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Food for Thought: Nutrition and Brain Function WRITTEN BY TAAS KING, DO
You are what you eat. An oft-used phrase in today’s dietcrazy culture, but one that I’m increasingly convinced is significant — and true. As a physician who treats people with brain conditions, I’ve seen more and more compelling evidence that, while certainly not a cure-all, certain foods can maintain and enhance brain function, especially as we age. The term “antioxidants” has crept into the language of nutrition for good reason. Although oxygen is vital to the billions of brain cells in our bodies, too much of a good thing, even life-giving oxygen, can erode the structure of the cells. Antioxidants, found in certain foods, can help to protect brain cells from the damaging effect of oxygen. Antioxidants help beneficial oxygen reach the brain and combat the detrimental forms of oxygen called free radicals. Blame these free radicals on brain cell damage that causes hazy memory, slow learning, and loss of coordination that can trip us up as we get older. Fortunately, antioxidants that fight off free radicals in our brains are found in foods that are plentiful in the Skagit Valley: blueberries, blackberries, raspberries and strawberries. A quick trip to a local supermarket will yield more food items year-round that are high in antioxidants: avocados, red grapes and navel oranges. Fruit salad, guacamole, even a fresh berry pie (with a whole-wheat crust, of course) would be excellent choices to help maintain mental function. A diet rich in omega-3 fatty acids, which are found in fish such as wild salmon, sardines, mackerel, and to a lesser extent, tuna and halibut, can help to ward off cognitive 42 NorthSoundLife.com
decline and dementia. There is also some evidence to suggest that omega-3 fatty acids have anti-inflammatory properties. Nuts and seeds are good sources of vitamin E, a vitamin that corresponds with less cognitive decline as you get older. Adding an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seeds, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini is another easy and delicious way to help feed your brain. Whole grains, good for you in several ways, also play a role in brain health. They help to improve blood flow through the brain, which, in turn, improves brain power. More blood flow: more power. So order whole grain toast with your eggs tomorrow morning. And by the way, egg yolks are rich in choline, an essential nutrient to improve brain function. Hold the bacon, but enjoy a cup of regular coffee. That morning cup of caffeinated Joe has been shown to reduce the risk of Alzheimer’s, dementia and other brain disorders. Coffee also contains antioxidants. The truth is, food that is good for your brain is generally the same food that’s good for your heart and other organs. It’s food that is real. It comes directly from the land or water, not a lab. It’s food that is colorful–dark green broccoli, bright red peppers and dark brown chocolate. It’s food that, as food expert Michael Pollan explains, typically can be found on the perimeter of a grocery store, not on one of the interior aisles. Think produce and dairy products, not canned peas and potato chips. We can’t avoid birthdays, but we can help to maintain a healthy brain well into old age by eating foods that help us to stay sharp and focused. Bon Appetit! Taas King, DO, is a neurologist with PeaceHealth Medical Group Neurology in Bellingham. She is board certified through the American Osteopathic Board of Neurology and Psychiatry and has a special interest in treating patients with headaches and multiple sclerosis.