TOP 10 BRAIN FOODS

The top 10 foods that will help keep your mind in good con­di­tion as you get older

Runner's World (UK) - - Front Page - BY LIZ AP­PLE­GATE

FOOD CAN IM­PROVE YOUR brain­power. A study from Rush Univer­sity in Chicago, US, found that adults who fol­lowed a heart-healthy diet re­duced their risk of de­vel­op­ing Alzheimer's dis­ease by up to 50 per cent com­pared with those who didn’t. The diet, a hy­brid of Mediter­ranean and DASH (Di­etary Ap­proaches to Stop Hy­per­ten­sion), is called MIND (Mediter­ranean-dash In­ter­ven­tion for Neu­rode­gen­er­a­tive De­lay) and was de­vel­oped by re­searchers who found that peo­ple fol­low­ing meal plans de­signed to curb heart dis­ease and type 2 di­a­betes also had lower rates of Alzheimer’s.

BEANS

In ad­di­tion to fu­elling long runs and keep­ing you reg­u­lar, th­ese com­plex carbs are high in an­tiox­i­dants to fight in­flam­ma­tion, keep­ing your grey mat­ter healthy.

HOW OF­TEN Ev­ery other day.

BERRIES

Berries may de­crease neu­ron loss and im­prove mem­ory per­for­mance.

HOW OF­TEN Twice a week (try them in a smoothie).

COLOUR­FUL VEG­GIES

Colours in­di­cate that a food is rich in an­tiox­i­dants, which can help pro­tect your neu­rons from agere­lated de­cay.

HOW OF­TEN Once a day.

GREENS

Leafy greens are rich in fo­late, which re­searchers have linked to slower rates of brain de­cline.

HOW OF­TEN A salad a day.

NUTS

Wal­nuts, al­monds, pecans, hazel­nuts and pis­ta­chios are rich in fi­bre, fat and vi­ta­min E (wal­nuts are the best for your mind).

HOW OF­TEN A daily hand­ful.

OLIVE OIL

Olive oil, which is high in healthy fat, pro­tects blood ves­sels through­out the body, in­clud­ing those in the brain.

HOW OF­TEN Daily.

POUL­TRY

Re­search sug­gests that the vi­ta­min B12 found in chicken and turkey may play a role in fight­ing agere­lated de­cay in the brain.

HOW OF­TEN 100g twice a week (avoid the skin).

RED WINE AND DARK RED JUICES

In mod­er­a­tion, red wine can help ward off brain de­cline, thanks to its an­tiox­i­dants. Unsweet­ened grape and pome­gran­ate juices can do the job, too.

HOW OF­TEN No more than a glass of wine a day.

OILY FISH

The omega-3 fats in oily fish such as salmon, tuna, mack­erel and an­chovies are es­sen­tial for the main­te­nance of good brain health.

HOW OF­TEN 100g at least once a week.

WHOLE­GRAINS

The B vi­ta­mins and vi­ta­min E in whole­grains such as whole­wheat, oats, wild rice and quinoa may help de­crease your risk of Alzheimer's by rid­ding the body of com­pounds linked to brain dam­age.

HOW OF­TEN Up to three serv­ings per day.

Good food is not just for your body: you brain needs nour­ish­ment, too.

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