If you are what you eat, what you eat really drives how you think. In a piece for WTSP out of Tampa Bay, Bert Moreno explores how diet affects brain development and function. For example, one critical aspect to healthy brain function is maintaining normal blood glucose levels, which Nadine Padzer, a registered dietitian, suggested accomplishing by eating small meals full of whole grains.
Antioxidant-rich foods such as nuts, dark chocolate and blueberries also benefit the brain, according to Padzer. Another great idea, she suggests, is including more omega-3 essential fatty acids (EFAs): “By getting a regular source of fish in the diet, maybe once or twice a week, maybe relying on a fish oil supplement, it helps promote blood flow. So your brain, overall, is going to function better for you.”
Moreno also tapped into WebMD to offer a list of “smart” foods and beverages to incorporate into a brain-healthy diet. Among the suggestions:
- Enhance alertness by taking in more caffeine, found in coffee, chocolate and energy drinks, or consuming glucose to provide the brain with its preferred fuel source.
- Consider consuming your protein via omega-3-rich fish, as their EFAs are linked to lower risk of dementia and stroke, and enhance memory.
- Antioxidant vitamin E is associated with less cognitive decline in aging, and consuming up to an ounce of nuts and dark chocolate a day can provide all the necessary levels.
- Whole grains and fruits such as avocados reduce the risk of cardiovascular disease and enhance blood flow.
- Research does suggest possible benefit to the brain from consuming ginseng, ginkgo or multivitamins, as well as some antioxidants.
- Exercise and meditation both work to sharpen and clear thinking and relax the body.