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Your brain might not be the first organ that comes to mind when you think nutrition, but feeding it well is vital. Without sufficient amounts of protein, carbohydrates, antioxidants and omega-3 fatty acids, you could start to experience memory loss and cognitive decline. A number of studies have linked diet types (Mediterranean) and even specific nutrients (omega-3s, antioxidants, potassium, calcium, etc.) to a protection of cognitive and memory skills. Diet may also impact mental health.

1. Eggplant. Because it is rich in antioxidants called anthocyanins (which have been shown to help with memory loss). A 200-gram serving of eggplant (about 2 cups, cubed, with the skin) can provide 1,500 milligrams of anthocyanins, which is a fairly high concentration. You can grill, broil, steam or even microwave eggplant stuffed with other veggies for a healthy alternative to a stuffed baked potato.

2. Cocoa. Eating a modest portion of dark chocolate may provide immediate brain-boosting benefits. In a study published in Physiology & Behavior in 2011, 30 adults consumed dark chocolate (rich in flavonols) before taking visual and cognitive tests. One week later they took the same tests after consuming white chocolate, which lacks the flavanols found in cocoa. Researchers found that consuming dark chocolate improved participants' cognitive performance, spatial memory and reaction time. Cocoa flavanols may also improve blood vessel function in your brain.  For the most flavanol benefits, choose the darkest chocolate available. Aim to choose one that is at least 70 percent cacao.

3. Cruciferous Veggies. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage are rich in sulfur-containing compounds, which may help protect the brain from everyday oxidative stress. In a Harvard study, researchers found that people who ate cruciferous vegetables had slower cognitive decline compared with those who just ate fruits or vegetables. Broccoli specifically is a prime source of the antioxidant vitamin C, which is vital to the brain, and beta-carotene, which researchers think could play a role in brain function. Cruciferous vegetables have also have been linked to a reduced risk of stroke. Eat cruciferous veggies raw, lightly steamed or grilled with a small amount of olive oil.

4. Berries. Adults with mild cognitive impairments who consumer blueberry for 12 weeks were better able to perform in word-recall tests. Research also shows that the polyphenols, which are a type of antioxidant found in brightly colored fruits such as berries, may improve memory capabilities and delay the onset of dementia by reducing inflammation and damage caused by toxins called free radicals. Because frozen fruits often are flash-frozen at their nutritional prime, unsweetened frozen berries provide a nutritious and convenient option when berries aren't in season.

5. Whole Grains. Whole grains contain more protein and fiber than refined grains, making them more likely to keep your blood sugar level, energy and mental sharpness stable between meals. Research published in The Journal of Nutrition in 2009 showed that whole grains may also play a part in delaying cognitive decline. In the study, researchers analyzed the eating habits of 3,634 adults age 65 or older for 11 years. They found a significant link between eating more healthy foods, including whole grains, and reduced cognitive decline. These benefits strengthened over time.

6. Fatty Fish. Regularly choosing fatty fish such as salmon, sardines and halibut may bring your brain health up several notches. Fatty fish contain omega-3 fatty acids that are necessary for optimal brain function, they provide building blocks necessary for making and maintaining new neuron formation and are important in reducing inflammation in the brain. Healthy cooking options include grilling, baking or poaching fish seasoned with natural herbs and spices, citrus juice and a touch of olive oil.

7. Walnuts. Nuts are satisfyingly crunchy, and they're also rich in potentially brain-protective compounds such as vitamin E, folate, omega-3 fatty acids and antioxidants. A preliminary study published in the British Journal of Nutrition in 2011 revealed that a diet supplemented with walnuts produced an 11 percent improvement on inferential reasoning tests in young adults. To gain the health benefits of nuts without going calorically overboard, the Academy of Nutrition and Dietetics recommends consuming 1.5 ounces per day and using them to replace less-healthy, calorie-dense foods like candy and potato chips.

8. Legumes. Legumes such as split peas, lentils and beans are rich in fiber, protein and antioxidants. They may also help your brain stay sharper longer. For added benefits, replace the meat in recipes such as chili and lasagna with legumes because they're essentially free of saturated fat and have no cholesterol. Other nutritious legume dishes include steamed soybeans, lentil or black bean soup and hummus-topped cucumber slices.

9. Green Tea. Reaching for green tea with minimal or no added sweeteners instead of sugar-and-caffeine-laden sodas and energy drinks may boost brain function. Green tea contains a class of antioxidants called catechins that may help prevent cognitive impairment. It also contains an amino-acid-like compound called theanine that's been found to help lessen anxiety and promote a relaxed wakefulness by stimulating alpha brain-wave activity.  To avoid anxiety and other effects of too much caffeine, drink green tea in moderation or stick to caffeine-free varieties, particularly if you're sensitive to the stimulant.
 

 

•  Saturday, June 7th: Bay Area Humane Society Pet Walk, 1830 Radisson Street, Green Bay, 8am. Volunteers are needed for games, water stations, and registration. To volunteer, contact Tanya Zwick at 469-3110 ext. 116 or email at Programs@bayareahumanesociety.com.  
• Every Wednesday, June 4-October 1: Farmer's Market on Broadway, 117 S. Chestnut Street, Green Bay, 1:45-8:30pm. Volunteers are needed to help with the set up and beverage booth. To volunteer contact Tara Gokey at 437-2531 or email at events@onbroadway.org.   

For more information and great online tools visit www.livehealthyamerica.org