Worried About A Healthy Brain? Don’t Skip These 5 Foods

1 min

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This tip is courtesy of Dr. Weil on Healthy Aging: Your Online Guide to the Anti-Inflammatory Diet. For more nutrition and health guidance, start your 14-day free trial now!

To help preserve mental function and protect against age-related cognitive decline, consider implementing these healthy nutrition choices:

1. Eat an anti-inflammatory diet. It helps prevent damaging inflammation and counters the oxidative stress, which may be linked to Alzheimer’s disease. Focus on antioxidant-rich fruits and vegetables, foods rich in vitamins C and E, omega-3 fatty acids, and the spices turmeric and ginger. Dr. Weil’s Anti-Inflammatory Food Pyramid has more information and specific recommendations.
2. Eat berries. Organic blueberries in particular may improve motor skills and reverse age-related short-term memory loss, and may also protect the brain from stroke damage.
3. Use cooking methods that limit inflammation. Cook at lower temperatures to avoid the formation of AGEs (advanced glycation end products), which have been linked to Alzheimer’s disease, and avoid cooking methods that require excessive fat, such as deep-frying.
4. Focus on fish. Wild-caught Alaskan salmon, sardines, herring and black cod are excellent sources of anti-inflammatory omega-3 fatty acids, yet are relatively low in potential environmental toxins. In addition, diets rich in fish have been shown to alleviate depression and other mental-health issues.
5. Steer clear of the “Dirty Dozen.” Herbicides and pesticides are beginning to show a detrimental effect on the brain. The Environmental Working Group keeps up on the organic produce priority list via their Dirty Dozen. Check them out at www.foodnews.org and focus on organic versions of the items on the list.

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