BRAIN HEALTH - FOOD FOR THOUGHT

Research suggests that eating a Mediterranean-type diet can protect against mental decline. In fact, new evidence from Columbia Uni-versity Medical Center shows that people with mild age-related forgetfulness who closely follow this type of eating plan are 45 percent less likely to suffer from long-term cognitive impairment than people who do not. Such a diet can also lower the risk of developing Alzheimer's disease significantly.

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What makes the Mediterranean diet such a smart way to eat? It is packed with fruits and vegetables, fish, olive oil and whole grains. Fruits and veg-etables provide antioxidants that can protect against harmful free radicals and guard against inflammation in the brain.

In one clinical trial, researchers at the Rush Institute for Healthy Aging in Chicago, Illinois, surveyed 3,718 patients, age 65 and older. Each of the volunteers filled out food questionnaires and completed at least two of three cognitive tests at the start of the study, then again at three and six years afterward. The Rush team found that those who ate the most veg-etables had a slower rate of cognitive decline as they got older.

Foods rich in vitamins C and E appear to be especially effective at pre-serving brain function as we age. Important to the central nervous system, these two nutrients protect cells from oxidative damage and inflamma-tion. High amounts of vitamin C can be found in citrus fruits, strawber-ries, papaya, bell peppers, tomatoes and broccoli. Nuts, seeds, whole grains and green leafy vegetables are good sources of vitamin E.

Choose The Right Fats

Your choice of dietary fat can also impact brain function. One investiga-tion of more than 800 seniors in Chicago discovered that those eating a diet loaded with trans fat (found in processed foods containing partially-hydro-genated oils) and saturated fat (found in meat and dairy products) were likely to have a higher risk of developing Alzheimer's. Healthy fats, like the omega-3 fatty acids found in fish, can guard against dementia and Alzheim-er's disease. Since the omega-3 fatty acid DHA is the major building block of cell membranes in the brain, it is critical for healthy neurons. Salmon, tuna, trout, halibut, sardines and mackerel are among the best sources of DHA.

Boost Your Bs

Recent studies show that foods high in the B vitamins are vitally impor-tant to brain health. Vitamins B6 and B12 may play a role in the develop-ment of new brain cells. Good sources of these two B vitamins include poultry, fish, eggs, soybeans, oats, whole grains, bananas and nuts.

Folic acid called folate when found in food plays a critical role in lowering dangerously high homocysteine levels that can contribute to brain atrophy and vascular disease. Orange juice is a great source of folate. You can also find this nutrient in avocados, strawberries, beans, peas and green leafy vegetables like spinach and kale. Many ready-to-eat cereals are also fortified with folic acid.

Carb Complexity

In a recent study from Tufts University, 19 overweight women followed either a "low carbohydrate" diet or a "low-calorie" whole foods diet for three weeks. After the first week, those who completely eliminated car-bohydrates from their diet performed worse on memory tests than the people in the low-calorie group. The reason? Complex carbohydrates like those found in fruits, vegetables, legumes and whole grains provide glucose to the brain, which helps memory performance. Another study published in The American Journal of Clinical Nutrition showed that people on a high-carbohydrate diet process information faster than those on a low-carbohydrate diet.

Brain Food

While eating a healthy diet can give your brain overall protection against age-related cognitive decline, the following foods have been found to enhance cognition. Include them in your diet often.

Avocados: This fatty fruit contains monounsaturated fat which con-tributes to healthy blood flow. And healthy blood flow means a healthy brain. However, avocados are high in calories, so limit them to no more than one-half an avocado daily.

Blueberries: The anthocyanins in blueberries potent antioxidants that give these berries their blue color reduce both oxidative damage to your neurons and inflammation within the brain. Eating blueberries often may improve mental acuity and may even help reverse age-related declines in cognition and short-term memory loss.

Coffee: Regular coffee consumption reduces the risk of mental decline, including dementia and Alzheimer's disease. In one trial of 676 healthy men over the age of 80, those who drank an average of three cups of coffee each day during their adult lives experienced fewer cognitive problems than those who drank less.

Dark Chocolate: Yes, chocolate can now be considered a health food as long as it contains at least 60 percent cacao. One study at the University of Nottingham found that eating a small amount (150 mg) of flavonol-rich chocolate every day increased blood flow to the brain's gray matter which could be good news for preventing or treating vascular impairments like dementia and strokes.

Green Tea: In a recent study of more than 1,000 seniors participating in the Comprehensive Geriatric Assessment in the US, researchers discovered that those who drank the most green tea experienced less cognitive decline as they got older. Earlier animal studies show that green tea's catechins improve learning ability and working memory. It may also decrease the amount of plaque build-up impli-cated in the development of Alzheimer's disease.

Nuts and Seeds: Nuts and seeds are high in vita-min E, an impor-tant nutrient that helps support mem-ory as we age and is a component of cell mem-branes. Walnuts also have high concen-tration of omega-3 fats and vitamin B6. Eating one ounce of nuts or seeds every day may give your brain an added measure of protection. Along with walnuts, try hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed and unhydrogenated nut butters such as peanut and almond butter and tahini (ground sesame seed paste).

Nuts and seeds have essential fats.

Spinach:This leafy green food helps protect the brain from oxidative stress while reducing the risk of age-related cognitive decline. Rich in folate, researchers found that feeding aging rats spinach-rich diets improved their learning capacity and motor skills. Including spinach in your diet may also lessen brain damage from strokes and neurological disorders.

Whole Grains: A diet rich in whole grains such as whole wheat, barley, oats, millet, quinoa and rye can increase your intake of vitamin E and the B vitamins B6, B12 and folate that are critical for brain health. One study found that women who increased dietary intake of folate, vitamin B6 and vitamin B12 showed an improvement in recalling infor-mation compared to women who were not taking a B vitamin supple-ment. Research conducted at Tufts University in Boston also found that a diet rich in whole grains reduced the risk of ischemic stroke.

Wild Salmon: Wild salmon is one of the best sources of omega-3 fatty acids. It can help protect your brain's neurons and improve synaptic con-nections. Including wild salmon in your meal plan can also keep your arteries healthy and reduce your risk of dementia, Alzheimer's disease and stroke. Certain types of fresh fish may be susceptible to high mercury lev-els, so many people choose a pharmaceutical wild salmon oil or fish oil supplement to ensure adequate omega-3 intake.

Brain Busters

Just as certain foods can literally make you smarter, eating the wrong foods can negatively impact your cog-nition and memory. Excess calories can reduce the flexibility of synapses and increase the vulnerability of brain cells to free radical damage. Foods high in calories are also often high on the glycemic index (GI), which measures the effect carbohydrates have on blood sugar levels. A growing number of clinical trials suggest that eating a low GI diet can improve cognitive performance.