Exercising your brain is certainly an important way to protect it from aging. It is important to exercise your body as well. However, effective exercise of both kinds depends on the fuel you use; that is, what you eat.
Some foods are especially good at protecting the brain’s nerve cells and blood vessels from the damage that can occur as part of aging. Most of these foods are antioxidants which eliminate “free radicals,” damaging molecules created by the brain as it goes about its business. Antioxidants improve the availability of oxygen to the brain. As a bonus, they are quite beneficial to the heart, also because of the increased availability of oxygen.
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Here is some of the best fuel you can use!
- Blueberries. With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor while being very low in calories. Blueberries are at their best from May through October when they are in season. blueberries are bursting with antioxidants, which mop up nasty free radicals. Studies of rats show that a blueberry-rich diet improves memory and motor skills and reverses age-related declines in balance and coordination. Chemicals in blueberries affect the contractile machinery of arteries, and therefore have a good affect on blood pressure. Elevated blood pressure can damage delicate blood vessels in the brain and can lead to strokes.
- Dark leafy greens. Chemicals called homocysteines are a normal part of our metabolism, but high levels can cause cognitive decline, Alzheimer’s disease and heart disease. Folate and B12 or B6, vitamins found in vegetables like collard greens and swiss chard, break down excess homocysteines.
- Salmon, sardines, and herring. Fatty fish have lots of omega-3 fatty acids. Higher levels of omega-3 in the blood produce higher levels of serotonin, a mood-enhancing brain chemical. As well, because a fish diet aids communication between nerve cells, studies have shown its positive effect on learning acquisition and memory performance.
- Spinach. Research has finally caught up with Popeye! Spinach turns out to be full of antioxidant power. Spinach has been found beneficial in slowing down age-related problems in the central nervous system and cognitive deficits. A salad with spinach has more than three times the amount of folate than one with iceberg lettuce.
- Red wine or grape juice. Drinking red wine in moderation increases longevity. However, alcohol slows down the brain’s ability to function properly. As we age, grape juice may be the smart beverage choice. Concord grape juice significantly improves short-term memory and motor skills. In fact, Concord grape juice has the highest total antioxidant level of any fruit, vegetable or juice tested.
- Whole grains and brown rice. Switch to brown rice. It’s filled with vitamins and magnesium, which seems to be important to cognitive health. Whole grains contain vitamin B6, which aids in reducing homocysteine levels. Americans often don’t get enough vitamin B6, because they mostly eat processed foods.
- Hot cocoa. Warming up with hot cocoa helps your brain as well as your shivers. The antioxidant content of two tablespoons of pure cocoa powder is
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almost twice as strong as red wine, two to three times stronger than green tea and four to five times stronger than black tea. The antioxidants in hot cocoa protect brain cells from stress that can lead to Alzheimer’s and other disorders.
- Nuts, especially almonds and walnuts. Nuts are rich in antioxidants and have been found to lower blood cholesterol levels. And, they don’t contribute to weight gain as much as other kinds of fatty foods. Walnuts are rich in omega-3s.
- Olive oil. A staple of the “Mediterranean Diet,” olive oil contains the potent antioxidants called polyphenols. Olive oil has been shown to reduce blood pressure and cholesterol levels. The extra-virgin variety is best.
- Garlic. This aromatic bulb also has great antioxidant properties. In addition, it contains strong antibacterial and antiviral compounds that help shake off stress-induced colds and infections. Raw, crushed garlic is best; cooked garlic is less powerful but still benefits the cardiovascular system.
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