Food for Thought

I wrote to you a few weeks back about the upcoming Brain Bowl at the Mayo Clinic. This event was held Thursday and Friday last week. The intent was to share information with older adults about what they can do to help maintain healthy functioning of their brains. It was a great turnout and I was pleased to present nutrition advice to help promote healthy brain aging. I already shared with you some of the positive research about caffeine, but there are a few other nutrition tips you should understand to help keep that noggin of yours fresh.

(If you are still foggy on why caffeine can be beneficial then you should definitely start taking notes and also click here: http://healthsourcemag.com/blog/jon-vredenburg/healthy-eating-habits/caffeine-the-new-brain-food/ )

First of all, mom was right – we should eat our vegetables. An observational study in Chicago tracked the food intake of 3700 men and women. Researchers gathered the data and also conducted tests of mental acuity three years, and six years, into the study. They found that those individuals who ate about three servings of vegetables daily had improved mental function compared to those individuals who just consumed one serving a day.

Interestingly, there was no clear brain boost connected with greater fruit consumption. Some fruits, like berries, do offer antioxidants that have been connected with a preservation of mental function. Scientists think that the polyphenols found in these foods may help with the regeneration of new nerve cells. At least, that is what some of the animal research is leading them to believe.

Cold water fish also offers promise for brain health. Scientists believe that docosahexaenoic acid, or DHA, is directly connected to mental function. DHA is the brain’s principal omega three fatty acid, after all. It is also found in fish such as salmon, tuna and sardines. There is some thought that DHA has some ‘neuroproctectant’ mechanisms, but more human research is needed. Another type of omega-three fat, ALA, has been linked with reversing age-related cognitive declines in rats. ALA is found in founds such as walnuts and flaxseed.

Curcumin, which is the base of the popular Indian spice turmeric, may also help quench the fires of aging. Scientists are trying to learn more since India has one of the lowest rates of Alzheimer’s disease in the world. Curcumin appears to slow the formation of plaque deposits which are at the root of Alzheimer’s disease. This appears to be a good enough reason to include more curry dishes into your diet.

Many of the early ideas connecting food choices to brain health just reiterate the fundamentals of sound nutrition. Basically, you now have more reasons to eat smart.

- Jon Vredenburg, MBA, RD, CSSD, LD/N