5 Foods for a Healthier Brain
Worried about keeping your mind sharp as you age? According to the latest figures, more than 5 million Americans suffer from Alzheimer’s disease and a shocking 1 in 3 seniors dies with dementia. Despite these sobering stats, there is some good news: what you eat may help reduce your risk of cognitive decline.
In a study funded by the National Institute on Aging, researchers found that people who most closely followed the MIND diet (a hybrid of the Mediterranean diet and the DASH diet) reduced their risk of developing Alzheimer’s by up to 53%. Other studies have had similar findings – sticking to a Mediterranean-style diet helps slow age-related declines in memory and cognition.
Here are 5 choices you can make today for better brain health:
1. Go for Whole Grains
One easy way to move toward a more brain-healthy diet is to make at least half your grain servings whole grain. Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and minerals like iron, zinc, copper, and magnesium. The MIND diet calls for at least 3 servings of whole grains daily.
2. Select Seafood
Several studies show that fish like salmon, halibut, and tuna are rich in EPA and DHA omega-3 fatty acids that may reduce the risk for dementia. The MIND diet recommends at least one serving a week of fish.
3. Pump up Produce
You may have heard that a diet rich in fruit and veggies can benefit heart health and reduce the risk of certain cancers – it may provide a boost to your brain as well! That’s because produce contains nutrients like folate, carotenoids and antioxidants. One study found that seniors who ate close to 3 servings of vegetables daily decreased the rate of cognitive decline by approximately 40% compared with those who consumed less than 1 serving daily.
The MIND diet recommends at least 1 serving per day of dark, leafy greens and 1 serving of another type of veggie, as well as berries at least twice a week.
4. Consider Choline
Not familiar with choline? You should be! Choline is an essential nutrient that is critical for the building blocks of the nervous system, including neurotransmitters responsible for memory. Early research suggests that people with higher choline intakes have improved memory and cognition.
Unfortunately nearly 90% of Americans aren’t getting enough choline. To meet the Recommended Dietary Intake of 550 milligrams per day, be sure to include a variety of foods that are rich in choline: certain types of fish (salmon, cod, shrimp), whole eggs (the choline is in the yolk), meat, and poultry. It is also found in smaller amounts in many fruits and veggies, milk (and other dairy products), chocolate, and nuts.
5. Choose Healthier Fats
What’s good for the heart is also great for the mind! A brain-boosting diet, like the MIND diet, limits foods rich in saturated fats like meat, cheese, and butter and recommends foods high in unsaturated fat, like fatty fish, nuts, and plant-based oils, including olive and canola oil. Canola oil has the least saturated fat of any culinary oil — half that of olive oil — and is high in poly- and monounsaturated fats. Opt for canola oil when you need a neutral taste and for sautéing, dressings and baking. Use extra virgin olive oil for dipping or when you want a bold flavor.
Article Source: http://blogs.webmd.com/food-and-nutrition/2016/08/5-foods-for-a-healthier-brain.html
Image Source: http://blogs.webmd.com/food-and-nutrition/files/2016/08/brain-foods.jpg
VOCABULARY WORDS:
1. Dementia (n.) ~ a chronic or persistent disorder of the mental processes caused by brain disease or injury and marked by memory disorders, personality changes, and impaired reasoning
2. Dip (n.) ~ a thick sauce in which pieces of food are dunked before eating
3. Opt (v.) ~ make a choice from a range of possibilities
4. Bold (adj.) ~ (of a person, action, or idea) showing an ability to take risks confident and courageous
QUESTIONS FOR DISCUSSION:
1. Why is it important to keep our mind healthy especially when we grow older?
2. What do you do to keep your mind healthy and sharp?
3. Do you think that the usual Korean diet is good for the brain? Which Korean traditional food do you think are the best?
