This is part of your “Brain Power Game Plan” as presented on the Today Show recently.
There is so much discussion about exercising our bodies and losing weight, but very little time discussing exercising our mind and improving our brain power. The food you eat is one of the biggest influences on your every day brain power, which includes your ability to concentrate and your short-term memory. There are studies that indicate certain foods may also help prevent Alzheimer’s disease.
1) Fatty Fish: Don’t let the word “fatty” scare you. Fats are good for you, but you have to choose the right fats. You’ve probably heard all about Omega 3 fatty acids, commonly found in salmon, tuna, mackerel and sardines. These fish contain DHA and 40% of the fatty acids in your brain cells are DHA.
A study found that people who eat fish three times a week and who had high levels of DHA in their blood not only had better short-term memory, but excelled in work tasks requiring high levels of concentration. Another added benefit is that your risk of getting Alzheimer’s disease drops by 40%.
Tips: Limit tuna intake to 6 ounces per week due to high levels of mercury. When preparing fish, don’t deep fry it. Be aware of adding sodium in to meals as high levels of sodium can cause other health problems. Stick with fresh fish option and bypass the canned stuff.
2) Green, Leafy Vegetables: These are referred to as “the brain protectors”. Broccoli, cabbage, and cauliflower are the most popular. A Harvard study found that women who regularly ate these vegetables reduced their “brain age” 1-2 years. This is because of anti-oxidants like Vitamin C which help destroy free radicals in your body.
Tip: Don’t just stick with green, the more color, the better. Get purples, yellows and reds, too. This will increase the amount of anti-oxidants in your body which will boost your overall health, in addition to feeding your brain.
3) Natural Oils: These are found in nuts, seeds and avocados. They are rich in Vitamin E and research has shown that when you get a moderate intake of Vitamin E from food, not from a supplement, you reduce your risk of Alzheimer’s disease by 67%. Eat foods rich in natural oils, Vitamin E in particular, daily. Aim for 50mg of Vitamin E, which is the equivalent of 2 ounces of almonds. Eat them them raw as cooking nuts and seeds destroys their health benefits.
Tip: While nuts, seeds and avocados are high in good fats, eat them in moderation – don’t go overboard!
Dark Chocolate: It must be dark to give you health and brain benefits so look for chocolate that is at least 70% cocoa. Dark chocolate is high in flavanoids which is another anti-oxidant linked to better brain health.
Tip: Limit to 1 ounce a day to keep the calories down.
Thai Food: The spices used in Thai food have been found to clear out the proteins linked to Alzheimer’s disease. It is also an anti-inflammatory, another excellent benefit.
Tip: While Thai and Indian cuisine have great health benefits, watch the sodium intake as some dishes can give you a full day’s worth of sodium in one meal.
Whole Grains: Whole grains are great for your concentration. The fiber found in oats and brown rice keeps your blood sugar steady. Your brain relies on blood to function properly and keeping blood sugar steady is vital for concentration. When you eat refined versions of these carbs you get spikes, or blood sugar highs and lows, which ruin your concentration.
Water: Drink lots of water throughout the day. Your brain is 75% water. You need to keep your body, including your brain, hydrated. Studies show that when you are well hydrated you perform better in brain tests. Water is the key to keeping your concentration levels at their highest.