Eating the right types of food can help boost brain power as well as stave off, delay or mitigate cognitive decline.
Optimal nutrition from an early age could help maximise “brain reserves”, which buffers the risk of dementia at old age, said nutritionist Maria Sharina Nogot from Singapore-based nutrition
consulting company MyKenzen.
In the book, Food for the Brain, MyKenzen nutritionists, and Japanese scientist and anti-ageing practitioner Professor Takuji Shirasawa discuss the brain-boosting merits of food.
Ms Lynette Goh, senior dietitian at National Healthcare Group (NHG) Polyclinics, also believes that diet plays a significant part: “Studies show that consuming too much saturated and trans fat has an adverse effect on our brain health,” she said.
While there are studies to show that certain nutrients may protect the brain, nutrition experts wouldn’t count on specific foods for brain power. Instead, they stressed the importance of variety in every meal.
“With the right eating habits, all these nutrients work in synergy for optimal brain health,” said Ms Nogot. Here are some examples of brain food that the experts recommend including in meals and snacks for a brainier you.
FATTEN THE BRAIN WITH FISH
It is well known that fatty fish is a rich source of two kinds of omega-3 fatty acids: Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). They are essential for brain and nerve functions, and maintaining healthy blood pressure and cholesterol levels, said nutritionist Ms Yuliana from MyKenzen.
Fatty fish is also a good source of Vitamin D. Ms Yuliana cited a recent Duke-NUS Medical School study that suggested that low levels of this vitamin may lead to cognitive impairment in elderly Chinese population.
To reap the brain-protective benefits of fish, Prof Shirasawa recommends sardine, mackerel, tuna and herring. Consume at least two servings a week (one serving is equal to a palm-sized cooked fish), advised Ms Nogot. For vegetarians and non-fans of seafood, try walnuts, flaxseeds and chia seeds instead.
SNACK ON NUTS AND SEEDS
Nuts and seeds are a great source of Vitamin E that have been shown to prevent cognitive decline. For a brain-boosting snack before a meeting, grab a handful of pumpkin seeds or walnuts instead of potato chips. Walnuts, which contain plantbased omega-3 and phytosterols (plant compounds that reduce cholesterol levels), may help boost your brain’s reasoning ability, said Prof Shirasawa.
Pumpkin seeds are one of the best sources of zinc, a mineral that is vital for enhancing memory and thinking skills, he said. They are also chockfull of nutrients, including magnesium, tryptophan and Vitamin B, everything needed to boost moods and manage stress.
SWEETEN WITH HONEY
A daily spoonful of honey may boost the short-term memory of postmenopausal women, according to a 2011 study published in Menopause: The Journal of The North American Menopause Society. In Food for the Brain, MyKenzen nutritionists suggested substituting regular refined sugar with honey or coconut sugar, which have better nutritional properties.
BRAIN REPAIR WITH CURRY SPICE
Commonly used in curries, turmeric contains a powerful antioxidant known as curcumin that can boost memory and stimulate the production of new brain cells, said Prof Shirasawa. A 2014 report in the journal Stem Cell Research and Therapy suggested that a compound found in the culinary spice may repair damaged brain cells in rats, thus providing hope for Alzheimer’s disease and stroke treatment.
According to Ms Goh, turmeric is not easily absorbed by the body. Mixing it with oil when cooking curry or black pepper has been suggested to increase its absorption, she said.
PILE ON THE VEGGIES AND FRUITS
According to Prof Shirasawa, blueberries contain flavonoids that improve communication between nerve cells in the brain, and boost verbal communication, reasoning and decision-making.
Cruciferous vegetables like broccoli contain several nutrients that help improve brain function, including Vitamins B, C and K. It also includes choline, a form of Vitamin B that protects against age-related memory loss. A Harvard Medical School study of more than 13,000 women found that those who ate the most broccoli lowered their brain age by one to two years.
DRINK UP
According to Ms Goh, some studies suggest that children who drink adequate water tend to do better in some aspects of cognition. On the other hand, dehydration can lead to a host of health issues, including lethargy, fatigue, dizziness, headaches and other disorders such as delirium.
A healthy adult needs about 30ml to 35ml of water for every kilogram of body weight, said Ms Goh. That means a 60kg adult should drink about 1.8L to 2.1L of water every day. Children
should aim for six to eight glasses of water daily, depending on their age, weight and activity levels.
