Taking care of my elderly mom, who is thriving at 88 years old, reminds me that having a healthy brain is critical to aging gracefully. And although genes impact longevity and the manner in which we age, surprisingly enough, 80 percent of our vitality and wellbeing, is determined by our lifestyle.
June is Brain Health Awareness Month and as a dietitian, I believe we have valuable information that can help keep our brains healthy and I am truly excited about all the foods that can help us keep our brains healthy for the long term, including tips, supplements, and food! Below I am highlighting a number of foods and supplements that provide great brain health benefits. Together we can commit to incorporating these foods every day.
Gut health
Did you know the brain is connected to your gut health? The latest human research between the gut – microbiota and brain health continues to support the relevance of the bidirectional gut microbiota-brain communication pathway and the effects of probiotics on the brain.
Probiotics, prebiotics and biogenics are the foundation of fermented foods (i.e. Kefir, tempeh, sauerkraut, miso, kimchi, yogurt, etc.) along with probiotics have potential to modify the gut microbiota and improve the integrity of the intestinal barrier, which may also have potential as a treatment strategy for depression and anxiety in humans, but further research in this field is greatly needed.
Are you looking for a clinically proven probiotic? With many over-the-counter probiotics available, it’s crucial to select probiotics known to improve gut health and stimulate the growth of beneficial microbes. Pendulum Glucose Control is a medical food synbiotic which provides beneficial probiotic strains and prebiotic fiber all in one capsule. Pendulum Therapeutics’ probiotic is specifically designed to manage A1C and blood glucose spikes. The 5 strains of probiotics in Pendulum Glucose Control are unique in that they have been shown to be lacking functionality or missing in people with type 2 diabetes. Their clinical study demonstrated a significant reduction in HbA1c and post-meal glucose levels in individuals with type 2 diabetes in comparison to placebo. If you are interested in Pendulum Glucose Control feel free to use the coupon code GOKLINGER30 to receive 30% off your first bottle of Pendulum Glucose Control.
For more information about the benefits of Pendulum visit pendulumlife.com
Walnuts
Walnuts contain important nutrients that support brain health. (source)
- Scientific evidence suggests that including walnuts as part of a healthy diet may play a role in helping to maintain and improve cognitive health as people age. (source)
- Nutrients in walnuts, including polyphenols (69.3 ± 16.5 μmol catechin equivalents/g), tocopherols (5.91mg/oz) and polyunsaturated fatty acids (13g/oz), may play an important role in cognitive health. (source)
- A systematic review of all nuts, showed that walnut consumption had a positive association with cognitive performance.
- An epidemiological study published in The Journal of Nutrition, Health & Aging, found that eating walnuts may improve performance on cognitive function tests for memory, concentration and information processing speed in adults.
- An epidemiological study published in Nutrients suggests consuming walnuts may be associated with lower depression symptoms in adults. American adults who ate walnuts (just under 1oz per day) were more likely to have greater interest in activities, higher energy levels, less hopelessness (for women), better concentration and greater optimism, compared to those who did not consume nuts.
- Research from the Human Nutrition Research Center on Aging at Tufts University suggests walnut consumption may be associated with improved cognitive function.
For more information about the nutritional benefits of walnuts visit walnuts.com
Soy
The isoflavones in soybeans are also the reason that soy may help to prevent cognitive impairment and bone loss that occurs with aging. Two servings of traditional soyfoods (soybeans, edamame, tofu, soymilk, tempeh, favorite soy burger or trendy soy product) appear to be sufficient to derive these proposed benefits.
Fortunately, widely available and affordable soyfoods fit in with the goals of making healthier lifestyles possible for a greater number of people. Soybeans provide excellent quality protein. In addition, compared to other beans, soybeans offer low carbohydrate content, provide beneficial unsaturated fat, and consuming soyfoods may contribute to the reduced risk of several chronic diseases such as heart disease, cancer, and diabetes.
For more information on the nutritional benefits of soy visit soynutritioninstitute.org
Fish
Seafood is brainfood! Our brains need omega-3’s to build brain cells. These healthy fats are extremely essential for learning and for slowing age-related mental decline also may prevents illnesses such as Alzheimer’s disease and many heart related conditions. Also, did you know that seafood can help to reduce anxiety and stress and lower your risk for depression? Studies show that fish eaters are 20% less likely than their peers to develop depression.
Fortunately, there are a number of foods that can provide a healthy amount of omega-3’s. Seafoods such as Salmon, mackerel, trout, pilchards, fish oil, flax seeds, walnuts, chia seeds are among some of the best sources.
For more information about the nutritional benefits of seafood visit healthy aging with more seafood and omega-3’s
Eggs
Eggs are a rich source of Choline and one of the most concentrated food sources of choline in the American Diet as well as eight essential nutrients. Choline is necessary for brain health and development starting at conception, yet most prenatal vitamins don’t contain this nutrient. Thankfully, you can find choline in your refrigerator. Just one large egg provides the daily choline needs for babies, and two large eggs provide more than half of the daily needs for pregnant moms. Keep reading for more details and how to care for the brain from day one.
- Introducing eggs early and often – when a baby is developmentally ready (around 4 to 6 months old) has been recommended because doing so can help reduce the risk of developing an egg allergy.
- Eggs provide several nutrients important during this time of rapid brain development, including high-quality protein, choline and iodine. May have lasting brain health benefits that extend into school-age years.
For more information on the nutritional benefits of eggs visit the incredibleegg.org
Berries
Regularly consuming 1 to 2 servings of strawberries may help prevent age-related cognitive decline. A recent study in older adults demonstrated that more strawberry consumption was linked to reduced cognitive decline risk. Also, it was analyzed that older adults who consumed more strawberries were less likely to develop Alzheimer’s dementia.
Strawberries are rich in flavonoids, which act as both antioxidants and anti-inflammatories and together may delay or slow age-related cognitive decline.
There is a strong evidence that eating berries (strawberries, blackberries, blueberries, mulberries, blackcurrants), which are rich in antioxidants, can change the way our brain neurons communicate, which can prevent inflammation in the brain and prevent neuronal damage and improve motor and cognitive function.
Enjoy a cup of “brainful” berries in your cereal, yogurt, snack or favorite recipes.
For more information about the nutritional benefits of strawberries visit californiastrawberries.com For strawberry research sources click here
For information about the nutrition benefits of blueberries visit blueberry.org
Cognition Kitchen Guide: A brain health guide with a few other organizations called “The Cognition Kitchen Guide: Choosing the Best Foods for Brain health.” It can be downloaded here.
