Introduction
Our diet plays an important role in our health. Here’re some food that can enrich the brain and keep it strong.
Dietary flavanols
Free radicals form as part of regular cellular activities. Free radicals are molecules that have one or more unpaired electrons. They are unstable and are very reactive in their attempt to get the missing electrons. They can react with DNA and cause mutations or other modules and affect their functions. Antioxidants help neutralize them before they react with other molecules in the cell. Flavanol acts as antioxidants and anti-inflammatories to reduce damage to to the brain from unstable free radicals. Research paper in Nature showed foods rich in flavanols can improve cognitive performance. The following are flavonol-rich:
- Raw leafy greens
- berries: strawberries, blueberries, blackberries, raspberries.
- tomatoes
- broccoli
- grapes
- beans
- pears
- extra-virgin olive oil
- ginger
- green tea
- coffee
- apples
- onions
- grapefruits
In a study by Thomas Holland, MD of Rush University Medical Center in Chicago, seniors with higher intake of flavanol have 48 percent lower risk for Alzheimers compared to those taking the lowest amount. Another study published in Nature Scientific Reports found flavanol improved blood oxygenation to the brain and improve cognitive performance for demanding tasks and suggests flavanols can aid in speeding up brain injury.
Omega-3 Fatty Acid
Omega-3 Fatty Acid is a type of essential fat that has to come from our diet since our body can’t make it. Extra virgin olive oil (EVOO) and avocado oil are rich in omega-3 fatty acids. Avocado oil is preferred if you need to cook at high temperature. Its smoke point is 500 F vs 350 F for EVOO. Fish is also rich in omega-3 fatty acid. Omega-3 fatty acid come in three types:
fish: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
plants: alpha-linolenic (ALA)
Studies showed DHA maintains cognitive performance. Two servings of fish a week can provide enough Omega-3 Fatty Acids
Eggs
A 2019 Arizona State University found Choline in mice reduces chance for Alzheimer. Eggs are a good source for choline. A large egg with yolk provides 147mg of choline.
References
Nature, Scientific Reports, Dietary flavanols improve cerebral cortical oxygenation and cognition in healthy adults, November 24, 2020
https://www.nature.com/articles/s41598-020-76160-9
Nutrients and Oxidative Stress: Friend or Foe?
Bee Ling Tan,1 Mohd Esa Norhaizan ,1,2,3 and Winnie-Pui-Pui Liew
https://downloads.hindawi.com/journals/omcl/2018/9719584.pdf
Dietary flavonols and risk of Alzheimer dementia Neurology Apr 2020, Thomas M. Holland, MD,Puja Agarwal, PhD, Yamin Wang, PhD, Sue E. Leurgans, PhD, David A. Bennett, MD, Sarah L. Booth, PhD, and Martha Clare Morris, ScD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282875/
Aging Cell, 2019, Lifelong choline supplementation ameliorates Alzheimer’s disease pathology and associated cognitive deficits by attenuating microglia activation, 1 Ramon Velazquez, Eric Ferreira, 1 Sara Knowles, Chaya Fux, Alexis Rodin, Wendy Winslow, and Salvatore Oddo