THE TASTY SURPRISES IN A NEURO-NUTRITIOUS DIET
WINE... COFFEE... STEAK...
A MEDITERRANEAN-style diet – based largely on vegetables, fruits, nuts, beans, cereal grains, olive oil and fish – is consistently shown in studies to protect both the brain and heart. So what else is good to eat, alongside the six foods? You might be surprised by just what’s recommended...
Red wine – and champagne
Made from the flavonoid-rich black grape, red wine is believed to stave off age-related memory loss when drunk in moderation (overindulging does the opposite).
A recent review of more than 2,000 middle-aged people found that those who drank oneand-a-half glasses of red wine stayed sharpest. Or, if you prefer something more exotic, sip champagne. Diet and brain function expert Professor Jeremy Spencer, of Reading University, advocates two to three glasses a week to fight cognitive decline.
A variety of veg
Although fruit is the richest source of flavonoids, vegetables contain them too. The best sources are onions, broccoli, kale, celery, leeks, peppers and tomatoes plus purple vegetables, such as aubergines, that are rich in potent anthocyanins. Add avocados, full of the healthy fats also found in olive oil.
Pasture-fed meat
Meat from grazing cattle and sheep contains less saturated fat and more omega-3s than animals raised on commercial feed. Experts say that a portion of red meat, which can include steak, once a week is beneficial. More than this, though, should be avoided as the high iron content is linked to a risk of bowel cancer.
Coffee and tea
Coffee not only makes us more alert, it is also linked to a reduced risk of depression, stroke, Alzheimer’s and Parkinson’s, says Prof Spencer. Tea, especially green tea, contains flavonoids that improve attention and short-term memory and may also help ward off dementia.
Wholegrains
These provide a steady supply of glucose to the brain without the sugar rush and crashing lows that high GI (glycaemic index) foods like refined carbs can cause. Wholegrains also contain brain-friendly nutrients such as omega-3s and polyphenols, says dietician Sarah Baker, senior lecturer at Leeds Beckett University, who runs website thedietroom.com.