You may choose certain foods to prevent
bloating, avoid inflammation, and get glowing skin—but what about boosting your brain power every
time you fill your plate?
The relationship between diet and brain
health—from how to sharpen your mind and memory to starting Alzheimer's
prevention super early—has been getting lots of attention lately, and Rebecca
Katz, MS, author of the new science-based recipe book The Healthy Mind
Cookbook, is at the forefront of the movement.
"It used to be that scientists thought that
as you grow older your brain cells die," says Katz, who's also the
executive chef at Food As Medicine and founder of Healing Kitchens Institute in
Bolinas, California. "Now, we're actually seeing that our brain cells can
regenerate—which is largely based on how we eat and exercise. If you're eating
a whole foods diet, of course you're taking care of your
body, but there are actually certain foods that are very important for the
brain."
Want to know what they are? These are the 11
foods Katz says you should be eating to strengthen your mental muscles now.
Lentils
Lentils are full of brain-friendly B vitamin
folate, which helps keep your mind sharp as you age, thiamin and vitamin B6,
which give you more focus and energy, iron, which is important for cognitive
functioning in women during childbearing years, and zinc, which is said to be a
memory booster.
Mint
Mint is a good source of vitamin A, which can
help boost learning skills and increase brain plasticity, vitamin C, which is
said to protect against cognitive decline, and for other, unexpected reasons."There
are fascinating studies out there about how the scent of mint affects brain
functioning," Katz says. "In one study, the aroma of mint helped
boost alertness and memory. In another, it helped test subjects perform better
on basic clerical skills, such as typing and memorization. Just the scent of
mint has been shown to increase alertness.
Pumpkin Seeds
Pumpkin seeds, deliver generous helpings of iron
in addition to a mineral trio of potassium, magnesium, and calcium, which Katz
says has shown to delay cognitive decline. "For this reason, I call
pumpkin seeds nature's smallest antidepressant," she says.
Cauliflower
Cauliflower is a brain-boosting superstar."
It's a great source of vitamin K, which is said to keep your mind sharp as you age
and boost memory, as well as folate. "It also helps in liver
detoxification, and a happy liver—the body's vacuum cleaner for toxins—makes
for a happy brain," she adds.
Sardines
Even if eating them isn't totally appealing,
your brain loves these tiny fish which are loaded with vitamin B12, which has
been shown to boost memory and ward off depression. They're also a rich source
of omega-3 fatty acids, which help keep your brain sharp, and are high in
niacin, which can boost mental energy.
Almonds
Almonds may help your body fight inflammation in
ways that can boost mood and slow the mental decline that comes with age, as well
as raise levels of the neurotransmitter serotonin, which is "associated
with fewer down moods and less depression," she says.
Beets
"Beets are a brain food of the first order," Katz says.
"They are high in nitrites, which have been shown to increase blood flow
in parts of the brain related to executive functioning, have got lots of
vitamin B9, which may aid cognitive functioning and delay a descent into
dementia, and are rich in carotenoids, which may help boost brain functioning
and stave off depression."
Cashews
"Cashews are a great source of two
brain-boosting minerals, zinc and magnesium," Katz explains. "Zinc is
important because low levels of the mineral are associated with depression, and
it may improve memory as well, while magnesium has been shown to help better
regulate sleeping patterns and may improve learning skills."
Cashews also contain the B vitamin thiamin,
which Katz says has been linked to more mental energy and better moods in
women, plus vitamin E, which in low levels is linked to poor cognition.
Cinnamon
"Cinnamon delivers some anti-inflammatory
benefits, which may well boost overall brain functioning," Katz explains.
"It also unleashes in the brain some special proteins called neurotrophic factors,
which can help the brain generate new neurons and keep old ones healthy."
Similar to mint, researchers found that the
aroma of cinnamon can improve memory and focus on cognitive tests, says Katz,
so don't forget to sprinkle a little on your coffee in the morning.
Dark Chocolate
"The cocoa that gives dark chocolate its
haunting, addictive flavor is loaded with the memory-boosting antioxidant power
of flavonoids," Katz says. "In two recent studies, cocoa consumption
has been linked to higher scores on cognitive tests. Dark chocolate is also a
boon to the cardiovascular system, and a healthy heart helps keep the brain
sharp."
Be warned, though: Katz says that milk seems to
interfere with the body's ability to access the power of flavonoids, so these
benefits don't apply to milk chocolate, and it might even be best to steer
clear of milk while you're enjoying dark chocolate.
Ginger
"Many women can experience a loss of mental
sharpness as they get into middle age, but ginger has been shown to help keep
that from happening," Katz says. "Another study on postmenopausal
women showed ginger boosting memory skills and ability to focus."
For more information, visit www.rebeccakatz.com or
check out The Healthy Mind Cookbook
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