Recent studies have shown that certain nutrients may have significantly positive effects on the brain. Some foods can maximize your brain’s potential and remove obstacles to optimal functioning.

Fats make up of sixty percent of the brain and the nerves that run every system in the body. The brain needs two kinds of fat to manufacture healthy brain cells. These are omega 6 fatty acids (found in many oils such as corn and sunflower oil) and omega 3 fatty acids (found in cold water fish: salmon and tuna, as well as in flax seed).Western diets contain too much of the omega 6 and too little of the omega 3’s. Therefore possibly the most important brain food is omega 3 fatty rich food such as salmon. Fiber, certain vitamins and minerals also play a valuable role.

#1 SALMON the omega 3 fatty acids are essential for brain function. Wild salmon is recommended for its cleanliness and the fact that it is in plentiful supply. Other oily fish that provide the benefits of omega 3s are sardines, herring and yellow fin tuna. Vegetarians can use flax seed oil.

#2 BLUEBERRIES AND STRAWBERRIES both of these berries are very rich in antioxidants. A diet rich in such foods has been shown to boost the cognitive function of rats, according to the research from Tufts University, and researchers speculate that similar results occur in humans. Studies in humans reveal that strawberry eaters may have a higher learning capacity and better motor skill than non-strawberry eaters.

#3 WHOLE GRAINS whole grains deliver fiber and vitamin E which helps promote good cardiovascular health. A healthy heart can provide good blood flow to the brain. Oatmeal and whole grain bread are both excellent choices.

#4 SPINACH and other green leafy vegetables are rich in folic acid. Adequate folic acid intake is essential for metabolism of long chain fatty acids in the brain. The antioxidants in spinach help reduce the risk of age related decline in brain function. Researchers have found that including spinach in your diet may lessen brain damage from strokes and neurological disorders.

#5 EGGS. Egg yolks contain choline. A choline deficiency may contribute to age-related mental decline and Alzheimer’s disease.

#6 BEEF because it is rich in B12, iron and zinc. Vitamin B12 (cyanocobalamin)-helps maintain healthy nervous tissue, (it can also be found in eggs, fish, poultry and dairy products). Iron is important because even a minor iron deficiency can impair concentration and mental performance. Lean beef delivers one of the best absorbed sources of iron. Adequate zinc intake is also pays a role. Even slight zinc deficiencies have been shown to impair memory.

Eat a healthy well balanced diet. Remember to add ‘smart food choices’ to your daily diet, this will help boost brain function, enhance memory, and improve concentration.

Prepared by Olinka Podany M.S., R.D.