Top 12 Brain-Boosting Foods

Your brain pretty much controls everything that
happens in your body. Information is constantly
being passed along the nerves in your spinal
cord to your brain. Nerve impulses carry valuable
information that you use in countless ways every
minute of your life. Your brain is the only organ that
can make decisions about actions. It can base these
actions on past decisions, present circumstances, or
future events.
The cerebrum is the largest part of your brain
and controls a lot of your physical and mental
activities. Thinking and learning take place in the
cerebrum. You can also store a lot of information
in your cerebrum. Being able to recall information
helps us to learn and tells us who we are. There
are two different types of memory. There’s motorskill
memory, which helps you to remember how to
perform things such as walking. And then there is
factual memory, which is being able to remember
specific bits of information.
As we age, we can lose some of our ability to
learn and to remember things. Our short-term
memory may be affected. This is the type of memory
you store for only a few minutes. When you need
to remember information for longer periods, you
are using your long-term memory. You can store
information about all kinds of things in your longterm
memory that can stay with you your entire
lifetime. Keeping cognitive abilities and memory
strong is very important for living a healthy and
long life.
Fortunately, even though the brain is an
amazingly complex and sophisticated part of you,
it is still just an organ. You can keep your brain
healthy, just like you can your heart or your liver,
by eating foods that nourish it. Brain-boosting foods
can have a real and lasting impact when it comes to
keeping thinking skills sharp and memory intact.
This report contains 12 of the top brain-boosting
foods. Not only could they help offset the natural
processes of aging, but these foods could also
protect you from illnesses like dementia, Alzheimer’s
disease, and depression. Stocking your pantry with
these foods could help you get rid of the cobwebs
and sharpen your mind. And what better way to do
this than by eating some delicious foods?
Brain Food No. 1: Berries
Believe it or not, those tasty berries found in the jam
you spread on your toasted bagel in the morning
are full of brain-boosting nutrients. But to get the
full effect of these nutrients, it’s time to start eating
berries in their natural state—fresh, right from the
supermarket produce section.
Blueberries
Blueberries can give a range of tastes from sweet, to
tart, to tangy. They grow on a species of heath plant
and are closely related to their cousins, the bilberry
and cranberry. Blueberry season runs from May to
October, peaking in July—so be sure to look for
them at your local grocery store all summer long.
These little berries are full of antioxidants that pack
a wallop when it comes to protecting the brain.
Special nutrients in blueberries increase the
production of brain cells in the hippocampus. These
nutrients may help reverse age-related problems in
the area of brain function. Blueberries’ antioxidant
power could reduce the stress of oxidation in the
brain—which makes them strong allies in the fight
against Alzheimer’s. Studies done on rats have shown
that blueberries improve the learning and motor
skills in aging rats, making them mentally equivalent
to much younger rats. Blueberries contain a kind
of flavonoid called “anthocyanin.” Anthocyanin is
known to work in critical areas of the brain. A 2005
study found that blueberries could reverse agerelated
declines in neuronal signal transduction as
well as cognitive and motor deficits. And short-term
Top 12 Brain-1 Boosting Foods
Top 12 Brain-Boosting Foods is published by Doctors Health Press, a division of Lombardi Publishing Corporation, 60 State Street, Suite 700,
Boston, MA 02109-1894 or P.O. Box 428, Kleinburg, ON L0J 1C0. Contents Copyright 2011 by Lombardi Publishing Corporation. No part
of this report may be reproduced, in whole or in part, in any means or media without written permission of the copyright holder. All rights
reserved. Top 12 Brain-Boosting Foods is presented for information purposes only, and should not be construed as medical advice or instruction.
On any matter relating to your health or well-being, please check with an appropriate health professional. The opinions herein are exactly
that, they are opinions of the author. 1209
blueberry supplementation was found to increase
hippocampal plasticity.1
Strawberries
Strawberries are delicious, no two ways about it.
How lucky is it, then, that they are also extremely
nutritious? They are high in vitamin C and contain
a large amount of fruit sugar for quick energy. You
can add strawberries to just about any dessert: ice
cream, yogurt, muffins, pies, smoothies, shakes
and, of course, the crème de la crème of desserts:
strawberry shortcake.
