Consumers looking to boost their brainpower would do well to concentrate on increasing their intake of key nutrients such as omega-3 fatty acids, vitamin E and folic acid. In a blog for The Stir, Jeanne Sager connected with Erin Palinski, a registered dietician in private practice in New Jersey, to discuss key nutrients that support brain function.
Atop the list are omega-3 essential fatty acids (EFAs), particularly docosahexaenoic acid (DHA), which helps the nervous system to function and enhances cognitive function. Pre-formed DHA is found in oily fish such as salmon and tuna, while fortified foods and nuts offer different omega-3s. Products carrying label claims such as “fortified with omega-3s” or “good source of omega-3 fatty acids” are one option, likely delivering ingredients such as fish oil or flax.
Also important is folic acid, which was shown in a recent study to benefit memory recall in women. It works with vitamin B12 to lower homocysteine levels in the body; high levels of homocysteine have been linked to a greater risk of Alzheimer’s disease. Folic acid is found in dark green leafy vegetables and whole grains, as well as many fortified foods.
Finally, preliminary research suggests adequate vitamin E can prevent memory decline. Vitamin E is found in nuts, seeds, dark green leafy vegetables and whole grains; processed foods will list the amount of vitamin E as well as percentage of recommended daily allowance.