We all know by now the profound impact food consumption has on our health. But when we think about food and health, we usually are thinking about our heart and circulatory system. We all know that high consumption of healthy options and the reduction of poor quality processed foods can prevent heart disease and even reverse it. But what role does our diet play in how are brain works? Can a healthy diet help cognitive function, memory and our ability to pay attention? Research of the last few years says unequivocally, YES!
Multiple studies are showing that there are foods that boost different functions of the brain. For instance, drinking green tea appears to be one of the healthiest drinks for enhancing mental processes. According to a study last year by Drs. Dietz and Dekker, it stimulates memory, focus and concentration. It even seems to help reduce stress.
Just like with our heart and immune system health, it’s the natural foods seen in traditional, non-western diets that seem to be good for the brain as well. Nuts, seeds and olive oil are all good. The main nutrients in these foods, oleic acid and polyphenols are integral to brain and they keep our central nervous system in good working order. These foods are all anti-inflammatory and may even help prevent Alzheimer’s disease. Nuts have vitamin E and B6 and they are high in fiber. A study from 2015 showed that those who eat walnuts demonstrated better memory and quicker reaction times than those who avoid walnuts.
Omega 3s fatty acids are important to all aspects of health. Salmon, mackerel and herring all contain a lot of omega 3s. This fatty acid activates nerve growth and as we said, it is an anti-inflammatory so is helps suppress inflammation in the nervous system. This can also be taken by supplement but like any vitamin or supplement, it is best ingested with food. For those who don’t want fish, walnuts and flax seed also contain omega 3s and so does olive oil. Just be careful about overconsuming as some of the foods are very high calorie.
By now this should come as no surprise. Multiple studies have shown that high consumption of fruits and vegetables are crucial to maintaining a healthy mind and they slow brain aging too. As we know, vegetables and fruits reduce the risk of atherosclerosis (plaque buildup in the arteries) and stroke. That in and of itself prevents mental deterioration. According to a study done in 2013 by Larsson, Virtamo and Wolk, vegetables improve cognitive functions such as verbal skills in the elderly.
The following chart will give you a good idea as to which foods help with different aspects of brain nutrition.
Food
Active Ingredient
Brain Benefits
Oily fish (salmon, trout, mackerel, herring, sardines)
omega-3 fatty acids
prevents cognitive decay, decreases inflammation
Walnuts
omega-3 fatty acids
prevents cognitive decay, decreases inflammation
Hemp seeds
omega-3 fatty acids
prevents cognitive decay, decreases inflammation
Olive oil
oleic acid olecanthal (polyphenols)
decreases inflammation and
decreases amyloid deposits in the brain
Green leafy vegetables
lutein
improves verbal skills
Spinach
folate and B vitamins
improves mental capacities and memory, reduces inflammation, enhances mental focus
Tthyme
apigenin
enhances neuron growth in the brain
Chard
betalains
protects the brain from degradation
Broccoli
antioxidants and vitamin K
has antioxidant and anti-inflammatory effects, improves memory
Cabbage and Brussels sprouts
antioxidants lutein and zeaxanthin
protects the brain from degradation
Carrots
beta-carotene
improves memory
Pumpkin seeds
Zinc, magnesium, copper,
iron
enhances nerve signaling
improves learning abilities and memory, improves regulation of nerve signals--normalizes cognitive abilities
Sunflower seeds
vitamin E
prevents cognitive decline, enhances memory
Asparagus
folate
prevents cognitive impairment, may ward off depression
Avocado
lutein
improves memory and cognitive skills
Peppers
luteolin
reduces inflammation
Beans
iron
normalizes cognitive abilities
Lentils
folate
prevents cognitive impairment
Black rice
anthocyanins
slows mental deterioration
Turmeric/curry spice
curcumin
slows cognitive decline
Berries (blueberries, strawberries, blackberries)
flavonoids
improves long- and short-term memory via activation of blood flow in the brain
Black currants
vitamin C
prevents cognitive decline
Grapes
resveratrol
enhances memory skills
Oranges
vitamin C
prevents cognitive decline
Tomatoes
lycopene and vitamin C
prevents cognitive decline
Green tea
caffeine, L-theanine and
epigallocatechin gallate
improves cognitive performance
Beets and beetroot juice
dietary nitrates and folate
stimulates blood supply in the brain,
improves physical and cognitive performance
Coffee
caffeine
improves cognitive performance
Dark chocolate
flavonoids
restricts or prevents age-mediated cognitive
decline and improves blood flow to the brain
Eggs
vitamins B6 and B12, folate,
and choline
improves memory and cognitive abilities
According to Dr. Konstantin Yakimchuk of both Harvard Medical School and Karolinsk in Stockholm, diet can influence brain function and cognitive abilities at any age. She also cites studies that various healthy diets, such as the Mediterranean diet can prevent mental decline and dementia and can be protective against Alzheimer’s disease and Parkinson’s disease as well. As we know these diets are also protective against stroke and reduce the chances of having one by 46%, and that is a main cause of cognitive decline. Eating any diet high in fruits, vegetables, nuts, and omega-3 foods is also suggested for people suffering from depression. Evidence exists that depression is associated with inflammation in the nervous system so these type of diets help as they decrease the inflammation and the depressed individual may have some relief of their symptoms.
Our food consumption literally effects every major function in our body. By understanding how it influences brain health, we can, with Hashem’s help, ward off common diseases that can affect our brain function and keep our heads in good thinking and functioning order. We all know that dementia and Alzheimer’s have been increasing. Death rates from these diseases climbed 55% over the 15 years beginning from 1999. But we can take steps to protect our brains just as we do our hearts and by doing so we will “add hours to your day, days to your year and years to your life.”
Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a CERTIFIED WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the “10 Weeks to Health” program for weight loss. He is available for private coaching sessions, consultatiooioiins, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@alanfitness.com Check out the his web site – www.alanfitness.com US Line: 516-568-5027