Tweet
Crossword puzzles alone won't save your brain and protect it from ageing, though they will help. So will the right foods. Some edibles are especially good at protecting the brain?s delicate nerve cells and blood vessels from the damage that accompanies ageing.
Most of them squelch free radicals, the renegade oxygen molecules spun off as the brain goes about the business of the mind. Most of the foods that are the smartest for the brain are also good for the heart, because both rely on a steady oxygen supply. The risks for cardiovascular disease correlate with risks for cognitive decline.
1. Blueberries
Sweet wild blueberries are bursting with antioxidants, which mop up nasty free radicals. Studies of rats show that a blueberry-rich diet improves memory and motor skills and reverses age-related declines in balance and coordination. Chemicals in blueberries affect the contractile machinery of arteries, and therefore have a good affect on blood pressure. Elevated blood pressure can damage delicate blood vessels in the brain and can lead to strokes.
2. Dark leafy greens
Chemicals called homocysteines are a normal part of protein metabolism, but high levels are linked with cognitive decline and Alzheimer's disease (as well as heart disease), which accounts for most cases of dementia in the UK and Ireland.
According to Katherine Tucker, director of the dietary assessment research program at the Human Nutrition Research Center of Ageing, "homocysteine has a toxic effect on arterial walls, and oxidation corrodes the arterial walls too, which makes them a bad combination." In order to break themselves down, homocysteines require folate and B12 or B6, vitamins found in vegetables like broccoli and curly kale.
3. Salmon, sardines, and herring
Oily fish are full of neuroprotective omega-3 fatty acids. Higher levels of omega-3 in the blood go hand-in-hand with higher levels of serotonin, a mood-enhancing brain chemical. A study from the Rush Institute for Healthy Ageing in Chicago found that people who eat at least one fish meal a week are significantly less likely to end up with Alzheimer's disease than those who regularly eschew fish.
Because a fish diet aids communication between nerve cells, studies have shown its positive effect on learning acquisition and memory performance. Try to include at least 2 portions of oily fish in your diet each week.
4. Spinach
Spinach research has finally caught up with mum's advice: Spinach turns out to be full of antioxidant power. James Joseph, chief of the Neurosciences Laboratory of the Human Nutrition Research Center on Ageing, finds spinach beneficial in slowing down cognitive deficits and age-related problems in the central nervous system.
A salad with spinach has more than three times the amount of folate as one with iceberg lettuce.
5. Red wine (or, better yet, grape juice)
Drinking red wine in moderation increases longevity. But, since alcohol slows down the brain's ability to function properly, grape juice may be a smarter beverage choice.
New research from James Joseph shows that grape juice significantly improves short-term memory and motor skills. It's not just the heavy dose of antioxidants. Joseph believes that grape juice increases production of the neurotransmitter dopamine. Grape juice has the highest total antioxidant level of any fruit, vegetable or juice tested.
6. Whole grains and brown rice
One of the best things you can do to improve your intake of nutrients is to switch to brown rice. It's filled with vitamins and magnesium, which seem to be important to cognitive health. Whole grains contain vitamin B6, which aids in reducing homocysteine levels. In this country, many people often don't get enough vitamin B6, because they mostly eat processed foods.
7. Hot cocoa
Warm up with hot cocoa to help your brain as well as your frostbitten fingers. Chang Young Lee, professor of food chemistry at Cornell University, found that the antioxidant content of two tablespoons of pure cocoa powder is "almost two times stronger than red wine, two to three times stronger than green tea and four to five times stronger than that of black tea." The antioxidants in hot cocoa protect brain cells from oxidative stress that can lead to Alzheimer's and other disorders.
8. Nuts, notably almonds and walnuts
Adding to their party-mix appeal, nuts are rich in antioxidants and have been found to lower blood cholesterol levels due to their monounsaturated fat content. A Harvard study showed that women who ate more than 150 grams of nuts per week had a significantly lower risk of heart disease than those who ate 30 grams or less. And, they don't contribute to weight gain as much as other kinds of fatty foods. Walnuts are rich in omega-3s.
9. Olive oil
A staple of the heart healthy Mediterranean plan, olive oil contains the potent antioxidants called polyphenols. Olive oil has been shown to reduce blood pressure and cholesterol levels. The extra-virgin variety is best.
10. Garlic
This pungent herb fends off aging via its antioxidant properties. It also contains strong antibacterial and antiviral compounds that help shake off stress-induced colds and infections. Raw, crushed garlic is best; cooked garlic is less powerful but still benefits the cardiovascular system.
