YOU and Foods for YOUR Thought

Foods are not about only your waistline but it is about keeping your

brain healthy as well.  The foods you eat, especially foods high in

antioxidants, can help ward off dementia and improve your brain

health.  As Stoney Brook University registered dietitian Stephanie

May tells students, choosing colorful fruits and vegetables and

avoiding processed foods, will fuel you’re for success of aging:

 

Blueberries

A superfood rich in antioxidants, blueberries reduce oxidative

stress on the brain and have been shown to improve learning

capacity and motor skills.  Phytochemicals give fruits and

vegetables their color and foods high in these chemicals have the

most effective means of improving your health, and blueberries

have one of the strongest concentrations available.

 

Citrus fruits

Lemons, is, oranges, and grapefruits can all help your brain stay

healthy.   Get some in your daily diet.  Studies show that people

who have citrus fruits every day are able to prevent cognitive

decline by more than two years.

 

Nuts

Almonds are high in vitamin E, monounsaturated fats and other

vitamins and minerals, making them a snacking no-brainer-

particularly when t comes to preventing cognitive decline and

preserving memory.  Walnuts are a powerful brain food, too,

thanks to their high amounts of polyunsaturated fatty acids.

Including them in your diet can improve brain cell communication

and growth, according to a 2014 study in the Journal of Nutrition.

 

Fish

Salmon is rich in omega-3 fatty acids, which helps prevent

cognitive decline, but it is far from the only fish high in these

beneficial fats.  Sardines, anchovies and lake trout are all great

sources of omega-3 fatty acids, meaning you can hit your quota of

eating fish twice per week without getting bored of eating the

same thing.  Anti-inflammatory, so they reduce inflammation in

the body.  Good for cardiovascular health and have been shown

to preserve brain function

 

Avocados

High in the good fat-and helps our brains functions.  The

monounsaturated fat in avocados helps prevent high blood

pressure which is a risk factor for Alzheimer’s disease.  They are

also a good source of lutein, a carotenoid related to better

cognition.

 

Coffee

Your morning cup might do more thin just help get your day

started, hi in antioxidants, regular coffee drinkers have a

decreased risk in dementia.  One cup will do you.

 

Greek yogurt

The vitamins and minerals in greek yogurt can help relieve stress

and give your body and brain energy.  Probiotics can help prevent

cognitive decline and age-related memory loss

 

Eggs

When you eat eggs, your brain uses these vitamins to support

memory and increase communication amotng brain cells.

 

Whole grains

Oatmeal, barley and quinoa – allgreat complex carbohydrates that

help fuel the brain.  Oals contain soluble fiber, which removes

cholesterol from the body and prevents plaque from forming in the

arteries.  Clear arteries help ensure lood flows well and may help

reduce the risk of developing stroke and dementia.

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