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