Brain Foods

Brain Foods – Can What You Eat Make You Smarter? Can your diet make you smarter? You bet. Researchers have proven that what you eat is one of the most powerful influences on everyday brain skills. Plus, the right foods may stave off Alzheimer’s and other forms of dementia. The key? Rounding out your meals with key nutrients that (along with exercise and daily brain games like luminosity) keep brain cells healthy and prevent brain-damaging inflammation. “Your memory, attention span, and ability to learn will benefit from the healthful foods you choose,” says researchers.The top foods and beverages that can help make you smarter.

Fatty Fish - Seafood like salmon, albacore tuna, mackerel, and sardines are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind. About 40% of the fatty acids in brain cell membranes are DHA, one of the main omega-3 fatty acids in fish oil. Eat it: At least twice a week (limit albacore tuna to no more than 6 ounces a week to minimize mercury exposure).

Leafy Green and Cruciferous Veggies - Pile salads, stir-fries, and side dishes with broccoli, cauliflower, cabbage, kale, bok choy, and brussels sprouts. They’re filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors. While all antioxidants (from a variety of plants) are good for your brain, these cruciferous veggies are especially effective. Eat it: Daily, as part of a well-rounded mix of other colorful veggies.

Avocado, Oils, Nuts, and Seeds - They all contain another important antioxidant: vitamin E. In one study, researchers found that people who consumed moderate amounts of vitamin E—from food, not supplements—lowered their risk of AD by 67%. Eat it: Frequently; shoot for 15 mg of E a day, the equivalent of 2 ounces of almonds.

Chocolate - Sweeten your brain-boosting diet with the dark kind (at least 70% cocoa); it contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples, red and purple grapes, red wine, onions, tea, and beer. Eat it: Frequently, as part of a healthy total calorie intake. Up to half an ounce daily has also been shown to lower blood pressure.

Curry – Try Thai or Indian recipes; these cuisines often use the potent spice known to fight inflammation. Studies have shown that curry’s active ingredient, curcumin, actually clears away Alzheimer’s-causing proteins in the brain called amyloid plaques. Eat it: As an ingredient in pasta sauces, salad dressings, or meat marinades.

Berries - Research indicates these antioxidant powerhouses may protect your brain. Some scientists think they help to build healthy connections between brain cells. Eat them: Daily, added to yogurt, oatmeal, or cereal for breakfast or an afternoon snack.

Whole grains - Fiber-rich oatmeal, oat bran, brown rice help stabilize blood glucose (sugar) levels, compared with refined carbs like white bread and sugary foods. Since glucose is the brain’s main source of fuel, it’s important to keep levels steady. Eat them: Daily, aiming for 25 grams of fiber; fruits, vegetables, and beans are other good sources.

Water - Every cell in your body needs water to thrive, and your brain cells are no exception; about three-quarters of your brain is water. Drink it: Throughout the day; aim to sip 6 to 8 glasses total.

Alcohol (in moderation) - While chronic, heavy drinking can cause serious dementia, research shows that imbibing lightly may protect the brain. Doctors point out that moderate drinkers have reduced rates of heart disease, too. Small amounts of alcohol may protect both the heart and brain by preventing blockages in blood vessels. Drink it: Once a day or less—and have no more than one drink. If you have a family history of breast cancer, talk to your doctor.

Coffee - Caffeine is another substance wherein the dose makes the poison: In excess, it can cause brain fog, but in moderate amounts, caffeine can improve attention span, reaction time, and other brain skills. A study showed that coffee drinkers may cut AD risk by up to 30%. Drink it: Daily, limiting caffeine intake to 300 to 400 mg; an 8-ounce cup of coffee has around 100 mg.