What can a tuna sandwich or a

square of dark chocolate do to

help improve brain function?
More than you might think.
FOOD
FOR
THOUGHT
BY JULIE KENDRICK // PHOTOS BY TOM THULEN
A recent study from
Harvard Medical School found
that women who reported eating
the largest amount of leafy greens
and vegetables such as broccoli
had a markedly lower rate of
declining brain function compared
with those who ate the least.
Not only does it pack powerful
antioxidant properties, but
dark chocolate also contains
natural stimulants like
caffeine, which can help
maintain mental
sharpness. An ounce
a day is enough to
yield benets.
Deep-Water Fish
Salmon, sardines and herring are rich in
the omega-3 essential fatty acids EPA
and DHA, which are essential for brain
function. EPA and DHA are also linked
to a lower risk of dementia, along with
improved focus and memory.
Water
Nutritionist and member
of the Dr. You Health Team
Amanda Albers advises
patients to follow a simple
8x8 rule: Drink eight 8-oz.
glasses of water every day.
Dark Chocolate
ADDING THESE
BRAIN BOOSTERS
TO YOUR DIET
IS EASY!
Leafy Greens
You might be able to eat your way to a
sharper brain. The American Journal
of Clinical Nutrition suggests that wise
food choices can fuel our brains to work
better, sharpen our memory, improve
our concentration and may help
prevent conditions such as Alzheimer's
disease or dementia. The best news?
You can nd all these high-nutrient
foods at your local grocery store.
Total Body Benets
Just like your body can suffer from eating
poorly, so can your brain. If your diet
doesnt have a good balance of essential
nutrients, it can put a damper on your
ability to remember important
topics and stay focused. And, since
a brain-healthy diet is naturally
high in better-for-you choices, eating
foods that are good for your brain may
also help your heart.
Keeping your blood vessels open
and healthy helps oxygen and
nutrients get to your brain, your
heart and your entire body. The
triangle connecting a healthy
heart, a healthy brain and a
healthful diet has a strong
scientic base, says Irwin
Rosenberg, M.D., a professor of
nutrition at Tufts University.
Breakfast Boosters
Eating a healthy morning meal
can help keep short-term
memory and attention at top
performance levels all day long.
Superstar foods for the brain
include high-ber whole grains, lean
protein and whole fruit. Tomorrow
morning, try replacing your go-to
Danish with fresh fruit and a whole-
grain bagel topped with salmon. And
dont skip that cup of coffee. The mild
stimulant found in coffee and some
teas improves mental acuity and boosts
your abilityto concentrate.
CHEW ON THIS:
THE
FAB
Easy Meal Additions
What should you reach for the
rest of the day? Diets that include
a variety of fruits and vegetables
help ensure that you get enough
potassium, a mineral important
for healthy blood pressure
levels, which in turn helps to
protect the brain and heart. All
fruits have healthful properties,
but blueberries (dubbed
brainberries by admiring
researchers) are especially
benecial to cognitive health.
Eat them fresh, frozen or dried.
Another powerhouse brain
booster is spinach, which
contains lutein. According to
Elizabeth Johnson, M.D., of
the Jean Mayer USDA Human
Nutrition Research Center on
Aging, lutein, which may improve
brain performance, is also found
in leafy greens as well as winter
squash, corn, peas, broccoli,
pistachios and egg yolks.
Other foods that contribute
to overall brain health
include deep-water sh
(stock up on tuna!) and good
monounsaturated fats, such as
those found in olives and tree
nuts. A 2013 study in the Annals
of Neurology found that women
who consistently ate more
healthy fats from nuts and olive
and canola oils scored higher on
cognitive function tests and were
determined to be at a lower risk
of mental decline. To get more
monounsaturated fats in your
diet, cook with vegetable oils like
olive and canola, snack on tree
nuts like walnuts and almonds,
and swap out mayo and
cheese for pureed avocado on
your sandwiches.
The Mediterranean Model
Folks in the sunlit Mediterranean
countries have the right idea about
diet and health. A 2012 study of
1,000 older Americans found that
men and women had less damage
to the small blood vessels in their
brains when their diets included
these Mediterranean trademarks:
eating more fruits, vegetables,
legumes, cereals and sh; mild to
moderate alcohol intake; more
monounsaturated fats than
saturated fats; and eating fewer
meat and dairy products.
Eat Just Enough
Its also important to pay
attention to portion size, since
eating too much or too little
can impact mental focus. While
everyone knows that a rich and
heavy meal can sap your energy,
its also true that too few calories
can result in distracting hunger
pangs. The Japanese chain of
islands called Okinawa has some
of the longest-living, healthiest
people on Earth. People there say
hari hachi bu before every meal,
which means, Eat until you are 80
percent full.
Small Changes,
Big Benets
The best news about all this
research is that so many of these
smart-choice foods are also
low-cost, widely available and
delicious. Add just one or two of
them to your regular meals and
youll be on your way toward a
healthier brain and a stronger
body, too.
SIMPLE GREEK SALAD RECIPE
head of lettuce (green leaf, red leaf or
romaine) cut into thin strips
cucumber, chopped
cup chopped tomatoes
1 15.5-oz can chickpeas (garbanzo beans),
no salt added, drained and rinsed
red onion, nely sliced
cup crumbled fat-free or low-fat feta
or shredded Parmesan
2 tablespoons extra virgin olive oil
2 tablespoons red wine or
cider vinegar
teaspoon garlic powder
teaspoon black pepper
1. In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese and onion.
2. In a small bowl whisk olive oil, vinegar, garlic powder and pepper.
3. Pour dressing over salad mixture and toss. If desired, garnish with hard-boiled
egg and Kalamata olives.
Source: American Heart Association
24 | People who love to eat are always the best people. Julia Child