Not only are strawberries a versatile and tasty
fruit, but they could also help with brain function.
Strawberries contain anthocyanins, too, as
well as another brain-boosting nutrient called
“quercetin.” Evidence shows that strawberries
control inflammation in the brain and maintain
memory. One study found that strawberries played
a role in helping to reverse age-related degeneration
of the brain.2
Strawberry season is at its peak in April, May
and June. Look for berries that are fresh, clean and
bright in appearance. They should be a solid red
color and have the green tops attached (if these tops
are gone, the berries may be over-ripe). One helpful
hint about strawberries; many people get hives from
these delicious berries, which is a shame. If you have
a mild allergy to strawberries, try this: run hot water
over them, and then immediately follow this with
cold water. It is believed that the fuzz on strawberries
causes hives. This hot and cold rinse should remove
the fuzz.
Black Currants
Black currants are high in vitamin C and in gammalineolic
acid. Gama-lineolic acid is a rare fatty acid
that is difficult to find in foods—but a bowl of black
currants can give you a healthy dose. The gammalineolic
acid is found in the seeds. Concentrated black
currant is an effective monamine oxidase inhibitor.
Don’t worry about the name—the important thing to
know is that concentrated black currant could act as
a natural anti-depressant.
Researchers have found that these berries could
protect brain cells against stress—specifically, the
kind that causes Alzheimer’s. Black currants may be
able to prevent or delay the onset of this devastating
disease.
Black currants are a little difficult to find in the
U.S. They have an interesting history of cultivation
in Britain, though. During World War II, most fruits
rich in vitamin C, like oranges, were difficult to
come by in the United Kingdom. But since black
currants were high in vitamin C and the British
climate suited their cultivation, the government
encouraged the planting of black currant bushes.
Soon the crop increased, and the government had
almost the entire harvest of black currants made into
cordial, which was given away free to the nation’s
children. If you can’t find black currants in the
produce section of your grocery store, then look for
black currant juice.
Boysenberries
Not many people include boysenberries in their
weekly diets. Like black currants, boysenberries are
not readily available. But they are also excellent
sources of anthocyanins and polyphenolics. Scientists
and nutritionists have found that the darker the
berry, the more potent these compounds tend to be.
Polyphenols have been found in studies to protect
the aging brain from damage.3
Brain Food No. 2: Fatty Fish
What’s so special about fatty fish? And why is it the
one time when you will actually hear nutritionists
say “the fattier the better?” A recent study proved
that older adults who ate fatty fish could slow their
cognitive decline by 10% per year.4 This means that,
if you eat one serving of fatty fish per week over a
10-year period, you could slow your mental decline
by 100% of what it might have been had you not
consumed any fish. Fatty fish contains DHA, an
omega-3 fatty acid that plays a critical role in your
brain’s function. More studies are now being done
to link fish with a reduced risk of dementia, memory
loss, and stroke.
One of the reasons fish oil plays such a big role
in brain health and in the health of other organs
like your heart is that many of the vitamins you
need require fat to break them down. Vitamins A,
Top 12 Brain-Boosting Foods 2
E, D and K are all fat-soluble—so if you don’t have
healthy fat in your diet, very little vitamin A, E, D or
K can get absorbed into your system!
Believe the studies; if you eat fish regularly, your
brain could function as if you were much younger
than your actual age. Some of the best sources
of fatty fish are salmon, sardines, albacore tuna,
halibut, trout, herring, cod, and whitefish. Keep in
mind that eating fish fried in batter with a serving of
fries is not really the way to go here. Buy fish fresh if
you can and grill it at home. Most fish cook quickly
and can easily be made into a tasty meal by adding
some lemon, herbs, and a dash of pepper.
Brain Food No. 3: Green Tea
Green tea is made from unfermented leaves and
reportedly contains the highest concentration of
polyphenols of all the tea varieties. Green tea is
full of these antioxidants—particularly one called
EGCG. EGCG (the name is too long to try to
pronounce) protects the brain. It lowers the amount
of protein that builds up as plaque. This plaque has
been linked to the type of memory loss and nerve
damage common amongst Alzheimer’s patients.
