June is Alzheimer’s Disease and Brain Awareness Month.
If we are what we eat, what happens when we eat equal parts sugar-free coffee creamer and chicken salad (ask a friend)?
Short answer: You may want to rethink your diet. And while you think, add some ingredients that can improve your brain health.
Diet plans like the MIND and DASH diets include anti-inflammatory foods like leafy greens, fatty fish, nuts, and olive oil, which have positive effects and may even help slow brain aging. A recent study involving mostly women found that participants who followed the DASH diet had a lower risk of cognitive decline and better cognitive function (thinking, learning, remembering) compared to people who did not follow the diet.
When it comes to brain-boosting ingredients, it usually comes down to products. Studies show that foods rich in flavonols – a group of plant compounds with anti-inflammatory and antioxidant properties – can help improve cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer’s disease.
It is especially important for women to keep their brains as healthy as possible because they are at higher risk of Alzheimer’s disease and more cognitive aging compared to men.
Here are 5 foods you can incorporate into your diet to keep your brain fit.
1. Fatty fish
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There are many fish in the sea, but salmon, sardines, anchovies, mackerel and herring are among the best for brain health. These underwater snacks are rich in omega-3 fatty acids, namely docosahexaenoic acid (DHA), which your brain needs to build and repair brain cells, among other important functions.
Consuming omega-3 fatty acids can also help protect memory and support cognitive thinking. A study involving mostly women found that participants who ate oily fish at least twice a week had a lower risk of developing brain changes associated with dementia than the group who didn’t eat fish.
Feed your brain: 8 ounces per week – about the size of two decks of cards placed side by side
2. Blueberries
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Blueberries are the superwoman of fruits when it comes to protecting against neurological decline. Their superpower comes from their blue pigment – a flavonoid called anthocyanin – which has antioxidant and anti-inflammatory properties.
Research shows that consuming blueberries can improve brain processing speed, protect memory, and improve brain function, among other benefits. And you can combine these little blue beauties with other berries to boost your brain. One study found that women who consumed two or more servings of blueberries and strawberries per week delayed memory loss by up to 2.5 years.
Feed your brain: 1/2 cup to 1 cup per day
3. Avocados
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Did you know that Audrey II – the plant from Little Shop of Horrors – is a cross between a Venus flytrap and an avocado? Well, that all makes sense when you consider that avocados provide your brain with monounsaturated fats—the “good” fats—and antioxidants like lutein, which help improve blood flow and can have a positive effect on memory. One study found that people who ate avocados showed significantly better immediate and delayed memory and overall cognition compared to the group that didn’t eat avocados. Pass the guacamole!
Feed your brain: About half an avocado per day
4. Walnuts
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Sometimes you feel like a nut, and when it comes to brain health, that nut should be a walnut. Fun fact: Walnuts are the only nuts that contain significant amounts of alpha-linolenic acid (ALA), an omega-3 fatty acid that is essential for protecting brain health.
Walnuts also have antioxidant and anti-inflammatory properties that fight oxidative stress and inflammation in the brain.
Studies show that adding a daily dose of walnuts can, among other things, strengthen memory and delay age-related cognitive decline. Bonus: The antioxidant effects of walnuts may reduce the risk of other health conditions, such as cardiovascular disease, which are risk factors for Alzheimer’s.
Feed your brain: About 1/4 to 1/2 cup (7 to 14 whole walnuts per day)
5. Dark chocolate
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We haven’t forgotten the sweet tooths out there. Or rather, Mother Nature didn’t. Dark chocolate is packed with cocoa flavanols, which improve cerebral circulation and protect against brain cell damage. A study of middle-aged adults found that the group that ate five pieces of 72% dark chocolate daily for a month showed improved executive functions such as problem solving and concentration, memory, and increased gray matter volume, which is associated with memory and is an important indicator of good brain function. The sweet group also reported less fatigue than the group that didn’t eat dark chocolate.
It’s important to note that not all dark chocolate is the same. You want dark chocolate with at least 70% cacao to reap the brain-boosting benefits, and the higher the percentage, the more flavanols and antioxidants it contains.
Feed your brain: About one to three squares of dark chocolate up to six times a week – bonus brain points for dark chocolate with walnuts.
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