nutrients needed to protect the brain. With over 100 billion cells, the human brain is a highly complex organ that controls everything from your body temperature and your heart rate, to your thoughts, feeling and emotions. In other words, the brain is what runs the show.
It's no surprise then, that while it weighs less than 1.5 kilograms; it uses up 20 per cent of the body's total energy. It may be the control hub of the body, but its delicate nature makes it susceptible to many types of damage and disease. But as it turns out, certain foods can go a long way in protecting it.
1. Molluscs: Clams and oysters
What they do: Cobalamin, otherwise known as vitamin B12, stands out for its role in brain health. A deficiency of this vitamin has been linked to everything from depression to decreased memory and concentration. To top it off, research findings published last year found that older adults with the lowest levels of vitamin B12 were more than six times more likely to experience brain shrinkage, which is strongly linked to a higher risk of dementia, Alzheimer's disease and cognitive dysfunction.
How to get it: Unlike other B vitamins, vitamin B12 is only found in food from animal sources. The best food sources include clams and oysters, as well as other animal products including eggs, dairy and meat products, such as liver.
2. Berries: Blueberries and strawberries
What they do: It makes sense that berries get the nod when it comes to brain health, seeing as they are one of the best food sources for disease-fighting antioxidants. While most of the evidence of their brain benefits comes from animal studies, more and more research is showing they have a protective effect against the ageing brain. British researchers found that adding blueberries to the diet for as little as three weeks showed significant improvements in memory capacity, by reversing age-related deficits. How to get it: You can't go wrong when stocking up on berries.
Whether you eat them fresh, or buy them frozen, berries are low in calories, fat free and a great source of vitamin C and fibre. Incorporate blackberries, blueberries, cranberries, raspberries and strawberries into your diet by enjoying one to two servings per day. A serving counts as 125ml fresh or frozen.
3. Cruciferous vegetables: Broccoli, cauliflower and cabbage
What they do: Cruciferous vegetables are quickly becoming known as all-star foods that help fight a variety of diseases. Their popularity is well earned - not only is this group of vegetables tied to better brain function, they have been shown to reduce the risk of several types of cancer, including breast, lung and prostate, and protect against stroke. When it comes to brain health, it pays to get your daily dose of these vegetables.
One study found that women who ate the most broccoli, cauliflower and other cruciferous vegetables performed better on memory tests than women of the same age who ate the least amount. In fact, having five servings of cruciferous vegetables per week put the brakes on age-related mental decline, and turned back the cognitive clock. Women who ate the most cruciferous vegetables were cognitively about a year-and-a-half younger.
How to get it: Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, bok choy, rutabaga and green leafy vegetables. Aim to include at least three servings per week to reap their many health benefits. A healthy serving for most of these vegetables is 125ml cooked.
4. Fatty fish: Salmon, mackerel and herring
What it does: Omega-3 fatty acids, the healthy fat found in some fish, are perhaps most well known for their link to heart health, but thanks to a growing body of research, these oils are starting to make waves when it comes to brain health as well. There's no doubt omega-3 fatty acids top the list when it comes to brain food, due in part to their role in early brain development, and their protective properties against age-related mental decline.
Numerous studies' findings have linked fish consumption during pregnancy with improved brain development in young children. One notable study, published in the journal Epidemiology, found that children whose mothers ate fish at least once per week during pregnancy, scored seven per cent higher on word tests, compared to those whose mothers never ate fish. Similar differences in scores were also seen in tests measuring social activity and language development.
Another recent study found that children whose mothers consumed at least two servings of fish per week had the highest test scores when it came to memory.
It seems the brain benefits of fatty fish aren't just for infants. A study conducted by Swedish researchers found that teenage boys who regularly ate fish scored higher on intelligence tests three years later. Regardless of the level of education, boys who ate fish more than once per week scored higher all around.
Studies show omega-3 fatty acids can also protect the brain as we age. Docosahexaenoic acid (DHA ); a type of omega-3 fatty acid, has been linked to a decreased risk of age-related cognitive diseases including dementia and Alzheimer's disease. In fact, one study published in 2006 found that people with the highest levels of DHA in their blood were half as likely to develop age related cognitive impairment compared to people with low levels.
How to get it: Fatty fish offer the most health benefits, thanks to their high content of omega-3 fatty acids. Your best bet is fatty fish that is low in mercury such as wild salmon, herring, sardines and anchovies. Choosing low mercury fish is especially important for pregnant women or women planning on getting pregnant. Most healthy eating recommendations suggest getting at least two three-ounce servings per week to reap the many benefits of omega-3s. Other worthy sources of this powerful unsaturated fat include ground flaxseeds, walnuts and canola oil.
5. Green leafy vegetables: Spinach, kale and chard
What they do: These nutrient-dense vegetables get two thumbs up when it comes to brain health. Dark leafy vegetables offer an abundance of folate — a watersoluble vitamin that plays a role in brain development and also appears to protect the brain from ageing. Leafy vegetables are also an excellent source of diseasefighting
antioxidants, including vitamin E, making them a good choice all round.
If you're looking to sharpen your memory, attention span and verbal ability — it's time to stock up on your green leafy vegetables. One of the largest studies to date conducted by Harvard researchers found that middle-aged women who ate generous portions of green leafy vegetables preserved more cognitive abilities as they aged.
The study found that women who consumed eight or more servings of green leafy vegetables per week, or at least one serving per day, had the cognitive function of someone almost two years younger, compared to those women who ate fewer than three servings per week.
How to get it: When it comes to choosing green leafy vegetables — you can't go wrong. But keep in mind, the darker the colour, the more nutrients it contains. That
means spinach, kale, chard and collard greens are all good choices. As for lettuce, opt for the darker Romaine varieties and skip paler iceberg lettuce. Aim to include at least one serving of dark leafy vegetables each day. A serving counts as 250ml raw, or 125ml cooked.
Feeding the fire
When it comes to brain health, it's not only the foods you eat, but when you eat them that matters. The brain is an organ with high-energy needs, so it requires a steady source of fuel for optimal performance — that means regularly spaced meals and snacks. Skipping meals and eating at irregular times robs the brain of much needed energy and can affect shortterm brain functions such as memory, concentration and mood.
One of the most important meals when it comes to brain function is breakfast. The morning meal is an ideal time to stock up on important nutrients that supply the brain with much needed energy after the overnight fast. It's not surprising that numerous studies have shown that people who eat breakfast are better able to pay attention and
concentrate throughout the day compared to those who skip the first meal of the day.