Most of them squelch free radicals, the renegade oxygen molecules spun off as the brain goes about the business of the mind. Most of the foods that are the smartest for the brain are also good for the heart, because both rely on a steady oxygen supply. The risks for cardiovascular disease correlate with risks for cognitive decline.
1. Blueberries
Sweet wild blueberries are bursting with antioxidants, which mop up nasty free radicals. Studies of rats show that a blueberry-rich diet improves memory and motor skills and reverses age-related declines in balance and coordination. Chemicals in blueberries affect the contractile machinery of arteries, and therefore have a good affect on blood pressure. Elevated blood pressure can damage delicate blood vessels in the brain and can lead to strokes.
2. Dark leafy greens
Chemicals called homocysteines are a normal part of protein metabolism, but high levels are linked with cognitive decline and Alzheimer's disease (as well as heart disease), which accounts for most cases of dementia in the UK and Ireland.
According to Katherine Tucker, director of the dietary assessment research program at the Human Nutrition Research Center of Ageing, "homocysteine has a toxic effect on arterial walls, and oxidation corrodes the arterial walls too, which makes them a bad combination." In order to break themselves down, homocysteines require folate and B12 or B6, vitamins found in vegetables like broccoli and curly kale.
3. Salmon, sardines, and herring
Oily fish are full of neuroprotective omega-3 fatty acids. Higher levels of omega-3 in the blood go hand-in-hand with higher levels of serotonin, a mood-enhancing brain chemical. A study from the Rush Institute for Healthy Ageing in Chicago found that people who eat at least one fish meal a week are significantly less likely to end up with Alzheimer's disease than those who regularly eschew fish.
Because a fish diet aids communication between nerve cells, studies have shown its positive effect on learning acquisition and memory performance. Try to include at least 2 portions of oily fish in your diet each week.
4. Spinach
Spinach research has finally caught up with mum's advice: Spinach turns out to be full of antioxidant power. James Joseph, chief of the Neurosciences Laboratory of the Human Nutrition Research Center on Ageing, finds spinach beneficial in slowing down cognitive deficits and age-related problems in the central nervous system.
A salad with spinach has more than three times the amount of folate as one with iceberg lettuce.
5. Red wine (or, better yet, grape juice)
Drinking red wine in moderation increases longevity. But, since alcohol slows down the brain's ability to function properly, grape juice may be a smarter beverage choice.
New research from James Joseph shows that grape juice significantly improves short-term memory and motor skills. It's not just the heavy dose of antioxidants. Joseph believes that grape juice increases production of the neurotransmitter dopamine. Grape juice has the highest total antioxidant level of any fruit, vegetable or juice tested.
6. Whole grains and brown rice
One of the best things you can do to improve your intake of nutrients is to switch to brown rice. It's filled with vitamins and magnesium, which seem to be important to cognitive health. Whole grains contain vitamin B6, which aids in reducing homocysteine levels. In this country, many people often don't get enough vitamin B6, because they mostly eat processed foods.
7. Hot cocoa
Warm up with hot cocoa to help your brain as well as your frostbitten fingers. Chang Young Lee, professor of food chemistry at Cornell University, found that the antioxidant content of two tablespoons of pure cocoa powder is "almost two times stronger than red wine, two to three times stronger than green tea and four to five times stronger than that of black tea." The antioxidants in hot cocoa protect brain cells from oxidative stress that can lead to Alzheimer's and other disorders.
8. Nuts, notably almonds and walnuts
Adding to their party-mix appeal, nuts are rich in antioxidants and have been found to lower blood cholesterol levels due to their monounsaturated fat content. A Harvard study showed that women who ate more than 150 grams of nuts per week had a significantly lower risk of heart disease than those who ate 30 grams or less. And, they don't contribute to weight gain as much as other kinds of fatty foods. Walnuts are rich in omega-3s.
9. Olive oil
A staple of the heart healthy Mediterranean plan, olive oil contains the potent antioxidants called polyphenols. Olive oil has been shown to reduce blood pressure and cholesterol levels. The extra-virgin variety is best.
10. Garlic
This pungent herb fends off aging via its antioxidant properties. It also contains strong antibacterial and antiviral compounds that help shake off stress-induced colds and infections. Raw, crushed garlic is best; cooked garlic is less powerful but still benefits the cardiovascular system.
Comment