BRAIN-BOOSTING FOODS

BY MANDY HOWARD PHOTOS BY BRIAN MULLINS

Thought. Memory. Emotion. Sight. Speech. Concentration. What do all these things have in common? They are all regulated, controlled and facilitated by our brains—which also handle minor activities like, you know, breathing and maintaining consciousness. How can we show gratitude to the organ that works so hard for us?

None of the answers will shock you: getting enough sleep, exercising regularly, staying hydrated and, perhaps most important, eating a balanced diet. “What we eat and how we eat has a big effect on how our brain functions,” says Anna M. Lutz, a registered dietician who holds a master’s degree in public health and owns Lutz, Alexander & Associates Nutrition Therapy. “I talk with my clients a lot about the importance of eating well for brain function. Our brains are made of fat, use carbohydrates as fuel and transmit messages through neurotransmitters, which are made of the building blocks of protein. We need to eat adequately for our brains to function at their best.”

Keeping this brainy advice in mind, here’s a rundown of the foods and beverages best known for properly nourishing your noggin.

THANKS TO SASSOOL, WHICH HAS LOCATIONS IN RALEIGH AND CARY, FOR PROVIDING THE NOGGIN-NOURISHING FOODS THAT WERE PHOTOGRAPHED FOR THIS STORY.

BERRIES

You don’t need to know anything about anthocyanins to enjoy their delicious brain-boosting benefits. Anthocyanins are the key to berries’ antioxidant and anti-inflammatory benefits. In a study authored by Elizabeth Devore, an instructor of medicine at Harvard Medical School, researchers looked at the dietary habits of 16,000-plus women over a 15-year period. The results showed that women who ate at least one-half cup of blueberries or one cup of strawberries each week performed better on cognitive tests.

FRUITS CONTAINING VITAMIN C

Oranges, guava, kiwi, strawberries and two foods typically referred to as vegetables—tomatoes and bell peppers—all contain high amounts of vitamin C, which helps prevent damage to brain cells and supports overall brain health, according to a paper published by the Premier Neurology & Wellness Center in Stuart, Florida. In addition to that, a 2013 study published by Fiona E. Harrison, an associate professor in the diabetes division of Vanderbilt University’s Department of Medicine, suggests that vitamin C can potentially prevent Alzheimer’s disease.

GREEN LEAFY VEGETABLES

You already know spinach, kale, collards and arugula make up important parts of a balanced diet, but did you know their nutrients may be vital to keeping your brain young? A study conducted by researchers at Rush University Medical Center in Chicago that began in 1997 and was completed in 2013, reveals that just one daily serving of these greens—which include protective nutrients like vitamin E, folate, lutein, beta carotene and vitamin K—made participants appear 11 years younger in terms of cognitive health.

FISH

Docosahexaenoic acid, aka DHA, is an omega-3 fatty acid found most prominently in fish that has been shown to help boost brain development. And the fattier the better! Salmon, tuna, mackerel, herring, trout and sardines are known to be richest in DHA. A 2016 study, also conducted by researchers at Rush University Medical Center that examined autopsied brains, showed that fish consumption was associated with less evidence of Alzheimer’s disease. It’s also important to note that although there were, in fact, higher levels of mercury consumed, that appeared to be irrelevant to the health of the study participants.

LEGUMES

If DHA sounds familiar to you, you might be a mom. It’s a key nutrient pregnant women are asked to look for when deciding on a prenatal vitamin. The most important nutrient to look for? Folic acid. And this is where legumes come in. Chickpeas, lentils and other legumes are rich in folic acid, which, in addition to supporting prenatal health and fetal development, has also been shown to improve memory and verbal performance.

EGGS

Eggs are incredibly rich in a nutrient called choline, which is essential for healthy brain development, muscle movement and a smooth-working nervous system. And while your liver makes a small amount of it, the majority must come through your diet. Many foods contain choline—salmon, broccoli and liver, to name a few—but eggs give you the most bang for your buck. Two large eggs can provide half of your daily requirement.

Take a good look at a walnut. Notice its subtle curves? There appears to be a left and right hemisphere, doesn’t there? Remind you of anything? It’s almost as if the walnut is screaming, “Hey! Eat me! I’m good for your brain!” It’s true, the nut that happens to look like a brain is very, very good for it. In addition to omega-3, walnuts contain polyphenolic compounds, which, according to Oxford Academic’s Journal of Nutrition, improve interneuronal signaling and increase neurogenesis. Interneurons connect and transfer signals between spinal motor and sensory neurons, and can communicate with each other. Neurogenesis is the process by which neurons are formed in the brain.

PUMPKIN SEEDS

These toasted Halloween delights boast powerful antioxidants that protect your body and brain from free-radical damage. They also contain zinc, magnesium, copper and iron. The brain uses zinc to support nerve signaling, magnesium for learning and memory, copper for controlling nerve signals and iron to prevent that fuzzy condition we call “brain fog.”

DARK CHOCOLATE

You were just waiting on confirmation of this one, weren’t you? It’s true— the combination of caffeine and antioxidants allow for dark chocolate to be the sweetest and most decadent way to boost brain function. You can thank flavanol, a plant-based compound that has been shown to increase blood flow to the brain. According to the Department of Agriculture, unsweetened baking chocolate contains 206 milligrams of flavanols per 100 grams of chocolate, dark chocolate has half that amount, and milk chocolate has only 15 milligrams of flavanol per gram, since it contains less of the original cocoa bean and is often diluted with the addition of milk solids, sugar and cream.

TURMERIC

This dark yellow spice is commonly found in curry powder and is associated with improved memory, less depression and growth of new brain cells. Not only is turmeric a strong antioxidant and anti-inflammatory substance, but it can pass through the blood-brain barrier to enter the brain directly.

COFFEE, TEA AND RED WINE

Again, true (yay)! Caffeine in coffee and tea has been shown to have positive impacts on cognitive health by improving alertness. Green tea also contains the amino acid L-theanine, which, according to the Premier Neurology & Wellness Center, can cross the blood-brain barrier and increase neurotransmitter activity. When it comes to red wine, antioxidants like resveratrol have been shown to lower inflammation in the brain, clear away toxins, and limit stress and damage to the brain’s DNA cells, according to the Scripps Research Institute in La Jolla, California. Before you drop this magazine and reach for a coffee mug or wine glass, there are some important caveats. Moderation is always key when it comes to chocolate, coffee, wine, or any foods or beverages that tempt overindulgence. In these cases, the science is clear: Two cups of coffee, three cups of tea, a glass of wine and one ounce of chocolate show increased brain function, but overdoing any of those will create risks that outweigh the benefits.

So, start boosting that brain! Your noggin, properly nourished, will thank you for years to come.

You may have heard—or experienced—the age-old observation that by the time you are thirsty, you’re already dehydrated. Dehydration has an immediate impact on the brain’s processing speed and ability to retain information. And, unfortunately, the brain is also one of the last organs to become rehydrated when you are drinking water or other fluids.

Hydration IV therapy provides an immediate fix by injecting fluids packed with vitamins and minerals directly into your bloodstream, so your entire body— including your brain—is more efficiently hydrated. Hydrate Medical, which operates clinics at 702 W. Jones Street in Raleigh and 2024 Renaissance Park Place in Cary, offers IV drips in a variety of packages that are administered and monitored by registered nurses. IV drips take about 45 minutes and are offered in a stress-free and relaxing environment.

Learn more at hydratemedical.com.