Cognitive function tends to slowly decline as we age, but overall should not dramatically change in healthy individuals. Although impaired cognitive function is a very real threat, with proper nutrition you can slow the process down dramatically. Kerri Groen, Director of Nursing and Wellness Services for Assisted Choice

1. Using Food to Optimize
your Cognitive Function
KERRI GROEN, DIRECTOR OF NURSING AND WELLNESS SERVICES
ASSISTED CHOICE

2. Why does cognition mean?
 Cognitive function, or cognition, refers to one’s
ability to process thoughts. It includes memory,
learning and processing information, speech,
and reading comprehension
 Cognitive function tends to slowly decline as we
age, but overall should not dramatically
change in healthy individuals

3. What is impaired cognitive function?
 Progressive loss of mental ability
 Difficulty learning new skills
 Impaired memory
 Inability or difficulty in speech
 Decrease in reaction time
 Loss of or decline in visual-spatial coordination
 Difficulty in problem solving

4. What causes cognitive decline?
 Aging (typically decline
begins around age 70)
 Hormonal imbalance
(Includes menopause)
 Illness
 Trauma
 Malnutrition (Includes
obesity)
 Hypoxia
 Hypertension

5. What can I do to
slow cognitive
decline?
EXERCISE
BRAIN GAMES
MUSIC
STRESS REDUCTION
DECREASE
ALCOHOL
CONSUMPTION
SOME SUPPLEMENTS
EAT THE PROPER
FOODS

6. The power of the berry
 Blueberries and strawberries,
which are high in flavonoids,
appear to reduce cognitive
decline in older adults
according to a new study.
The study results suggest that
cognitive aging could be
delayed by up to 2.5 years in
elderly who consume
greater amounts of the
flavonoid-rich berries.

7. Other fruit to try
 Elderberries
 Cranberries
 Cantaloupes
 Kiwi
 Oranges
 Grapes
 Pomegranates
 Plums
 Raspberries
 Bananas

8. An Apple a Day…
 Apples – Here’s a twist to the
apple adage to make it
more suitable for adults: an
apple a day keeps
dementia away. Apples,
which are rich in the
antioxidant quercetin, can
efficiently protect the brain
cells from free radical
damage on the outer lining
of neurons. Get the most out
of your apples by eating an
apple a day with its skin.

9. Why are these fruits so powerful?
 Flavonoids are compounds
found in plants that
generally have powerful
antioxidant and anti-
inflammatory properties.
Experts believe that stress
and inflammation contribute
to cognitive impairment and
that increasing consumption
of flavonoids could mitigate
the harmful effects
 Previous studies of the
positive effects of flavonoids,
particularly anthocyanidins,
are limited to animal models
or very small trials in older
persons, but have shown
greater consumption of
foods with these compounds
improve cognitive function.

10. Other anti-oxidant rich foods
 Vegetable juice
 Avocados
 Dark chocolate
 Green tea
 Beans (kidney, pinto, and black beans)
 Beets
 Apples
 Tomatoes
 Red and green peppers

11. The importance of Omega Fatty Acids
 Essential amino acids that are not produced by our
bodies
 Highly concentrated in our brains
 Help build healthy cells
 Help brain and nerve function
 Lower the risk of cardiovascular disease, Alzheimer’s
and diabetes
 Considered an anti-inflammatory

12. Sources of Omega 3
 Coldwater fish, such as
salmon, mackerel, and
sardines (2-3 servings a
week)
 Walnuts
 Flaxseed
 Leafy green vegetables
 Pumpkin seeds

13. Go Nuts!!
 As is the case with Prozac, walnuts' potential
antidepressant effect pertains to serotonin, the
important brain chemical that controls both your moods
and your appetite. Like Prozac and other selective
serotonin reuptake inhibitor drugs (SSRIs), walnuts may
influence the human brain's serotonin levels, according
to Professor James Duke's book "Anti-Aging
Prescriptions." That means that you may be able to
relieve the disorders commonly treated with
antidepressant drugs -- insomnia, depression,
overeating and other compulsive behavior -- without
the dangerous side effects.

