You may choose certain foods to prevent bloating, avoid inflammation, and get glowing skin—but what about boosting your brain power every time you fill your plate?
The
relationship between diet and brain health—from how to sharpen your
mind and memory to starting Alzheimer's prevention super early—has been
getting lots of attention lately, and Rebecca Katz, MS, author of the
new science-based recipe book The Healthy Mind Cookbook, is at the
forefront of the movement.
"It
used to be that scientists thought that as you grow older your brain
cells die," says Katz, who's also the executive chef at Food As Medicine
and founder of Healing Kitchens Institute in Bolinas, California. "Now,
we're actually seeing that our brain cells can regenerate—which is
largely based on how we eat and exercise. If you're eating a whole foods diet, of course you're taking care of your body, but there are actually certain foods that are very important for the brain."
Want to know what they are? These are the 11 foods Katz says you should be eating to strengthen your mental muscles now.
Lentils
According
to Katz, lentils are full of brain-friendly B vitamin folate, which
helps keep your mind sharp as you age, thiamin and vitamin B6, which
give you more focus and energy, iron, which is important for cognitive
functioning in women during childbearing years, and zinc, which is said
to be a memory booster.
"Silicon
Valley has promised us that, someday, little nanobots will act like
tiny microprocessors in our brains, helping to make us smarter," Katz
says. "I say, why wait? We already have a teensy food that does that.
It's the lentil, the vegetable kingdom's version of a Lilliputian flying
saucer."
Mint
Katz
loves mint because it's a good source of vitamin A, which can help
boost learning skills and increase brain plasticity, vitamin C, which is
said to protect against cognitive decline, and for other, unexpected
reasons.
"There are
fascinating studies out there about how the scent of mint affects brain
functioning," Katz says. "In one study, the aroma of mint helped boost
alertness and memory. In another, it helped test subjects perform better
on basic clerical skills, such as typing and memorization. Just the
scent of mint has been shown to increase alertness." Maybe start by
taking a big whiff of your toothpaste in the morning?
Pumpkin Seeds
Pumpkin
seeds, AKA pepitas, deliver generous helpings of iron in addition to a
mineral trio of potassium, magnesium, and calcium, which Katz says has
shown to delay cognitive decline. "For this reason, I call pumpkin seeds
nature's smallest antidepressant," she says.
Cauliflower
"Some
foods just look like they should be good for the mind," Katz says.
"Take cauliflower. Kind of like walnuts, it visually reminds you of the
brain. And sure enough, cauliflower is a brain-boosting superstar." It's
a great source of vitamin K, which is said to keep your mind sharp as
you age and boost memory, as well as folate.
"It
also helps in liver detoxification, and a happy liver—the body's vacuum
cleaner for toxins—makes for a happy brain," she adds. Not to mention
cauliflower makes a killer grilled cheese.
Sardines
Even
if eating them isn't totally appealing, your brain loves these tiny
fish. In fact, Katz refers to them as "Prozac in a can," since sardines
are loaded with vitamin B12, which has been shown to boost memory and
ward off depression. They're also a rich source of omega-3 fatty acids,
which help keep your brain sharp, and are high in niacin, which can
boost mental energy.
Almonds
According
to Katz, almonds may help your body fight inflammation in ways that can
boost mood and slow the mental decline that comes with age, as well as
raise levels of the neurotransmitter serotonin, which is "associated
with fewer down moods and less depression," she says. Which is awesome
since they're also delish.
Beets
"Beets
are a brain food of the first order," Katz says. "They are high in
nitrites, which have been shown to increase blood flow in parts of the
brain related to executive functioning, have got lots of vitamin B9,
which may aid cognitive functioning and delay a descent into dementia,
and are rich in carotenoids, which may help boost brain functioning and
stave off depression." Remember to order a salad the next chance you
get?
Cashews
"Cashews
are a great source of two brain-boosting minerals, zinc and magnesium,"
Katz explains. "Zinc is important because low levels of the mineral are
associated with depression, and it may improve memory as well, while
magnesium has been shown to help better regulate sleeping patterns and
may improve learning skills."
Cashews
also contain the B vitamin thiamin, which Katz says has been linked to
more mental energy and better moods in women, plus vitamin E, which in
low levels is linked to poor cognition. Not to mention their creamy,
amazing taste.
Cinnamon
"Cinnamon
delivers some anti-inflammatory benefits, which may well boost overall
brain functioning," Katz explains. "It also unleashes in the brain some
special proteins called neurotrophic factors, which can help the brain
generate new neurons and keep old ones healthy."
Similar
to mint, researchers found that the aroma of cinnamon can improve
memory and focus on cognitive tests, says Katz, so don't forget to
sprinkle a little on your coffee in the morning.
Dark Chocolate
"The
cocoa that gives dark chocolate its haunting, addictive flavor is
loaded with the memory-boosting antioxidant power of flavonoids," Katz
says. "In two recent studies, cocoa consumption has been linked to
higher scores on cognitive tests. Dark chocolate is also a boon to the
cardiovascular system, and a healthy heart helps keep the brain sharp."
Be
warned, though: Katz says that milk seems to interfere with the body's
ability to access the power of flavonoids, so these benefits don't apply
to milk chocolate, and it might even be best to steer clear of milk
while you're enjoying dark chocolate.
Ginger
"Many
women can experience a loss of mental sharpness as they get into middle
age, but ginger has been shown to help keep that from happening," Katz
says. "Another study on postmenopausal women showed ginger boosting
memory skills and ability to focus." Stir-fry for dinner, it is.