Green tea is said to be the world’s healthiest beverage
(if water is discounted, of course!). Two cups a day
will give your brain a boost, enhancing your memory
and your ability to concentrate. Green tea can also
improve your mood. In one Japanese study, green
tea consumption was analyzed in 1,003 participants
who were 70 years of age or older. It was found that
those with the highest consumption of green tea had
the lowest prevalence of cognitive impairment.5
Before you reach for a box of green tea bags at
the grocery store, here’s a primer on what to look
for and the different products you can consider
buying. Most green teas available at the grocery
store are either Chinese or Japanese varieties.
Common Chinese varieties include the most famous
Chinese green tea, Longjing (which means “dragon
well”), and Gunpowder green tea. Japanese varieties
include Matcha, a high-quality powdered green tea
used in tea ceremonies, Bancha, and Kukicha—a
roasted version of Bancha. Try buying Bancha green
tea, as it is one of the best all-purpose teas on the
market today when it comes to healthy benefits.
Bancha tea will not stimulate, medicate or sedate
you in any way. It is very mild and has a subtle,
pleasing taste.
Brain Food No. 4: Dark Chocolate
Dark chocolate is another antioxidant-rich food,
believe it or not. It doesn’t get any better than
this! Eat dark chocolate and you could protect
your brain as you age. Dark chocolate could
help prevent oxidation in the brain, which is the
precursor to many neurological diseases. It could
also reduce inflammation. Both of these conditions
are implicated in the aging process of the brain.
Dark chocolate contains a special kind of flavonoid
called “procyanidin.” This flavonoid counteracts
the damage caused by inflammation and oxidation.
Procyanidins also boost the circulation of blood to
the brain, and along with this blood come oxygen
and nutrients for optimum health.
A study sponsored by the U.S. Department of
Agriculture looked at 12 people aged 25 to 35.
They ate 100 g of dark chocolate, 100 g of dark
chocolate along with a glass of milk, or 200 g of milk
chocolate. Just 60 minutes later, those who ate dark
chocolate alone had the most antioxidants in their
system, including “epicatechin”—a polyphenol that
improves blood flow.6
So remember: when you buy chocolate, go
for the dark stuff. A really good dark chocolate
shouldn’t be too hard to find. Most grocery stores
have a large collection of chocolate bars available for
purchase. How can you tell how dark a chocolate bar
actually is? Look for the percentage of cacao listed
on the wrapper; the higher the number, the darker
the chocolate.
Brain Food No. 5: Grape Juice
Did you know that drinking grape juice could help
prevent the decline of short-term memory? It’s true!
But that’s not all. Grape juice could also help keep
your neuromotor skills alive and kicking. Grape juice
is full of nutrients, including valuable antioxidants
that could reverse the sensitivity of certain receptors
in the brain and, in so doing, enhance its overall
cognitive function.
Top 12 Brain-3 Boosting Foods
Grape juice also has an uncanny ability to
increase the production of dopamine in the brain.
Dopamine functions as a neurotransmitter. And
that’s not all—grapes contain another important
chemical called “resveratrol.” You might have heard
of resveratrol. It is the ingredient found in red wine
that is being touted for its health benefits in all sorts
of medical journals. Well, resveratrol comes from
grapes and, as far as your brain is concerned, it
could help reduce the level of plaque that builds up
within the brain. This plaque can be responsible for
disrupting memory and bringing on Alzheimer’s.7
Is one type of grape healthier than another? Red
grapes are high in resveratrol, so if you’re going to
buy only one bunch, go for these rather than the
green ones. You might also want to consider buying
organic red grapes, as grapes are a fruit that can
retain a lot of pesticide residues. These residues can
be harmful to your health, and if you can avoid them
by buying organic, go for it.
