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OCTOBER 29, 2015 | The Jewish Home NOVEMBER 12, 2020 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
Brain Boosters Part II Cindy Weinberger MS, RD, CDN
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n our last column, we emphasized the importance of brain health and reviewed many foods that attribute to brain health. Below are some more foods that, when eaten on a regular basis, can help our brain function at its best. The first food on the brain-boosting list is beets. Recent attention has been drawn to the high nitrate content of beets. Beets are high in antioxidants and nitrates. Research suggests that the nitrates found in beets
are converted to nitric oxide. Nitric oxide helps relax and dilate blood vessels, improving blood flow and thus lowering blood pressure. Lowering blood pressure is not only vital for our hearts, but for our brains as well. High blood pressure can cause a stroke. Beets can be eaten cooked, roasted, canned or juiced. Drinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking one glass of beet
juice lowered blood pressure by an average of 4-5 points. Just one cup of cooked beets is an excellent source of vitamins A and K. Vitamin K also prevents calcium from building up in our tissues, which can also lead to a stroke. It has also been shown that vitamin K helps people who are suffering from Alzheimer’s disease. Beets are also thought to help the brain to think clearly and increase attention span. The next super food which specifically promotes brain health is the avocado. Avocados are notable for their high monounsaturated fats content. A medium size avocado contains approximately 30 grams of fat. But they don’t just contain any fat – the majority of the fat in avocado is oleic acid. Oleic acid is a monounsaturated fatty acid believed to be responsible for heart and brain health. Oleic acid has been linked to reduced inflammation and is also shown to be cancer preventing. These healthy fats are essential for brain development and health. Furthermore, avocados are rich in folate and vitamin K, which improve cognitive brain functions such as concentration and memory (and help prevent a stroke by preventing calcium buildup, as mentioned above). This delicious fruit can be added to smoothies for a creamy texture but is also delicious on its own, in a salad, spread on toast, or as the main ingredient in guacamole. The next brain booster is a chocolate lover’s favorite to learn about:
dark chocolate. Research has found that eating up to 100g of chocolate each day is linked to lower risks of heart disease and strokes. Experts believe that flavonoid antioxidants are responsible for preventing obesity and diabetes, which, in turn, prevents heart disease and stroke. Dark chocolate also increases blood flow to the brain, which improves all-around cognitive function. A study published in February 2016 found that eating chocolate at least once a week boosts cognitive function. The researchers believe that cocoa contains flavanols that improve blood flow to the brain. Chocolate also contains small amounts of caffeine, which can boost alertness and thus cognitive function. To reap all the benefits of chocolate, opt for varieties that are at least 70% cocoa. Milk chocolate and white chocolate are too high in refined sugars and other highly processed ingredients to provide the same health benefits as dark chocolate. Another favorite brain booster is red wine. Low to moderate red wine consumption has been linked to brain health. Resveratrol is a key ingredient in red wine that is thought to prevent damage to red blood vessels by reducing the “bad” cholesterol (LDL cholesterol) and preventing blood clots, thus protecting the heart and the brain. Resveratrol is also high in omega 3 fatty acids, which are believed to protect against heart disease and promote brain health as well. Resveratrol helps protect the
