Monday, March 26, 2012

Healthy Brain Foods

Learn which foods are best for your brain health.

To learn which foods are best for your brain health, Fernando Gomez-Pinilla, a UCLA professor of neurosurgery and physiological science, analyzed over 160 research studies concerning brain foods.

His conclusion focused on 3 ingredients of food that have the greatest impact on improving your brain health. They are
  1. Omega-3 fatty acids
  2. Folic Acid
  3. And curcumin
Omega-3 Fatty Acids

Research makes one thing crystal clear concerning brain health. "Omega-3 fatty acids are essential for normal brain function."

Diets deficient in omega-3 fatty acids are associated with an increase risk of developing
  1. Attention deficit disorder
  2. dyslexia
  3. dementia
  4. depression
  5. bipolar disorder
  6. and schizophrenia
Children are especially affected with diets deficient in omega-3 fatty acids. Studies in England and Australia showed that children with sufficient omega-3 fatty acids in their diet had higher test scores on
  1. Verbal intelligence
  2. Learning abilities
  3. and Memory ability
The type of omega-3 fatty acid that is essential for brain health and function is DHA or docosahexaenoic acid. This type of fat most come from our food, and is found mostly in cold water fish, such as salmon and sardines.

An interesting fact is that people who live on the Japanese island of Okinawa have the world's longest lifespans. They also have a very low mental disorder rate in their population. It probably is no coincidence that they also eat a lot of fish and stay physically active all their life.

Foods that are highest in omega-3 fatty acids are
  1. Flaxseed
  2. Wild Salmon
  3. Chia Seeds
  4. Sardines
  5. And Walnuts
Folic Acid

It has also been found that folate supplements are effective in preventing cognitive decline and dementia.

Foods highest in folate are
  1. Calf liver
  2. Lentils
  3. Pinto Beans
  4. Garbanzo beans
  5. Spinach
  6. Black Beans
  7. Navy beans
  8. Kidney beans
  9. Collard greens
  10. And Turnip greens
Curcumin - Turmeric Spice

Curcumin, which is found in the spice turmeric, is associated with reducing memory deficits in animal models of Alzheimer's Disease. Turmeric, by the way, is the spice that makes yellow mustard yellow.

In India, where there is a high curcumin consumption in their diet, there is a very low incidence of Alzheimer's Disease.

One way to increase your consumption of curcumin is Turmeric Tea.

The evidence is clear. For improved brain health and fitness, make sure that your diet has adequate amounts of omega-3 fatty acids (especially DHA), folic acid and curcumin. To give your brain an added boost in healthy habits,
  1. Stay away from foods high in saturated fats
  2. Get adequate amounts of sleep
  3. And stay physically and socially active


UCLA Newsroom: "Scientists learn how what you eat affects your brain - and those of your kids"
Linus Pauling Institute: Curcumin
Whole Foods: Folate
Self Nutrition Data: Foods Highest in Total Omega-3 Fatty Acids


  1. Nice informative article. Love this article. i think i haven't take omega 3 for very long time that's why my brain is not working perfectly. I must start taking all these beans and this and try to get involved in physical activity which i have stoped doing since many years back. i think after having breast cancer i make my self dumb now it is time to change my self once again.

  2. Oh, turmeric tea? Yeah, I also make one then I add honey for a better taste. Also, I add turmeric in most of my recipes to add spice.

  3. Hey,nic article :) Im new here guys,will u please visit and comment ? thank you.