It is well-known there is a link between diet and heart health,
but a wide range of scientific evidence shows that what we eat can also have a
direct impact on the most complex and delicate organ in our bodies- the brain.
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| A proof has been proven that eating certain foods can change our moods and give us a chance to think faster. |
The brain
which acts as the centre of the nervous system controls almost bodily
functions. Incredibly, a proof has been proven that eating certain foods can
change our moods and give us a chance to think faster. Also, a healthy diet in
mid-life can reduce the risk of Alzheimer’s disease and other types of
dementia. Therefore, the sooner we start “eating smart”, the better us.
New studies
revealed that nutrients can cross the protective blood-brain barrier and even
increase the flow of blood to the brain, speeding delivery of energy it needs
for peak performance.
A right diet
definitely plays a vital role in protecting the brain from decline, so the
wrong one can damage it. More than 67 studies show that obesity dulls thinking
in the young and doubles the risk of dementia, a calamitous disease which
affects 850,000 Britons.
Of course,
diet is not only the key to unlock a healthy mind because other factors such as
genetics, exercise and lifestyle also play a part. However, including modest
amounts of the following six foods into our diets can really help us eat the
right way to a sharper memory and slash the risk of cognitive decline later.
OLIVE OIL: PROBLEM-SOLVING
What: Olive oil contains about 10 to 15 per cent saturated fat and a
similar amount of polyunsaturated fat. However, it has more than ⅔
monounsaturated fatty acids which are associated with a healthier heart and a
faster mind that easily sort through tricky problems.
The proof: Researchers did a follow-up on 450 men and women in the average
age of 67, who ate a low-fat diet or a Mediterranean diet, including nuts and a
liter of extra virgin olive oil weekly for 4 years. All those participants were
tested for signs of cognitive decline – memory, attention span and
problem-solving. Eventually, researchers found that people on the low-fat
control diet had a considerable drop in the brain function scores whereas those
on the Mediterranean diet improved scores. Compounds called polyphenols present
in olive oil can protect the brain against internal processes that cause
dementia.
Daily dose: 3 tsp of extra virgin olive oil a day. Cooking with olive oil
under 215˚C doesn’t destroy its health benefits.
CITRUS FRUIT: PERCEPTIVE ABILITY
What: Citrus fruits such as oranges, grapefruit and easy-peelers are an
abundant source of brain-protective flavanones that help protect the perceptive
and cognitive areas of the brain (the parietal lobe shown in pink in the first
picture) and fight against dementia.
Daily dose: A serving of citrus a day- one orange, half a grapefruit or two
small clementines or satsumas. However, nutritional experts advise that we
should eat raw rather than consume products made from citrus fruit.
NUTS: FOCUS AND CONCENTRATION
What: Nuts are high in monounsaturated fats and some types are rich in
omega-3 fats and vitamin E. All these have been shown to bring beneficial
effects on the brain health.
Daily dose: Try a mix of 15g walnuts, 7.5g almonds and 7.5g hazelnuts. Good
news for those who worried about calories is that findings have proven those
eating nuts on a regular basis are less likely to have lower weight than those
who do not. However, don’t consider them as a panacea because making nuts part
of a diet can limit saturated fats.
FISH: A HIGHER IQ
What: All compounds named omega-3 fatty acids, iodine and vitamin D that
link to a healthier brain are found in fish and other types of seafood.
The proof: A study found that fish-lovers had a memory centre (the temporal
lobe shown in blue in the first picture) which was 14 per cent bigger than in
those who rarely consume fish. Pregnant of breast-feeding moms who get enough
omega-3 fatty acids have children with higher IQs. Moreover, fish is the
richest source of vitamin D.
Daily dose: At least one serving of fish a week.
CHOCOLATE: ACCURATE THINKING
The proof: Cocoa solids contain catechins which help revive a failing brain.
One recent study has found that two cups of hot chocolate daily can improve
thinking skills in those with impaired blood flow by more than 8 per cent (the
cerebellum shown in purple in the first picture). It also may help recover from
stroke according to animal studies.
Catechins
help reduce blood pressure and protect nerve cells from damage. Chocolate also
has caffeine keeping us alert and boosting our mood.
Daily dose: The highest nutritional value is present in unrefined chocolate.
CHERRIES: MEMORY AND VISION
What: Compounds called anthocyanins, one type of flavonoid which are
found in blackberries, raspberries, blueberries, blackcurrants, strawberries,
cherries and black and red grapes have an effect on the blood vessels.
The proof: Studies shows consuming blueberries can improve learning
immediately by stimulating blood flow to the brain’s part which deals with
concentration, attention to detail and memory. Other studies suggest they may
help improve vision (the occipital lobe shown in green).
Daily dose: One serving of berries daily - two handfuls of blueberries,
raspberries or blackcurrants, one handful of grapes or blackberries, seven
strawberries or 14 cherries. Avoid cooking them because heat reduces amounts of
beneficial compounds. Due to the naturally high sugar content, eating more than
the recommended dose can have a detrimental effect.
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