Brain Food No. 6: Apples
An apple a day could help keep Alzheimer’s
away. Well, that’s not exactly how the saying goes;
nonetheless there is some truth in it. A study
has been done showing that apples could have
dementia-fighting qualities. The study looked at
fruits as a source of vitamin C, a known factor in
the reduction of Alzheimer’s.8 The researchers also
noted that these same fruits are a valuable source of
quercetin. Quercetin is a flavonoid, and flavonoids
are powerful antioxidants. Other studies have linked
the concentrated juice of apples to a reduction in
cell death and oxidative damage in the brain.
The old proverb goes, “An apple a day keeps
the doctor away.” Apples have been shown to have
many health benefits when it comes to keeping
you and your organs healthy. Research suggests
that apples may reduce the risk of colon cancer,
prostate cancer, and lung cancer. That alone is an
amazing accomplishment for one single fruit. But
apples also contain a group of chemicals that could
protect the brain from neurodegenerative diseases
like Alzheimer’s and Parkinson’s. In a study done
at Cornell University, Dr. Chang Y. Lee found that
apple phenolics—the kind of antioxidants found
in fresh apples—could protect nerve cells from
damage. They do this by preventing neurotoxicity
caused by oxidative stress. Red delicious apples from
New York State were used in the study. According
to Dr. Lee, although all apples are high in critical
phytonutrients, the amount of phenolic compounds
in the apple flesh varies from year to year, and from
growing region to growing region.9
There are many varieties of apples to choose
from. Granny Smith, Royal Gala, Fuji, Spartan,
Braeburn, MacIntosh, and even a variety called Pink
Ladies are just a few examples. You can buy apples
all year round, they are inexpensive, and make a
healthy, easy-to-pack snack. Apples can be used in
all sorts of healthy dessert recipes. You can set aside
an hour to make your own apple pie—it can be a
relaxing and comforting thing to do. Make your
own whole grain pie crust and fill with apple slices.
Avoid using a lot of sugar—apples are quite sweet
on their own—but don’t forget the cinnamon! While
the pie cooks, you can enjoy the delicious smell that
will fill your kitchen. And when it is done, invite a
friend over to share a piece. What a great way to get
a brain-boosting treat!
One final note: buy organic apples if you can.
The skins of regularly grown apples may contain
traces of chemicals from pesticides and fungicides.
If you can’t buy organic, wash the skins with a mild
fruit soap. Don’t peel and eat! The skin contains a
lot of the apple’s beneficial nutrients.
Brain Food No. 7: Leafy Greens
You know they’re good for you. But did you know that
leafy greens could strengthen your memory? That’s
because they are high in iron. And iron deficiency
has been linked to lagging memory. Without iron,
you can’t produce enough blood cells, so less oxygen
gets to your brain to feed those important cells.
Researchers have found that spinach, in particular,
helps protect the brain from oxidative stress and
could counteract age-related cognitive decline.10
Besides spinach, leafy greens include a wide
variety of vegetable greens (there’s more than just
lettuce out there), which includes mustard greens,
turnip greens, collard greens, bok choy, romaine
Top 12 Brain-Boosting Foods 4
lettuce, arugula, kale, Swiss chard, and dandelion
greens.
Put some of these greens in your pasta or rice
dishes. Or, better yet, make a delicious salad dressed
with olive oil, herbs, and balsamic vinegar. Your
brain and your body will thank you.
Brain Food No. 8: Avocados
You might know that avocados are an excellent
source of healthy fat. And this healthy
monounsaturated fat increases blood flow to
the brain. That means more oxygen and more
nutrients getting to those parts of your brain
that help you to think and to remember details.
Avocados could also help lower blood pressure,
a condition that can put you at risk for cognitive
decline.
The avocado contains 14 minerals. Of special
importance are copper and iron. Both minerals
aid in blood regeneration and help prevent
anemia. Avocado oil is used universally for its antibacterial,
anti-wrinkle and healing properties.
Avocado oil is rich in vitamins A, B1, and B2
and essential fatty acids. Avocado fruit contains
natural antioxidants that protect the body from
stress and age-related damage. For some reason,
avocados often drop off our grocery radar. Many
people never eat avocados, which is a shame
because they’re tasty and healthy, too. We often
get cravings for fat because our Western diet has
all but removed fats from our meals. This is totally
unnecessary. The body absolutely needs fats to
stay healthy. Unfortunately, restricting fats from
the diet usually causes us to reach for unhealthy
sources, like potato chips and French fries, where
we don’t get the nutrients we need. Avocados are
a perfect solution when these cravings hit. You’ll
give your body the fat it needs and a whole bunch
of nutrients, too.
