New York, NY – Our brains, although only taking up 2% of our bodies, consume a significant amount of energy to function properly. Approximately 20% of the calories we consume are utilized by our brains. This fact becomes evident when attempting to engage in mentally challenging tasks on an empty stomach. Maintaining a diet rich in brain foods is crucial for optimal brain function and may help prevent dementia and cognitive decline.
Alzheimer’s disease, the most prevalent form of dementia, currently affects nearly 6 million Americans, a number projected to increase to 14 million by 2060 due to our aging population. Cognitive decline, characterized by memory impairment, decreased decision-making abilities, and reduced learning capacity, is directly linked to the aging process. This decline results from aging neurons and the overall slowdown in brain functions, leading to worsening memory, attention, and cognitive processing.
Aside from the calories expended by the brain’s various functions, certain foods play a vital role in supporting brain activity. Fatty fish, for instance, is deemed the top food for brain health. Studies have demonstrated that regular consumption of seafood is associated with a reduced risk of Alzheimer’s and dementia. This connection is attributed to the omega-3 fatty acids, EPA, and DHA, abundant in fatty fish, which are essential for brain health.
In addition to fatty fish, foods like eggs, walnuts, and berries are known to support brain health. Choline, a micronutrient found in eggs, is recognized for its beneficial role in memory, thinking, and mood. Walnuts have been linked to improved cognitive function and memory, while berries, rich in antioxidants and polyphenols, provide protective effects against cardiovascular disease, cancer, and Alzheimer’s.
Prunes, high in potassium, vitamin B6, and copper, are beneficial for brain health due to their anti-inflammatory, antioxidant, and memory-enhancing properties. Citrus fruits, particularly a compound found in the peel of shikuwasa lime, have shown promise in protecting nerve cells and offering anti-inflammatory benefits, potentially aiding in Alzheimer’s treatment. Cocoa powder and dark chocolate, rich in flavanols, help combat inflammation and enhance blood flow to the brain. Extra virgin olive oil, a staple in the Mediterranean diet, is packed with polyphenols and vitamin E, offering brain-protective benefits.
To optimize brain health, incorporating essential habits such as focusing attention, organizing information, understanding concepts, and relating new knowledge to existing experiences, is crucial. Avoiding detrimental habits like neglecting bad practices, lack of attention, sedentarism, excessive television watching, and poor dietary choices can help prevent memory decline over time.
Furthermore, maintaining adequate levels of vitamin D and B12, essential for proper memory function, is recommended. While no specific supplements are endorsed for brain health, routine checks on vitamin D and B12 levels are advised, especially for individuals over 40. By prioritizing a diet rich in brain-boosting foods and adopting healthy lifestyle habits, individuals can take proactive steps to support brain health and prevent cognitive decline.