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Food for Thought: A Brain Healthy Diet

Published: Friday, May 1, 2009

The saying “you are what you eat” holds true with brain health. A healthy diet is needed to have a healthy brain. Antioxidant and anti-inflammatory rich foods are linked to preventing brain diseases such as stroke, Alzheimer’s disease and Parkinson’s disease.

Antioxidants protect the body from cell damage. Antioxidant substances include beta-carotene, vitamin A, vitamin E and others. Antioxidant can be found in many foods, including produce, nuts and grains. Colorful produce such as blueberries, spinach and sweet potatoes are great sources of antioxidants. Try this simple sweet potato recipe.

Anti-inflammatory foods secure the body against inflammation. These foods are high in omega-3 fats such as salmon, tuna, walnuts and flaxseed. Try this Superfood Smoothie recipe.

Herbs and spices such as turmeric, oregano, basil, rosemary, ginger, mint and cinnamon also have brain-boosting nutrients.

Maintaining a healthy weight through proper nutrition and exercise reduces risk of brain diseases, too.

What does a brain healthy diet include?

• colorful fruits and vegetables
• whole grains and dried beans 
• lean meats and low-fat dairy 
• two servings of fatty fish per week 
• healthy fats like olive oil, nuts, and seeds
• fewer processed foods 
• herbs and spices

 

Follow these suggestions and help keep your brain healthy!

Healthy cooking classes and grocery store tours are available.

View healthy recipes.

For more information on brain health, visit Brain and Spine Institute.

Brain Healthy Food Checklist
Vegetables	Fruits	Fish
Kale	Blueberries	Salmon
Spinach	Blackberries	Sardines
Brussel Sprouts	Cranberries	Bluefish
Alfalfa Sprouts	Strawberries	Herring
Broccoli	Raspberries	Mackerel
Beets	Plums	Tuna
	Oranges
	Red Grapes
	Cherries