June is Alzheimer’s and Brain Awareness Month.
If we are what we eat, what happens when you’re equal measure sugar-free coffee creamer and chicken salad (asking for a friend)?
Short answer: You may want to rethink your diet. And while you’re thinking, add in some ingredients that can help boost your brain health.
Eating plans such as the MIND and DASH diets incorporate anti-inflammatory foods such as leafy greens, fatty fish, nuts and olive oil that have positive effects and may even help slow aging in the brain. One recent study of mostly women found participants who followed the DASH diet were associated with a lower risk of cognitive decline and better cognitive function (thinking, learning, remembering) compared to people who didn’t follow the diet.
When it comes to brain-boosting ingredients, produce is usually queen. Studies show foods rich in flavonols — a group of plant-based compounds with anti-inflammatory and antioxidant properties — can help improve cognitive function and reduce the risk of neurodegenerative conditions like Alzheimer’s disease.
Keeping your brain as healthy as possible is especially important for women because women are at higher risk for Alzheimer’s disease and worse cognitive aging compared to men.
Here are 5 foods to incorporate into your eating plan to help keep your brain sharp.
1. Fatty fish
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There are plenty of fish in the sea, but salmon, sardines, anchovies, mackerel and herring are among the best for brain health. These under-the-sea snacks are rich in omega-3 fatty acids, namely docosahexaenoic acid (DHA), that your brain needs to build and repair brain cells among other important functions.
Consuming omega-3 fatty acids also can help protect memory and support cognitive thinking. One study of mostly women found participants who ate fatty fish at least twice a week had a lower risk of developing brain changes linked to dementia compared to the group who didn’t eat the fish.
Feed your brain: 8 ounces per week — about the size of two decks of cards lying next to each other
2. Blueberries
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Blueberries are the Super Woman of the fruit universe when it comes to protecting against neurological decline. Their super power comes from their blue pigment — a flavonoid called anthocyanin — which has antioxidant and anti-inflammatory properties.
Research shows consuming blueberries can improve the speed of brain processing, protect memory and improve brain function among other benefits. And you can pair these little blue beauties with other berries for a brain boost. One study found women who consumed two or more servings of blueberries and strawberries a week delayed memory decline by up to 2.5 years.
Feed your brain: 1/2 cup to 1 cup per a day
3. Avocados
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Did you know that Audrey II — the plant from Little Shop of Horrors — is a cross between a Venus flytrap and an avocado? Well, it all makes sense considering avocados feed your brain with monounsaturated fats — the “good” fats — and antioxidants like lutein that can help improve blood flow and have a positive effect on memory. One study found people who consumed avocados showed significantly better immediate and delayed recall and overall cognition compared to the group who didn’t eat avocados. Pass the guacamole!
Feed your brain: About half of an avocado a day
4. Walnuts
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Sometimes you feel like a nut, and when it comes to brain health, that nut should be a walnut. Fun fact: Walnuts are the only nuts that have significant amounts of alpha-linolenic acid (ALA) — an omega-3 fatty acid essential for protecting brain health.
Walnuts also have antioxidant and anti-inflammatory properties that fight oxidative stress and inflammation in the brain.
Studies show adding a daily dose of walnuts can boost memory and delay age-related cognitive decline among other brain benefits. Bonus: The antioxidant effects of walnuts can reduce the risk of other health conditions like cardiovascular disease that are risk factors for Alzheimer’s.
Feed your brain: About 1/4 to 1/2 cup (7 to 14 whole walnuts a day)
5. Dark chocolate
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We didn’t forget about all the sweet tooths out there. Or, rather, Mother Nature didn’t. Dark chocolate is packed with cocoa flavanols that improve cerebral blood flow and protect against damage to brain cells. One study of midlife adults found that the group who ate five pieces of 72% dark chocolate a day for a month showed improved executive functioning such as problem-solving and focus, memory and increased gray matter volume, which is associated with memory and an important indicator of good brain function. The sweet group also reported less fatigue than the group who did not eat dark chocolate.
It’s important to note that all dark chocolate is not the same. You want dark chocolate with at least 70% cacao to get the brain-boosting benefits and the higher the percentage, the more flavanols and antioxidants it has.
Feed your brain: About one to three squares of dark chocolate up to six times a week — bonus brain points for dark chocolate with walnuts.
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