Brain health is essential to maintaining a healthy lifestyle. According to a 2014 AARP study, keeping your brain in good shape ranks a close second to heart health. Changes in mental capabilities are part of aging, although the changes are usually gradual and vary widely. Wisdom and knowledge can increase, while memory and attention may decline.
While keeping mentally and physically active are keys to brain health, nutrition can also help protect and sharpen the brain. Studies link a Mediterranean-style diet with better memory, attention, and awareness, so this diet known for supporting heart health can also boost brainpower. The diet’s strength comes from an abundance of fruits, vegetables, beans, nuts, whole grains, and fish, with limited red meat, sweets, and fats.
One American Journal of Clinical Nutrition study including 3,800 people found those on Mediterranean diets performed the best cognitively over 11 years. A study in Annals of Internal Medicine followed 10,000 women for 15 years, finding those on Mediterranean diets 46 percent less likely to have major memory impairments.
Promising results like these prompted researchers at Chicago’s Rush University Medical Center to develop the MIND diet. In March 2015, the Journal of Alzheimer’s Disease published a study reinforcing that nutrition can keep brain health and memory strong. The MIND diet borrows concepts from the Mediterranean diet and emphasizes specific “brain-boosting” foods, including green leafy vegetables, whole grains, walnuts, and olive oil daily, with several servings of berries, beans, and fish weekly. To optimally promote brain health, the diet discourages red meat, sweets, fried foods, butter, stick margarine, and cheese.
How can certain foods help protect the brain? Brain cells are vulnerable to oxidation, which contributes to premature aging. Fortunately, fruit, vegetables, nuts, and beans are loaded with antioxidants that protect cells from oxidative damage, thus the term “antioxidant.” Green leafy vegetables, berries, walnuts, and fish are specifically highlighted in the MIND diet because they are the most potent brain protectors in their respective food groups.
Green leafy vegetables, like collards and spinach, are good sources of folate that may protect the brain by lowering levels of the amino acid homocysteine. This is good news since high homocysteine may affect the ability to remember words and details. Berries are rich in anthocyanins, a plant nutrient that crosses into the brain to increase signals boosting memory. Berries make a tasty snack or can be added to cereal and yogurt.
Walnuts are brain researchers’ top nut since the special mix of nutrients may help reduce the risk of Alzheimer’s disease. This healthy plant fat makes a portable snack or can be sprinkled on salads.
Fish and omega 3 fatty acids, long known for heart health, are now playing a role in improved recognition and memory. The omega 3 fatty acid DHA is the most abundant fat in the brain, so it makes sense that a higher intake helps the brain operate. Substituting fish for meat can be as easy as making a tuna sandwich. To try brain-boosting nutrition, start by adding the MIND diet foods to your grocery list. Remembering to eating healthily today can help your brain in years to come.