Five foods that nourish your brain
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Boosting our brain power in whatever way we can is advisable as the rates of Alzheimer’s disease keeps climbing. More than five million Americans 65 or older or about one in nine currently has this fatal condition. Diagnoses are forecast to triple by 2050. Anything we can do to blunt this prediction we should embrace.
One way is by making smart food choices. That’s because eating a healthy diet can have a positive influence on feeding our brain the foods it needs to nourish it.
Even there is no one food that will be the superfood to reduce or totally eliminate developing Alzheimer’s, there are certain foods standing out from others that do have a nutritional advantage. Here are five foods to enjoy several times each week giving your brain that extra dose of brain power:
1. Dark Chocolate
Hallelujah - dark chocolate made the list! The secret to this scrumptious delicacy is the cocoa flavonols many studies suggest improve cognitive skills in older adults. It appears that regular cocoa flavonol consumption can support healthy cognitive functioning with age. Flavonols have also been found to reduce blood pressure and prevent blood clots – anything good for the heart is good for the brain. The key is to choose dark chocolate with at least a 70% cacoa content to receive the full benefits. If watching your weight, don’t overdo it - one 11 gram square of 72% dark chocolate contains 60 calories with 5 grams of fat.
2. Nuts
Ever so popular, nuts are known for not only their heart healthy nutritional punch but now also for their brain health boost. Thanks to the omega-3 fatty acids they contain, these fats are necessary for neuron growth and plasticity possibly fighting against age-related changes. Our bodies do not make omega-3 fatty acids so they must be obtained from our diet. One of the best sources of omega-3’s are walnuts. Studies have shown walnuts to be associated with better memory scores and cognitive function. The antioxidants in walnuts may help counteract age-related cognitive decline reducing the incidence of neurodegenerative diseases, including Alzheimer’s. Store walnuts in the refrigerator to keep the fats in them from going rancid
3. Blueberries
Having a handful (at least) of blueberries each day is a great way to work on keeping your brain healthy. This antioxidant packed berry helps support brain health increasing cognitive abilities. Several studies, including a 2012 review, found regular consumption of blueberries may be one strategy to forestall or even reverse age-related neuronal deficits. The polyphenolic compounds found in this sweet berry help lower oxidative stress and inflammation - they destroy free radicals that cause damage at the cellular level of all organs including brain cells.
4. Salmon
This deep-water fish is brimming with essential omega-3 fatty acids necessary for brain functioning. Omega-3’s also contain anti-inflammatory substances protecting the brain keeping it mentally sharp. A couple of fist-sized portions twice a week of salmon – canned or fresh – should be part of your healthy meal plan.
5. Avocados
This fatty fruit is loaded with good-for-you monounsaturated fat contributing to healthy blood flow leading to a healthy brain. They also help lower blood pressure or hypertension which is a risk factor for the decline in cognitive abilities of the brain. Even though high in calories, adding ¼ to ½ of an avocado each day is an easy way to fight off age-related changes keeping your brain sharp as a tack.