Looking to boost your brain power? The answer may be in your grocery cart. Studies show that some powerhouse foods may boost long term and short term memory, as well as stave off dementia and alzheimer’s disease. Here are our five favorites, and the reasons why:
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1. Walnuts
Rich in minerals, omega-3 fatty acids, b-complex vitamins and vitamin E, walnuts top our list of powerhouse brain foods. Vitamin E is a powerful brain booster, essential for maintaining the integrity of cell membranes. A recent Dutch study showed that people with the most vitamin E in their diets cut their risk of Alzheimer’s by 25 percent – and some of the best sources of vitamin E are nuts and seeds. Polyphenols in walnuts are also thought to improve communication between neurons. According to a Spanish study, People who ate a small handful of walnuts every day improved their working memory by 19 percent.
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2. Fish
Fish are filled with vitamin D and B2, rich in calcium and phosphorus, and most importantly — they’re packed with omega-3 fatty acids, which aid healthy brain function. Loss of fatty acids EPA and DHA are linked to depression, ADHD, Parkinson’s and Alzheimer’s. Researchers have found that a protein called beta-amyloid is associated with memory problems and Alzheimer’s disease – in fact, plaques found in the brains of Alzheimer’s patients are actually clumps of this substance. A study published in the medical journal of the American Academy of Neurology found that people who consume omega-3 have significantly lower levels of beta-amyloid in their blood! Omega-3 fatty acids also prevent inflammation and lower blood pressure, making them essential to heart health.
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3. Spinach
Packed with magnesium and folic acid (as well as vitamins E and K), these greens can help dilate blood vessels, boosting blood flow throughout the body and brain, according to Japanese researchers. Magnesium helps with cell repair, bone and teeth strength and muscle strength, while folic acid builds healthy red blood cells and fights heart disease. Folic Acid is also believed to protect the brain against Alzheimer’s disease and age-related memory loss. Broccoli and asparagus are also excellent sources of folic acid.
4. Blueberries
Antioxidant-rich and cholesterol-free, blueberries are tiny powerhouses of vitamin C, vitamin K and fiber. The color of blueberries is caused by a group of flavonoids called anthocyanins, which destroy free radicals – and studies indicate may help prevent cancer, heart disease, stroke and memory loss. Research suggests blueberries may also reduce the risk for Parkinson’s disease because of their anti-inflammatory powers. Red grapes, cherries and other dark berries are also great sources of anthocyanins.
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5. Apples
It’s true – an apple a day may keep the doctor away! Apples are rich in vitamin C, fiber, and antioxidants anthocyanin and quercetin. Quercetin helps prevent LDL cholesterol from oxidizing and inhibits inflammation. Over time, inflammation in the brain can cause cognitive decline. Quercetin also helps prevent dementia by protecting the brain against neurological disorders – as well as decreases cancer risk in your lungs, colon and prostate. The soluble fiber in apples also decreases cholesterol levels and contributes to keeping you feeling energized and full. Quercetin is primarily found in the apple peel, so be sure to eat the peel for maximum health benefit.
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