BEST BRAIN FOODS

What should I eat? – At lease one dark green vegetable a day, such as broccoli, romaine lettuce or spinach.  At least one orange vegetable, such as carrots, sweet potatoes or winter squash, should be eaten. This information is from Canada’s Food Guide.

When our mothers added to that information that fish was good brain food she was right since scientists have confirmed this.  Sharpening mental alertness and helping sustain a steady supply of blood to the body’s central command centre is important to bolster brain function. Topping the list of plant chemicals (called polyphenols) a recent study found that many plant foods increase the clearance of toxic proteins in the brain.  According to Leslie Beck, a registered dietician and nutrition writer, “In Alzheimer’s disease – AD – brain cells become clogged with these protein toxins.”

While researching her latest book, “Longevity Diet (Penguin Canada” evidence suggests that a berry-rich diet activates the brains natural house-cleaning process, helping it remove toxins and other compounds that can interfere with brain function.  Rosie Schwartz, a registered dietician and author of “The Enlightened Reader’s Whole Foods Guide” Viking Canada 2003) suggests that blueberries in particular benefit the brain.  As with tests with animals, blueberry juice improved the performance in memory tests in older participants with related memory decline.

Certain spices used in curries, especially curcumin (found in turmeric) have been implicated in the lower than average incidence of Alzheimers disease in curry-eating populations notes the authors of “The Rising Tide:  the Impact of Dementia on Canadian society,” a report commissioned by the Alzheimer’s Society. Part of the reason is that spices and herbs like curry, ginger, and garlic help cut back on the use of salt.  “If you’re eating herbs and spices, you eat less salt, which can lower your blood pressure,” Schwartz observes.

An omega-3 fatty acid “DHA” is the only one that makes its way to your brain,” Beck says, “and keeps the lining of brain cells flexible so memory messages can easily pass between cells.  Bell peppers, lentils and small amounts of nuts, especially almonds, need to be included to decrease the risk of diabetes.  We’ll be talking more about the value spinach and whole grains like quinoa in future postings.