Eat avocados plain, right out of the skin, or
add them to sandwiches, salads or dips. Many
cultures make delicious drinks with avocado.
You can also use avocados to make wonderful
homemade bread, which tastes even better when
toasted.
Brain Food No. 9: Curry
Spice up your life and add some curry to your
meals. It could boost your brain’s thinking power,
too! An essential ingredient in curry is turmeric,
which is a herb that could protect your mind from
diseases that ravage the memory. Curry, of course,
is a classic ingredient in Indian cuisine. And guess
what? Population studies done in India have found
that neurological problems are low in this country.
Researchers believe that eating curry every day,
specifically turmeric, may halt the production of
a certain protein in the body that is linked to the
destruction of nerve cells. And it pushes the level
of antioxidants in your body through the roof. How
does it manage this? Well, it seems that turmeric
helps to activate a system in the brain tissue that
then causes a potent antioxidant called “bilirubin”
to be released, which protects the brain almost like
a shield.
Another important ingredient in curry is
curcumin. Curcumin is part of turmeric, and has
been proven to have antitumor, antioxidant and
anti-inflammatory properties. In one animal study
done by the Department of Physiological Science
at the University of California, curcumin helped
rats with traumatic brain injuries. One group of
rats was fed a high-fat diet. The other group was
given curcumin supplements. It was found that
the curcumin helped to dramatically reduce the
damage caused by oxidation. And it counteracted
the cognitive impairment caused by the traumatic
injury.11
There are many different ways to add curry
to meals. Many curry pastes and powders can be
bought at the supermarket. Curry is an excellent
addition to any vegetarian entrée, as well as any
meat dish. Curries can be mixed with secondary
ingredients like yogurt to give them added flavor.
Entire cookbooks have been devoted to the art of
cooking with curry, so find a few favorite recipes and
spice up your dishes with these healthy ingredients.
Brain Food No. 10: Coffee
Believe it or not, coffee could be a healthy way
to boost your brain power as you age. And I’m
Top 12 Brain-5 Boosting Foods
talking about the good stuff—caffeinated coffee. A
study done a few years ago found that older adults
who tended to drink one cup of caffeinated coffee
before they took a memory test performed better
than those who drank decaf coffee. Researchers
concluded that older people had better memories
in the morning, regardless of coffee consumption
(remember that the next time you have to perform
a task that requires a lot of thinking, such as
writing your memoirs—try to do it first thing in the
morning!). But, as the day went on, if they didn’t
drink any coffee, their memories faded. It seems
a cup or two helped them to avoid this decline.
Another study suggested that short-term memory
improvement was more pronounced in women in
the evening after caffeine consumption.12 So take
your pick—a cup of coffee at breakfast or at dinner
could help keep your mind sharp. Just remember;
drinking coffee in the evening can disrupt your
sleep.
In another study, coffee drinking was studied in
a group of 676 healthy elderly men from Finland,
Italy, and the Netherlands. The study spanned
a 10-year period. The researchers discovered
that the more coffee a participant drank, the less
cognitive decline occurred. Those who drank three
cups of coffee a day showed 4.3 times less cognitive
decline than those who consumed no coffee.13
What’s in coffee that could help the brain?
Powerful antioxidants found in coffee beans.
Coffee could be a potent healer even when
working in tandem with other vices. Researchers
have found that people who smoke and are heavy
drinkers have less heart disease and liver damage
when they regularly consume large amounts of
coffee compared to those who don’t. There’s
also some evidence that coffee may help manage
asthma and even control attacks when medication
is unavailable. It could also stop a headache and
even prevent cavities! So drink in moderation and
try to avoid adding lots of cream and sugar to your
coffee.
