August 1, 2015

Nutrition for Brain Health

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Nutrition for Brain Health

One in five Americans between the ages of
75 and 84 will develop Alzheimer's disease.

The American Academy of Neurology predicts that these rates will triple over the next four decades unless preventative measures are established.

Despite these studies, there are those who believe that deteriorating brain health

does not have to be a natural part of aging. Researchers are finding that specific foods

have a powerful protective effect on brain health.

Food influences every part of our being:
our cells, our blood, our moods and our brains.
For example, people can experience brain fog after a heavy cheese-laden dish, or enjoy clarity of thought after a crisp green salad.

Supplying the brain with nourishing foods that
quell inflammation and supply oxygen

may be the key to prevention.

Here are 5 foods that can
Help Strengthen Your Brain:

1). Leafy Green Vegetables and Legumes

(peas, beans, lentils) provide critical and beneficial micronutrients such as folate and B-vitamins

which can help reduce mild cognitive impairment and improve neuron activation.
Examples: kale, spinach, asparagus, broccoli, peas, citrus fruits and cantaloupe.

2). Fruits, especially Berries and Grapes

are excellent re-energizers
that help brain resilience.
Berries and grapes get their deep color from anthocyanins, powerful antioxidants

which, according to studies at
the University of Cincinnati,
are shown to improve learning and recall.
Apples provide a boost of Quercetin to protect the delicate parts of the brain that are susceptible to free radical damage.
Avocados are a rich source of Omega 3 fats
that help nourish the brain.

3). Vitamin E-rich foods

are more effective when ingested from
whole food sources rather than supplements.
Examples: walnuts, sunflower seeds, sesame seeds, ground flax seeds, mangoes, papayas, avocados, broccoli, tomatoes, red bell peppers, spinach.
These foods have been shown to

reduce dementia risk by as much as 70%!

4). Sweet Potatoes

are extremely rich in beta-carotone,
a powerful antioxidant that can

help improve memory and other brain functions. Sweet potatoes are the dietary staple of the Okinawans of Japan, the longest-lived people
on earth who are also known for
maintaining excellent mental clarity into old age.

5). Spices

have been around for centuries and are esteemed for their many healing, restorative and preventative properties.

They help break up brain plaque and reduce inflammation which leads to memory deficiencies.

Turmeric contains Curcumin,
both and antioxidant and an anti-inflammatory,
and has been shown to help those
who suffer from Alzheimer's.

Cinnamon, which can reduce chronic inflammation, is used to inhibit proteins
that can cause brain atrophy.

For a more comprehensive look into foods and lifestyle factors that influence brain health,
my mentor, Dr. Neal Barnard, has researched and written this groundbreaking book:

(click on photo)

So, as we can see, simple dietary changes

can create a barrier against cognitive decline. There are many ways to strengthen your brain
and prevent Alzheimer's disease from striking; giving a more resilient, happier,
healthier and smarter brain.
Starting with food first can help build the foundation to a better brain beginning with

nutrition and nutrient-dense choices.