Nutrition for a Better Mind?

When many people think about weight loss, they often think about the types of foods that they should avoid.  Foods like donuts, pies, cookies, white bread, chocolate, etc.  But it is National Nutrition Month®, and I would like to offer a positive twist to the typical weight loss diet.  Instead of focusing on the foods that you should avoid, let’s consider the types of colorful and flavorful foods you should be eating not only to slim your waistline, but to also protect your brain’s cognitive skills.

There are many new research papers talking about the cutting edge pharmaceutical treatments that can protect against dementia and Alzheimer’s. However, prevention may be as simple as what you eat.   There is an increasing body of research that focuses on healthy diets and their possibility to delay or even prevent cognitive decline.

When you include heart healthy fats such as omega 3s you may be able to give protection to your mind.  The same is true with an increased intake of flavonoids, such as those found in berries.

The gold standard diet that shows the greatest promise in preventing cognitive issues later in life is the Mediterranean diet. What makes this diet so special?  It is typically high in whole grains, fruits, veggies, legumes, nuts, seeds, and fatty fish.  When eating this diet 15% of calories come from protein with 30-35% from healthy mono- and unsaturated fatty acids.  The remainder of calories come from whole grains.   Quinoa, berries, salmon, walnuts, sunflower seeds, dark cocoa and tea are foods that many consider “brain foods”.  These foods are often the cornerstone of the Mediterranean diet.  Why are they considered brain food?  It is due to their nutrient make-up that includes powerful antioxidants and omega-3s.   How do antioxidants and omega 3s protect the brain?  They help to prevent inflammation, which is the underlying cause of deterioration within the body and brain.

So today, I challenge you to make the most of the foods you consume.  Eat your colors of the rainbow and make your food work for you.  Be sure to include the brain foods in your diet too. Their powerful antioxidants and/or omega 3s will help your body fight against oxidative stress, thereby protecting your brain and allowing you to maintain your cognitive abilities for a longer period of time.  Not to mention, they also can help slim down your waistline too!