Pillars of Brain Health; Food & Nutrition

The brain loves healthy fats and omega-3 fatty acid is a particularly good source.  Aim for 2 or more servings of fatty fish per week.  Salmon is a great choice but if fish isn’t your thing try other sources like flaxseeds, walnuts and chia seeds.  Increase brain loving nutrients in your daily diet.  These include omega-3 fatty acids, antioxidants, phytonutrients and water. 

Fruits and vegetables directly influence brain function and provide your body with much needed antioxidants and phytonutrients.  The recommendation is to eat at least 4 servings a day.  Brain loving varieties include; broccoli and blueberries, spinach and raspberries.

My favorite food is good for brain health; dark chocolate!  Dark chocolate contains a strong antioxidant that is shown to improve blood flow to the brain and reduce inflammation.  Unsweetened cocoa powder is best but dark chocolate with at least 72% cocoa solids is good too.

To summarize a diet rich in lean protein, whole grains, healthy fats, herbs and spices, as well as an abundance of fruits and vegetables can improve cognitive function and lower the risk of Alzheimer’s disease.  Staying hydrated by drinking water is a tremendous benefit to your brain health as well.  Did you know that 75% of the brains weight is water? If drinking water is difficult for you. Try eating water-rich foods like watermelon, pineapple, celery or cucumber.  I like adding frozen fruit to my water; pineapple and strawberries are especially good.