SARA LOPINSKI: Wouldn't you like your brain to be the healthiest it can be to improve brain function, memory and concentration? All it takes is the addition of these ten "smart" foods and beverages to your daily meal plan.
1. Berries: We are talking about strawberries, blueberries and blackberries. Berries help protect the brain from stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies have shown improved memory with the extracts of blueberries and strawberries, but it is still good to eat the whole berries for a better nutrition package. In addition, berries have high levels of antioxidants, especially vitamin C, which may help prevent cancer.
2. Fatty fish: This isn't fried fish, but salmon, tuna and sardines, which contain omega-3 fats essential for brain growth and function. Recent research has shown that people who get more of these fats in their diet have sharper minds and do better at mental skill testing. Aim for two servings of fish preferably the fatty kind each week.
3. Whole grains: Every organ in your body depends on blood flow, especially the brain and heart. Eating whole grains can reduce your risk of heart disease and lower your bad cholesterol. In turn, this reduces your risk of plague build-up and enhances blood flow to those all-important brain cells. Whole grains also contribute fiber and B-vitamins, which nourish a healthy nervous system. Look for whole grain listed as the first ingredient on food labels.
4. Dark chocolate: This type of chocolate provides antioxidants, which are associated with less cognitive (knowledge) decline as you age. Dark chocolate also contains natural stimulants like caffeine, which can enhance your concentration. But limit yourself to a one-ounce portion daily as in six Hershey Dark Chocolate Kisses.
5. Peanut butter: Peanuts and peanut butter provide vitamin E, an antioxidant that protects the nervous system membranes. They also contain thiamin, which helps the brain and nervous system use glucose for energy. But just like dark chocolate, limit yourself daily to 2 tablespoons of peanut butter or 1 oz. of peanuts - about 40 peanuts.
6. Eggs: We know eggs for their protein and iron content but egg yolks are also packed with choline, which helps in memory development. A heart healthy diet limits whole eggs to four weekly.
7. Dried beans: Dried beans are kidney, black, navy and so on, but not green beans. They offer protein and complex carbohydrates, and the good carbs plus many vitamins and minerals. When eaten at lunch, they can keep your energy and thinking level at a peak all afternoon.
8. Colorful vegetables: Veggies with vibrant, deep colors are the best sources of antioxidants that keep your brain cells strong and healthy. Choose tomatoes, sweet potatoes, pumpkin, carrots and spinach for a healthy dose of antioxidants.
9. Lean beef: Lean beef is one of the best-absorbed iron sources you can choose, and iron helps you stay energized. Beef also contains zinc, which helps with your memory. You don't need a 16-ounce T-bone steak; choose instead a lean quarter pound burger for a more heart healthy option.
10. Low fat milk and yogurt: Dairy foods are loaded with B-vitamins and protein, which we need for brain tissue growth. Milk and yogurt also provide protein and carbohydrates, the preferred energy source for the brain. We never out grow our need for dairy products.
So there you have the top ten brain foods. Go forth and consume and keep your brain cells at peak performance!
Sara Lopinski, MS, RD, LDN, is a registered dietitian with the Center for Living at Prairie Heart Institute.
Earlier column: Healthy eating doesn't have to be expensive
