Brain power: Foods that help enhance and preserve cognitive function
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KEY HIGHLIGHTS
- What is a long and otherwise healthy life if the brain’s faculties are not intact?
- A host of underlying cellular and molecular changes within the brain contribute to cognitive decline and brain ageing.
- Eating healthy is one of the proactive things you can do to benefit brain health.
Throughout the lifespan, the brain helps to make sense of the world, and oversee daily operations and life itself. Without the ability to concentrate, remember, learn, play and maintain a clear and active mind, one cannot hope to perform all the mental processes that are collectively known as
We are what we eat. Yes, the nutrients in our foods or the lack of them govern a part of our health. The other governing factors are many – such as genes, environment, lifestyle, stress levels, sleep and exercise, psychological exposures etc.
But among these, the
Let us look at 5 foods that will help us retain maximum brainpower:
- Berries: Berries contain flavonoids that have been linked to lower rates of cognitive decline. According to a study done by the Channing Laboratory, Brigham and Women’s Hospital, Boston (USA), berries are high in flavonoids, especially anthocyanidins, and improve cognition in experimental studies. The researchers prospectively evaluated whether greater long-term intakes of berries and flavonoids are associated with slower rates of cognitive decline in older women. They found that berry intake appeared to delay cognitive ageing by up to 2.5 years.
- Fatty Fish: Fatty fish is especially rich in
omega-3 fatty acids , which have long been understood to protect and bolster cognition. A study titled “Extended roles of omega-3 fatty acids on brain health and beyond” was carried out by an institution named Nutritional Insight Limited, Surrey (UK), with meta-analytical evidence from clinical trials and observational studies was studied. It showed that consuming more than 1 g/day docosahexaenoic acid/eicosapentaenoic acid (DHA/EPA) significantly improved episodic memory in older adults with a history of mild memory complaints. Additionally, it was found that blood levels of EPA, DHA and total omega-3 fatty acids were significantly reduced amongst individuals with dementia – EPA was reduced amongst those with “predementia” compared with healthy elderly controls. Omega 3 Fatty acids have a number of roles to play, such as anticoagulation, cardio-protective effects, foetal development, immune function, improved insulin sensitivity in Asians, reduced risk of breast cancer (women), reduced risk of colorectal cancer (men) etc. and several potential underpinning mechanisms, such as anti-inflammatory effects, optimized brain repair mechanisms, etc. Randomised Control Trials showed how important Omega 3 is to brain function. One 26-week trial providing 2200 mg/day of omega-3 fatty acids to 50- to 75-year-olds (mean age 62 years) found that this dose significantly improved the recollection of object locations, implying positive effects on memory function. One RCT focusing on adults over the age of 70 years showed that 800 mg DHA and 225 mg EPA over 36 months helped to maintain executive function amongst those at risk of dementia with a low omega-3 index. - Leafy greens: Leafy greens provide brain-boosting nutrients like beta carotene, vitamin K, and folate. Longevity expert and Harvard geneticist David Sinclair spoke on the mindbodygreen.com podcast and shared his learnings and observations. Sinclair does not mince words. “If I could only eat one food, it would probably be avocados,” he told MindBodyGreen listeners. https://www.mindbodygreen.com/articles/longevity-experts-top-foods-to-slow-down-aging Given its healthy monounsaturated fat and fibre content, and mineral content, this nutrient-dense food is rich in vitamins C, E, K and B6, plus riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta carotene and omega-3 fatty acids.
Eggs: Eggs are a great source of choline, which has been shown to improve brain health throughout life—but only in their yolks. Findings in a study by the Department of Pathology and Laboratory Medicine, Boston University School of Medicine (USA) stated that Choline has been seen to exert neuroprotective effects in both animal and human studies. Choline is essential for the proper function of the brain and nervous system, especially for the brain development of babies and infants. Moreover, high choline consumption during pregnancy correlated with a reduced risk of neural tube defects in humans. Adequate choline intake during pregnancy, and throughout life, is an important determinant of brain development, cognitive performance in the adult, and resistance to cognitive decline associated with ageing and neurodegenerative disease. Are you scared that you may harm your health by eating too many eggs? Moderate egg consumption, which would be one egg per day, is not associated with cardiovascular disease risk overall, and is associated with lower cardiovascular disease risk, says the latest research on eggs.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.