By Staff Reports
(DGIwire)– What do berries, avocados, nuts, seeds and deep water fish like salmon have in common? They are all natural foods delivered by Mother Nature and have been shown to be very healthy foods for our brains.
Strong scientific evidence exists that eating blueberries, blackberries, strawberries and other berry fruits has beneficial effects on the brain and may help prevent age-related memory loss and other changes according to scientists reporting in ACS Journal of Agricultural and Food Chemistry.
Their research shows that eating berries can benefit the aging brain. Berries contain high levels of antioxidants and phyto-compounds that protect cells from damage. Berries seem to change the way neurons in the brain communicate which can prevent inflammation in the brain that contributes to neuron damage which improves motor control and cognition.
Avocados have benefits like berries in promoting brain health. They are a fruit containing monounsaturated fatty acids which contribute to healthy blood flow. Healthy blood flow is a requirement for a healthy brain. Hypertension has been identified as a risk factor for decline in cognitive abilities and avocados have been shown to lower blood pressure.
Nuts and seeds are good sources of fats and vitamin E. Higher levels blood levels of vitamin E have been linked to less cognitive decline as we get older. An ounce a day of raw or dry roasted and unsalted macadamia, walnuts, hazelnuts, brazil nuts, almonds, pecans, sunflower seeds, sesame seeds, flax seed, chia seed or a tablespoon of nut butter is all that’s needed.
Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function. Wild fish is best and it is in plentiful supply. Omega-3 fats also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring. A 4-8 ounce serving, two to three times a week is recommended.
“By building your diet around a variety of vegetables, fruits and other fresh, natural foods you will experience many health benefits along with increased energy. An added bonus is improved body composition because these foods, especially fruits and vegetables, are nutrient dense which naturally limits how much you eat,” according to Dian Griesel, Ph.D. and Tom Griesel, co-authors of TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and leave Diet and Exercise Rules in the Dust (BSH 2011).