14. Other nuts to try
 Almonds – Munching a handful of almonds (at least two ounces a day)
works great for the brain. Thanks to phenylalanine, L-carnitine, riboflavin,
and omega 3 fatty acids, which are all potent brain nutrients that help
maintain neurological function and fight memory loss. Researchers from
the University of Illinois in Chicago found that an almond diet greatly
improved memory in mice that are afflicted with an illness similar to
Alzheimer’s disease.
 Cashews – If you love snacking on cashews, you’re in for a treat. These
aren’t only tasty snacks, they’re also filled with magnesium, which helps
the brain by opening up the blood vessels to encourage more oxygen to
come in. As you know, more oxygen in the blood that goes to the brain,
the better the brain can function.
 Nuts contain vitamin E, which according to a study in the American
Journal of Epidemiology, not only boosts brain function but also prevents
cognitive deterioration especially among the elderly.

15. Green Tea
 While alcohol kills brain cells (liver cells damaged by alcohol produce
toxic byproducts like ammonia, the excess of which enters the brain),
green tea on the other hand helps create new cells.
 Molecular Nutrition and Food Research journal published a study
indicating that the chemical epigallocatechin-3 gallate (EGCG) promotes
growth of brand new brain cells, and thereby improving brain processes
like spatial reasoning, memory, and decision-making. Caffeine in tea is
also known to stimulate brain activity. Two cups of green tea a day will
provide you with wonderful benefits for the brain.

16. Brown rice
 Brown rice – Brown rice is an excellent fuel for the brain.
As you probably know, brown rice is big on B vitamins. It
also has riboflavin for energy production in the brain
cells and this is accomplished by jumpstarting the
mitochondria. The other B vitamins like thiamin and
niacin are also crucial for healthy brain function. Note:
This does not apply to white rice.

17. Whole Grains
 Whole grains – Just like the body,
the brain also needs energy to
function. And one of the best
ways to get that energy is through
whole grains. Whole grains provide
glucose, which the brain can use
as fuel. This can keep you mentally
focused and alert throughout the
day. Examples of whole grains are
brown rice, rolled oats, wheat
bread, brown pasta and wheat
bran.

18. Oatmeal
 Oatmeal – Eating oatmeal in the morning won’t
only help keep you full longer, it also fuels your
mind with the help of glucose. Providing a
nutritional balance of vitamin E, vitamin B
complex, zinc, potassium, and carbohydrates,
oatmeal has positive effects on memory, brain
longevity, and learning skills.

19. EVOO
 Extra virgin olive oil – Do you know what ADDLs are?
Short for amyloid B-derived diffusible ligands; these are
toxic proteins that trigger the onset of Alzheimer’s
disease. These proteins attach themselves to the brain
cells, making communication much more difficult. This
leads to loss of memory. The best way to combat ADDLs
is with extra virgin olive oil with its powerful oleocanthal
compound. This is according to a study from the Monell
Chemical Senses Center in Philadelphia.

20. Eggs
 Eggs – Eating eggs for breakfast—whether omelet,
scrambled, sunny side up or boiled—has been proven
to be effective in supporting brain function. The yellow
part called the yolk is an excellent source of choline, a
precursor for the neurotransmitter acetylcholine, which
helps keep your memory in top condition. A Swiss study
provides evidence for this theory, stating that eggs
definitely give you an edge when it comes to cognitive
performance.

21. YUMMY
DARK CHOCOLATE – (MILK
AND WHITE CHOCOLATES)
ARE JUST TOO FATTY AND
SUGARY FOR YOUR OWN
GOOD.
A 2009 STUDY DISCOVERED
THAT ONE-THIRD OUNCE A
DAY CAN DO SO MUCH IN
THWARTING MEMORY LOSS.
THE FINDINGS ELABORATED
THAT THIS IS DUE TO THE
POLYPHENOLS FOUND IN
COCOA THAT PROMOTES
GOOD BLOOD CIRCULATION
TO THE BRAIN

22. Lean beef
 Lean beef – Beef is often frowned upon by health buffs
since it’s loaded with cholesterol. But lean beef isn’t as
bad. Apart from being a good source of protein, it also
has high levels of iron. One study found that women
with sufficient iron in the bloodstream scored not only
higher but also finished mental tasks more quickly
compared to iron-deficient women. This is because this
mineral transports oxygen to the brain and body. These
findings were published in the American Journal of
Clinical Nutrition.

