Tips Of The Day

Dietician Sheela Sherawat

Foods for optimal brain health

Are you eating for your brain??
Many brain healthy foods are rich in polyphenols & essential fats which improve endothelial function by protect our arteries from oxidative damage/inflammation.

1- Several of these foods come from the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet published in 2015.

2- Curcumin, the active constituent in turmeric, increases brain derived neurotrophic factor, a neuro-protective protein that reduces the damaging effects of hypercortisolemia on the brain, increases neurogenisis (growth of new nerve cells), protects the brain against dementia, & improves mood.

3- Lions mane is concentrated with nerve growth factor (NGF). NGF promotes synaptogenisis and the formation of new neurons.

4- Coffee is known to confer neuroprotective benefits. There is a body of literature to suggest that coffee decreases the incidence of Parkinson & dementia, decreases incidence of depression, slows memory loss, & improves cognition.

5- Blueberries are a rich in antioxidants such as anthocyanins and resveratrol. In the literature, blueberries improve cardiovascular support, improve insulin sensitivity, enhance cognitive function (via increased NO production), & improve memory in the elderly.

6- Cold water oily fish such as sardines, mackerel, & salmon are rich in EPA and DHA, long chain omega-3s found exclusively in marine organisms. DHA is probably the most important of the different types of omega-3s due to its important role in brain health.

7- Walnuts (& pecans) boast the highest phytochemical & antioxidant capacity amongst tree nuts. These flavonoids are associated with improved blood lipid profiles, anti-atherogenic effects, & enhanced blood sugar control.

8- Cacao is rich in flavonols which buffer ROS. Cacao is rich in magnesium, which promote vasodilation of blood vessels & can improve insulin resistance, cardiometabolic function, & cognitive function.

9- Coconut is made up of medium chain triglycerides. MCTs are metabolized differently than long chain fatty acid.