Anyone, At Any Age, Can Have A Bigger Better Brain
We launched Big Brain Place a few years ago with Nine Simple Steps for a Bigger Brain. We’ve since learned there are more than nine. But eating the right foods for brain health was a key brain-building step from the start.
More recent research continues to support the idea that a important component to keep a big healthy brain is by eating the right stuff.
Let’s start with The Power Five Food Groups For Your Brain:
- Just Like Your Mother Told You: green vegetables lead the way. Have a couple of servings a day particularly some leafy stuff like spinach, broccoli, two from the Deep South collard greens and mustard greens, and no one’s favorite kale. They are loaded with critical vitamins and minerals like Vitamin K, beta carotene, folate. Plus probably micro nutrients that haven’t been identified yet but will in the future. Add some color. Actually, the more color the better – cabbage, peppers, carrots and so on. The more color on your plate the better.
- Eat Fatty Fish. (I’ll admit to not really understanding this. These fish are constantly in motion, so I assume it isn’t the human kind of fat. Salmon swim against the flow of rivers every year. Can’t be lugging love handles on that trip). But the fat fish list does include salmon, mackerel and pollack. Add other types of fish as well, such as tuna and cod.
- Add Berries. Every kind. There is a giant list oftypes and sources of flavonoids. Flavonoids are naturally occurring polyphenolic plant compounds. Anthocyanins are one type of flavonoids which give berries their distinctive colors. They are good sources of antioxidants, which can reduce the risk of oxidative stress. Some specifics on blueberries here along with a terrific recipe.
- Drink Coffee And Tea. We’ve covered the health benefits of coffee and tea numerous times. Follow these links if you want to learn more:
- Enjoy Some Nuts. Walnuts are an especially healthy source of protein and healthy fats. We explored walnuts in this post.
And A Bonus Food Group. Mushrooms are their own thing. Not a fruit or a nut or a vegetable. They’re a fungus. But research indicates that eating some of them may be excellent for brain health. Researchers at the National University of Singapore found that they may have “neuroprotective properties”. More here.
About Cognitive Reserve
Through forensics, scientists have found that many people were able to live normal lives even though their brains revealed the telltale signs of Alzheimer’s Disease. Effectively, their brains had rewired around the damaged area. They labeled that capability cognitive reserve. We cover cognitive reserve and the steps you can take to build it in our book Grow Your Brain, Anyone At Any Age Can Have a Bigger, Better Brain. Available here or at Amazon in print and on Kindle.