Foods to Keep Our Minds Sharp

As we all know eating healthy has many benefits.  But, did you know that one of them is to help keep a sharp mind?  It turns out that certain foods carry quite a punch.  Before we name those foods lets take a look into what's going on first.

It just so happens that there are brain-protective eating patterns we can establish to boost our cognition.  Diets higher in non-starchy vegetables, fruits, whole grain, nuts, legumes and seafood while also limited in red meats, processed meats, sugar-sweetened foods and drinks, refined grains and added salt happen to be linked with a reduced risk of age-related cognitive decline, as well as dementia. Diets high in plant based foods, especially leafy greens, berries, and extra-virgin olive oil all contribute to keeping our minds in tip top shape. On the flip side diets high in trans/saturated fat and lacking in key nutrients sadly cause cognitive decline.

Additionally, healthy eating habits play a part in promoting better blood sugar, which protects brain function.  And, "insulin insensitivity and diabetes are risk factors for cognitive decline and dementia." Diets high in sugar and refined grains have the potential to increase cognitive risks due to their negative effect on blood glucose and insulin metabolism.

A diet that includes fish, and the healthy fats contained in it, have shown to benefit our brains.  Eating just one serving weekly of fish was associated with a 7% reduced risk of Alzheimer's disease.  Also, tree nuts and peanuts, which are full of monounsaturated and polyunsaturated fats may keeps our brains functioning well.

Including berries in your diet will give your brain a boost! Studies have shown that by eating just 1 cup of blueberries a day improved memory compared to a placebo.  Scientists are not exactly sure why, but they think it may be due to the anthocyanins (colorful phytochemical) in berries.  These anthocyanins have antioxidant and anti-inflammatory properties, which may help with oxidative damage in the brain. To get the most out of your foods try eating a variety of berries like blueberries, strawberries and raspberries as they will all contribute different brain benefits.

Why not try including some of these nutritional powerhouses in your diet!  Some of the best include:  Blackberries, blueberries, cranberries, strawberries, walnuts, and even coffee.

Reference:  Health & Nutrition Letter, Tufts University, February 2017, VOL. 34, NO.12, Eat Well to Keep Mind Sharp (p.1 & 3).