Healthy Foods Boost Brain Health

AUTHOR: DENISE BOOZELL

Recent studies are finding heart-healthy foods can positively affect brain health and the ability to function. Specific nutrients may affect memory, concentration, learning and decision-making.

The brain operates best with a steady supply of fuel in the form of glucose. Unlike muscles, the brain cannot store glucose; the best way to supply it is by eating a diet rich in complex carbohydrates, such as whole grain breads, cereals, pasta and rice, fruits, vegetables, beans and legumes. Eating breakfast and snacking during the day will also help keep blood glucose levels steady and available for the brain.

Iron is lacking in many North American diets, but it is essential for transporting oxygen to the brain and is needed by the brain to use glucose. Some of the best food sources for iron are lean beef and lamb. The iron found in meat is the most easily absorbed, but to increase iron absorption in other food sources, consume a vitamin-C rich food with the iron-containing food, such as orange juice with an iron-enriched breakfast cereal.

To help mental alertness and concentration, protein foods such as fish, meat, dairy, soybeans, peanuts, almonds and wheat germ are important to include in your diet.

Omega-3 fats in salmon, tuna, sardines, herring, lake trout, walnuts and flaxseed, help keep the blood vessels and cell membranes healthy. Even one serving of fatty fish every month may lower the risk of stroke.

Antioxidants found in bright-coloured fruits and vegetables, especially blueberries, strawberries, spinach and broccoli, may also help protect the brain. Slight dehydration may slow the time nutrients take to reach the brain, resulting in possible short-term memory lapses. So drink lots of fluids for optimum brain activity.

Article originally published in Your Workplace issue 11-4