Brain Food No. 11: Olive Oil
Use olive oil liberally in your cooking. It’s
high in monounsaturated fats. And this means
that you are getting the healthiest fat for
keeping your cognitive abilities strong. In
Italy, researchers gave short tests designed to
measure a person’s mental state, and found
that older adults who had higher intakes of
these fats had better scores. In another study,
researchers at the Department of Neurobiology,
University Hospital, Stockholm, gave patients
with Alzheimer’s disease omega-3 fatty acid
supplements. It was found that the omega-3
fatty acids had a beneficial effect on the mental
health of these individuals.14
You can find these fats within olive oil,
canola oil, peanut oil, and sunflower oil, to
name a few. Olive oil, however, is a great choice,
because it keeps its nutrients even when heated,
and it has a versatile flavor that goes well with
many different types of dishes. Use olive oil on
salads, or use as a spread on bread instead of
butter or margarine. It tastes great on toast—so
give it a try!
Brain Food No. 12: Barley
Many people will go to the trouble to make
and eat their oatmeal in the morning. Which
is great, but what about barley? Most people
only eat a little barley when it is thrown into a
beef soup. That’s too bad, because barley could
actually help your brain cells communicate with
each other more effectively. Barley, when eaten,
releases glucose into your system, which helps it
to produce a chemical called “acetylcholine.” It
is this chemical that helps with the functioning
of your brain. In a Canadian study, people aged
60 to 82 improved their memory by 37% by
eating lots of barley.15
Half of the world’s barley production is used
in animal feed. A large part of the remaining
crop is used for malting in the creation of beer
and whiskey. But don’t let that stop you from
using barley as a wholesome grain in your
favorite recipes. When you buy barley, be aware
that the kernels are polished or pearled to
remove the inedible hull part of the grain. Pearl
barley is barley in which the kernels have been
polished, making the grains smaller. Pot barley
contains larger kernels. Pearl barley is good for
Top 12 Brain-Boosting Foods 6
Top 12 Brain-7 Boosting Foods
salads and puddings, and cooks a little faster
than pot barley. Pot barley is a great comfort
food and can fill you up, even when the weather
outside is frigid.
Barley is unique in that it is a grain that
contains both soluble and insoluble fiber. In
comparison, wheat flour is very low in soluble
fiber. Try using barley flour when baking. And
don’t forget you can buy barley flakes at the
grocery store and cook up a warm bowlful for
breakfast—add some dates and your favorite
fruit and you’ve found a great way to start the
day. One other thing to note about barley: if
you have a wheat allergy, try this grain instead.
Barley has much lower gluten content than
wheat. Many people who cannot tolerate wheat
can eat barley.
Sources
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aged rats,” Brain Res. June 2, 2000; 866(1-2): 211-7.
3. Lau, et al., “The beneficial effects of fruit polyphenols on brain aging,” Neurobiology of Aging 2005;
26(1): 128-132.
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peptides,” J. Biol. Chem. Nov. 11, 2005; 280(45): 37,377-82.
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2003; 61(2): 69-73.
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10. Bickford, P.C., et al., “Antioxidant-rich diets improve cerebellar physiology and motor learning in
aged rats,” Brain Res. June 2, 2000; 866(1-2): 211-7.
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stress, synaptic plasticity, and cognition,” Exp. Neurol. Feb. 2006; 197(2): 309-17.
12. Arushanian, E.B., et al., “Factors affecting the ability of caffeine to improve the short-term memory
in man,” Eksp. Klin. Farmakol. Jan.-Feb. 2003; 66(1):17-9.
13. VanGelder, V.M., et al., “Coffee consumption is inversely associated with cognitive decline in
elderly European men: the FINE Study,” Eur. J. Clin. Nutr. Feb. 2007; 61(2): 226-32.
14. Freund-Levy, Y., et al., “Omega-3 fatty acid treatment in 174 patients with mild to moderate
Alzheimer disease: OmegAD study: a randomized double-blind trial,” Arch. Neurol. Oct. 2006;
63(10): 1,402-8.
15. Kaplan, R.J., et al., “Cognitive performance is associated with glucose regulation in healthy elderly
persons and can be enhanced with glucose and dietary carbohydrates,” Am. J. Clin. Nutr. Sept.
2000; 72(3): 825-36.