When it comes to protecting your brain, certain foods might be even more beneficial than you’d expect. Everyday eats like almonds, black beans and grape juice-staples you likely already have in your pantry-could help reduce the risk of dementia by delivering nutrients known to support long-term brain health. Here, our round-up of the best foods that may help stave off dementia and keep your memory sharp for years to come......READ THE FULL STORY>>.....READ THE FULL STORY>>
When it comes to the best brain foods that may help stave off dementia, studies show these are among the most effective. The best part? They’re tasty and easy to add to your daily diet, too!
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1. Almonds
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onds may be small, but they’re rich in vitamin E, a powerful antioxidant that acts as a protective shield for brain cells. “Vitamin E has been shown to defend brain cells from oxidative stress, which is linked to memory loss,” says Neal Barnard, MD, FACC, author of Power Foods Diet and Power Foods for the Brain. If almonds aren’t your favorite, no problem! Walnuts, hazelnuts and sunflower seeds also offer brain-protecting vitamin E.
To get the benefit: Aim for a small handful (about one ounce) of almonds daily, which provides roughly 5 mg of vitamin E, says Dr. Barnard, who’s also president of the Physicians Committee for Responsible Medicine. That’s almost a third of the daily intake recommended for optimal brain health. Try them as an afternoon snack or sprinkled on your morning oatmeal.
Spinach, kale, romaine lettuce…leafy greens are a staple in any good salad, and they’re packed with nutrients that bolster your brain function, too. “Leafy greens vegetables are a good source of two B vitamins-folate and B6-and they both help protect the brain,” explains Dr. Barnard. “The way they do it is by reducing a compound called homocysteine, which, in excess, can harm cognitive function.”
These nutrient-rich foods are also a key component of the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND diet), both associated with a reduced risk of developing dementia and other neurodegenerative diseases.
To get the benefit: Eat at least two servings of leafy greens daily. One cup raw or half a cup cooked is considered a serving. Even one serving per day provides a protective dose of these nutrients, Dr. Barnard adds.
3. Black beans
“Our grandparents knew that beans were a powerful food,” says Dr. Barnard, and modern research backs this up. “Beans are very rich in B vitamins, and they complement the green leafy vegetables.” Black beans in particular support memory and should be part of a healthy diet, he says.
To get the benefit: A half-cup of black beans provides a hearty dose of folate along with fiber for lasting energy. Try tossing them into soups and salads, or pair them with salsa for a healthy snack.
for no sugar added juice whenever possible, or snack on whole grapes (concord and purple grapes have the most antioxidants) and blueberries instead to get the brain-protective benefit.
4. Grape juice
Grape juice and blueberry juice are packed with anthocyanins, antioxidants that give these fruits their deep purple and blue colors. Anthocyanins are known for their role in supporting memory and cognitive health by reducing inflammation and oxidative stress. “You don’t need to buy expensive, organic brands to get the benefits,” Dr. Barnard says. “Even regular grape juice, like Welch’s, is rich in anthocyanins.”
Just be sure to opt for no sugar added juice whenever possible, or snack on whole grapes (concord and purple grapes have the most antioxidants) and blueberries instead to get the brain-protective benefit.
To get the benefit: Sip one to two cups of grape or blueberry juice daily for a consistent dose of anthocyanins. Or enjoy ½ cup of grapes daily or 1 cup of blueberries.
