Brain Boosters, Part I by Cindy Weinberger MS, RD

Health & F tness

Brain Boosters - Part I

Cindy Weinberger MS, RD, CDN

Our bodies have many major important organs. Some organs that often go unnoticed do a great deal of work, such as the liver or the kidneys. However, the organs that usually get the most credit for our hardworking bodies are the heart and the brain.

The importance of heart health is often repeated as heart disease is one of the leading causes of death in the United States. However, brain health is not far behind and can be just as important. Alzheimer’s disease is the sixth leading cause of death in the United States. One in three seniors die with Alzheimer’s or another dementia. Alzheimer’s kills more than breast cancer and prostate cancer combined. Between 2000 and 2018, deaths from heart disease have decreased 7.8%, while deaths from Alzheimer’s have increased 146%. Taking care of our brain should be at the top of everyone’s list. Other than doing crossword puzzles, the foods that we eat can greatly impact brain health.

It is well-known that omega-3 fatty acids are good for your health, but in particular, docosahexaenoic acid, or DHA, goes straight to help your

brain. DHA is an omega-3 fatty acid that the brain needs in order to function efficiently. Omega-3 fatty acids are anti-inflammatory agents that help protect the blood vessels and arteries. Since the brain is made up of fat, fatty acids are needed to help the brain function at its best. The brain needs DHA on a regular basis. DHA deficiencies have been linked to occasional forgetfulness and a greater risk of Alzheimer’s. In order to get the most out of DHA, you need to maintain a constant intake of DHArich foods. The best source of DHA is fatty fish.

The 2015-2020 Dietary Guidelines for Americans recommends that adults consume at least eight ounces of seafood per week. Oily fish in particular, such as wild salmon, albacore tuna, mackerel, herring and farmed trout, are great catches with DHA to offer. One serving of fish offers plenty of protein, is low in calories, and its fat is rich in omega-3 fatty acids. Salmon is one of the best sources of omega-3 fatty acids. Not only is eating salmon healthy for your heart, you may have heard that it’s considered food for your, brain too. Salmon is rich in DHA.

“DHA is an omega-3 fatty acid that is essential for brain health,” says Torey Armul, MS, RD, CSSD, a spokesperson for the Academy of Nutrition and Dietetics. “In fact, it’s required to keep the brain functioning normally and efficiently. Brain and nervous system tissues are partly made up of fat, and research shows they have a special preference for DHA in particular.

“Studies have shown that longterm consumption of adequate DHA is linked to improved memory, improved learning ability and reduced rates of cognitive decline,” says Armul. “Eating fish isn’t a quick fix for brain health, however. To reap the brain benefits of DHA, you need to maintain a consistent intake of DHArich foods, like fish, fish oil, algal supplements or other DHA-fortified foods, in your diet.” Salmon can be eaten raw as sushi, or cooked, grilled, baked, poached, boiled; eaten in a salad, eaten as an appetizer, or entrée; and even made into salmon patties or salmon tacos! Salmon can be prepared in many ways, which makes it such a fun food as well as really nutritious.

The Mediterranean diet has also been shown to help keep your brain sharp. Research has shown that those who followed diets resembling the Mediterranean diet had a 54% reduction in risk of developing Alzheimer’s disease and dementia. The Mediterranean diet focuses on eating foods that are low in saturated fat, total fat and cholesterol and high in fruits, vegetables and low-fat dairy, consuming whole grains, poultry, fish and nuts, while decreasing your intake of fats, red meats, sweets, sugared beverages, and sodium.

“We’ve always been saying that a healthy heart is a healthy brain,” said Dean Hartley, director of science initiatives for the Alzheimer’s Association. Furthermore, Dr. Marc Gordon, chief of neurology at Zucker Hillside Hospital in Glen Oaks, N.Y., notes, “A heart-healthy diet also protects the blood vessels inside the brain, reducing the chances of micro-strokes or other health problems that could affect brain function.” He then continues, “What’s good for the vessels of the heart is good for the vessels of the brain.” The Mediterranean diet is a great diet to follow for overall heart

and brain health.

Eating adequate cruciferous vegetables such as broccoli, kale, or cabbage can also help boost your brain function. Dark green leafy vegetables are known to be extraordinarily healthy in all areas, and they have also proven to help improve your memory. Broccoli is high in both choline and vitamin K. These nutrients contribute to memory function and focus. Choose kale as the base of your salad or add kale to your sandwich for an added crunch. Kale chips make a great and healthy snack as well. Cabbage salads also make a crunchy and refreshing dish. Broccoli is a delicious accompaniment to any meal – microwaved, boiled, roasted, raw, or broiled. Broccoli is easy to prepare, healthy, and delicious – always a winner.

Berries, especially blackberries, blueberries, and cherries, are a rich source of anthocyanins that help boost brain function. Blueberries are my favorite superfood because they have so many health benefits to offer. They are notable for heart health by improving blood pressure, endothelial function, and arterial stiffness. In addition, blueberries are very rich in other nutrients such as vitamin C, B complex, vitamin E, vitamin A, copper, selenium, zinc, iron, phenolic compounds, and stilbenes, which all attribute to the many benefits of blueberries. Enjoy a handful of berries for a snack, mixed into cereal, oatmeal or yogurt, or baked into a dessert.

Well-known for a positive impact on heart health, walnuts also may improve cognitive function. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or a salad for crunch, or mix them into a vegetable stir-fry for extra protein. Walnuts are packed with nutrients that keep

“What’s good for the vessels of the heart is good for the vessels of the brain.”

your body healthy and happy such as manganese, copper, iron, calcium, and phosphorus. Walnuts are full of healthy lean protein, polyunsaturated fats, and polyphenols. Walnuts also contain more antioxidants, folic acid, and vitamin E than any other nut. Scientific evidence shows that incorporating walnuts into a healthy diet reduces the risk of heart disease. Walnuts, like salmon, are a great source of omega-3 fatty acids and are therefore vital for brain health.

Start incorporating the above-mentioned foods into your diet for long-lasting effects on your brain. Keeping the brain sharp and in tip-top shape will not only help you focus better on day-to-day tasks but will hopefully ward off Alzheimer’s disease and other dementias in the long run. Fortunately, there are many foods that promote brain health.

Stay tuned for more brain boosters in our next column.

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com. Follow us on Instagram @EatBetterandFeelBetter.

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