23. Chicken
 Chicken – Can chicken make you brainier? A
2011 study says yes. According to researchers
from Boston University, chicken contains a B
vitamin called choline that can help protect
the brain from aging. In their course of research,
they found that people who consumed food
sources with choline fared better in memory
tests. They were also at lower risk of dementia.

24. Dairy Products
 Cheese –Emerging research shows that the essential fatty acids in
cheese can effectively sharpen the mind. Those who consumed
cheese and other dairy products like yogurt and milk achieved
higher scores on mental ability tests than those who do not
 Milk –Other than supplying you with adequate calcium for the
bones and teeth, a University of Maine study revealed that milk
can also boost mental performance. Researchers believe the key is
magnesium, one of the main minerals in milk. Out of the 900
participants involved in the study, those who had higher milk intake
had significantly higher scores on memory and mental aptitude
tests than those rarely or never drank milk
 Yogurt – The amino acid in yogurt called tyrosine helps produce
neurotransmitters like noradrenalin and dopamine

25. Sweet potatoes
 Sweet Potatoes – Don’t be fooled by the name—sweet
potatoes are in fact less sugary than white potatoes.
Not only that, evidence shows that this antioxidant-
loaded root crop has excellent anti-inflammatory
properties that can slow down deterioration of the brain
among those who suffer from Alzheimer’s disease.
Sweet potatoes are loaded with carotenoids, which
protect brain cells from free radical damage and help
create new neurons and connections.

26. Spinach
 Spinach – Apparently,
spinach isn’t only for getting
Popeye-like strength. It’s also
jampacked with brain-
boosting vitamins like vitamin
E, vitamin K and folate. In the
2006 study, it was revealed
that daily consumption of
three servings of spinach
could slow down cognitive
decline by as much as 40
percent.

27. Beets and Brussel Sprouts
 Beets – Researchers from the Wake Forest University
reported that beets contain natural nitrates that boost
brain performance by increasing blood flow to the
brain. This is definitely a good reason to eat more of this
amazing root vegetable.
 Brussels sprouts – Apart from broccoli, you can also get
your day’s supply of vitamin K from Brussels sprouts. This
vegetable can also deliver your much-needed vitamin
C, omega 3 fatty acids, and tryptophan. All these
nutrients do a great job in repairing DNA in cells and
supporting optimal brain function.

28. Lettuce and cabbage
Red Cabbage
 Scientists from the Agricultural
Research Service (ARS) confirmed
that red cabbage has 36
anthocyanins that can improve
brain function and protect against
oxidative stress. Another study
from Cornell University explored
the ability of red cabbage to
reduce beta-amyloid buildup in
the brain, which as stated early
on, is typical in Alzheimer’s
disease.
Romaine lettuce
 In a Harvard Medical School research, it
was found that women who consumed
green leafy vegetables particularly
romaine lettuce were at less risk of
cognitive decline than those who don’t eat
their veggies. Similar studies echo these
findings.
 A Korean study pointed out the romaine
lettuce’s phenolic compounds do a terrific
job of protecting the brain from oxidative
stress. An Indian study meanwhile,
indicated the vegetable’s anxiolytic
properties making people less prone to
anxiety and panic attacks.

29. Foods that impair cognitive function
Short term cognitive function
 Candy, cakes, doughnuts,
etc.
 Energy drinks
 Soda and some fruit juices
 Energy bars
 Canned fruit (Canned fruit
packed in heavy syrup can
be up to 22% sugar
Long term cognitive function
 Processed foods
 High fat foods
 High sodium foods
 High sugar foods

30. For More Information
KERRI GROEN, 404-840-2290
KERRI@ASSISTEDCHOICE.COM
Assisted Choice | @assistedchoice