Published on November 08, 2016

These foods can boost your brain power

These foods can boost your brain power

Some foods may slow memory loss and keep your mind sharp as you age.

Wouldn't it be great if you could improve your brain health just by improving your diet? Well, you can! The following strategies not only help improve your overall health, but can give your brain a boost.

Green Up Your Diet

Eating lots of vegetables, especially green leafy ones, may slow mental decline.

  • Stock up on kale, broccoli, mustard greens, spinach and romaine lettuce
  • Choose an assortment of colors when you fill your plate

Eat the Right Fats

Several studies show the risk of Alzheimer's disease almost doubles for people who eat the most saturated and trans fats. Alternatively, monounsaturated and omega-3-rich fats seem to have the opposite effect.

  • Limit fatty meats, processed and fried foods
  • Choose lean meats, low-fat or non-fat dairy, avocados, olive and canola oils, nuts and seeds
  • Select fatty fish, such as salmon, mackerel or sardines

Boost Your "B's"

Some research shows a link between high levels of homocysteine (an amino acid in the blood) and an increased risk of developing Alzheimer's. B vitamins can lower homocysteine levels.

  • Eat plenty of green leafy vegetables, beans and whole grains
  • Don't forget other sources of B vitamins, including lean meats and organic low-fat dairy

Limit Sugar

Pre-diabetes and diabetes can cause damage to small blood vessels in the brain.

  • Limit sugar and white flour
  • Eat plenty of fiber-rich foods, such as vegetables, beans and whole grains

Monitor Blood Pressure

High blood pressure can damage blood vessels in the brain and reduce the brain's oxygen supply.

  • Maintain a healthy weight
  • Cut back on sodium
  • Fill your plate with fresh fruits, vegetables, nuts, seeds and whole grains

Watch Your Weight

Excess weight can do harm to your brain even without other risk factors, such as diabetes or high blood pressure. Fat cells may release hormones and cause inflammation that can be harmful to the brain. Those who carry weight in their middle seem to be most at risk.

Copyright 2016 © Baldwin Publishing, Inc. All rights reserved. Any duplication or distribution of the information contained herein is strictly prohibited.

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