Foods that boost brain function

If we are what we eat, which foods can make us smarter and reduce risk of dementia and Alzheimer's disease? Lena Beal, MS, a licensed and registered dietitian at Piedmont's Fuqua Heart Center, recommends foods that support brain function.

It's all about the omega-3s

Omega-3 fatty acids not only protect your ticker, they can also make you smarter. Omega-3s in flaxseed oil and DHA in fatty cold-water fish help protect synapses that support learning and memory. Since the body doesn't produce all the DHA we need for good health, look for it in your food.

"Omega-3s make the arteries in the brain healthier and have been shown to boost memory function," Beal says. "In one study, people who took omega-3 supplements made fewer mistakes on a memory test than those in the control group who didn't take the supplements."

You can get omega-3s from fish oil and supplements, but Beal recommends getting them through foods instead.

The best source of omega-3s is fatty fish (sardines, tuna, salmon, mackerel). It can also be found in walnuts, avocados, chia seeds and plant seed oils, like flax, grape seed and canola.

Escape to the Mediterranean ... diet

Is there anything the Mediterranean diet can't do? It's consistently ranked as one of the best meal plans for overall health. Studies have shown people who adhere to it are 60% less likely to develop Alzheimer's disease.

"The data is so strong for this diet," she says. "It consistently comes out on top for heart health, overall health, as well as better cognitive function, memory and alertness." 

The Mediterranean diet includes fish, healthy oils, fruit and legumes. These foods are rich in vitamins and minerals that help keep cognitive function sharp.

Stock up on the leafy greens

Go green! Leafy greens like spinach, kale, chard and collards may help slow age-related cognitive decline by up to 40%. They contain brain-friendly antioxidants like flavonoids and carotenoids that support brain health.

Antioxidants for better brain health

Other antioxidant-rich foods that keep your mental function in top shape include:

• Blueberries

• Tomatoes

• Onions

• Apples with skin on. Apples - particularly the skin - are a top source of quercetin, an antioxidant that protects brain cells from free radical attacks.

"You want to eat these foods in as close to their natural state as possible," Beal adds.

Embrace the carbs

A low-carbohydrate diet may slim your waistline in the short term, but it may not make you mentally sharper.

Whole grains are a great source of energy for the brain. Look for unrefined grains, like:

• Brown rice

• Barely

• Quinoa

• Whole wheat pasta or bread

Health benefits of caffeine

Good news, coffee and tea lovers! Studies have shown caffeine in coffee may reduce your risk of mental decline. In one study, people who drank three cups of coffee 65% were less likely to develop Alzheimer's disease and dementia.

As an added bonus, theanine in tea may help support attention and focus. Try unsweetened tea when you need to concentrate.

Curb your sweet tooth

Research from the University of California at Los Angeles will make you want to put down the cookies and cake. Frequent consumption of high fructose corn syrup (a form of sugar) slows brain function, learning and memory. The good news is you can combat the negative effects of sugar by eating foods rich in omega-3s.

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