What foods are important for our Brain Health?
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Sami Anwar - We like to think of our brains as something set apart from our bodies. Biologically though, the way you feed your body affects your brain as well.
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What foods are important for our Brain Health?
- 1. HOW MIGHT DIET AFFECT YOUR BRAIN SAMI ANWAR
- 2. LET’S START • WE LIKE TO THINK OF OUR BRAINS AS SOMETHING SET APART FROM OUR BODIES. BIOLOGICALLY THOUGH, THE WAY YOU FEED YOUR BODY AFFECTS YOUR BRAIN AS WELL. THE BRAIN REQUIRES CERTAIN NUTRIENTS TO FUNCTION SMOOTHLY, AND WHEN IT CONSISTENTLY DOESN'T GET WHAT IT NEEDS, THIS COULD ADD UP TO AN INCREASED RISK OF THE VARIOUS FORMS OF DEMENTIA SUCH AS ALZHEIMER'S DISEASE. EVEN IF THE BRAIN DOESN'T USE A FOOD DIRECTLY, IT BENEFITS FROM A HEALTHY CIRCULATORY SYSTEM, AND THE BEST BRAIN FOODS
- 3. WHAT IS THE MIND DIET? • NUTRITION RESEARCHERS AT RUSH UNIVERSITY IN CHICAGO DESIGNED THE MIND DIET TO PROTECT YOUR BRAIN. THE DIET ALSO INCLUDES FOODS TO STAY AWAY FROM FOR BETTER BRAIN HEALTH. THE MIND DIET IS A BLEND OF TWO POPULAR DIETS: THE DASH DIET AND THE MEDITERRANEAN DIET.
- 4. THE BRAIN FOODS GROUP OF MIND DIET • TAKING A BROAD LOOK AT THE FOODS WE EAT; THE MIND DIET BREAKS DOWN THE HEALTHIEST MOST HEALTHY FOOD TYPES INTO 10 CATEGORIES. IT ALSO GROUPS FIVE TYPES OF FOODS YOU SHOULD STAY AWAY FROM TO PROTECT YOUR BRAIN HEALTH. ALONG WITH THESE FOOD GROUPS, THE DIET SUGGESTS HOW MUCH OF EACH FOOD SHOULD BE CONSUMED (OR AVOIDED). READ THE FOLLOWING SLIDES TO SEE WHAT FOODS MAY PROTECT YOUR MIND AND MEMORY.
- 5. BEANS • HOW MUCH SHOULD YOU EAT? AT LEAST THREE SERVINGS PER WEEK. • HOW DOES THIS HELP YOUR HEALTH? BEANS ARE LOW-CALORIE, LOW-FAT FOODS THAT ALSO OFFER LOTS OF HEALTHY FIBER AND PROTEIN. THEY ALSO HAVE PLENTY OF BENEFICIAL MINERALS SUCH AS IRON AND POTASSIUM.
- 6. LEAFY GREEN VEGETABLES • LEAFY GREEN VEGETABLES PROVIDE PLENTY OF NUTRIENTS, AND THEY MEAN MORE THAN JUST SALADS. BOK CHOY, BROCCOLI, MUSTARD, SPINACH, AND COLLARD GREENS ALL FIT THIS CATEGORY. THESE FOODS HAVE ALREADY BEEN PROVEN TO LOWER CANCER RISKS IF YOU EAT TWO TO THREE SERVINGS PER WEEK, AND THE MIND DIET RECOMMENDS DOUBLE THIS NUMBER.
- 7. BERRIES • BERRIES ARE IMPORTANT BRAIN FOODS THAT SHOW NEUROPROTECTIVE ADVANTAGES. THE MIND DIET PARTICULARLY FAVORS BLUEBERRIES, WHICH HAVE BEEN SHOWN TO BENEFIT MEMORY, LEARNING, AND OTHER MENTAL PROCESSES. THE BERRIES THEMSELVES HAVE BEEN SHOWN IN ANIMAL STUDIES TO PROTECT AGING BRAINS, AND STUDIES HAVE ALSO SHOWN THAT BLUEBERRY EXTRACT SUPPLEMENTS SHOW SIMILAR IMPROVEMENTS. BESIDES BLUEBERRIES, THE MIND DIET RECOMMENDS STRAWBERRIES, WHICH ARE ABUNDANT WITH ANTIOXIDANTS.
- 8. OLIVE OIL • VIRGIN OLIVE OIL IS ABUNDANT WITH PHENOLS, WHICH ARE AROMATIC COMPOUNDS. THE PHENOLS FOUND IN OLIVE OIL HAVE BEEN ASSOCIATED WITH A WIDE RANGE OF HEALTHY BENEFITS. THESE INCLUDE EFFECTS THAT ARE ANTI- INFLAMMATORY, ANTICANCEROUS, AND ANTIMICROBIAL. THEY ALSO SEEM TO BE GOOD FOR PROTECTING AGAINST ALZHEIMER'S DISEASE AND OTHER NEURAL DISORDERS SUCH AS PARKINSON'S DISEASE AND SPINAL CORD INJURY.
- 9. NUTS • STUDIES ON THE NUTRITIONAL BENEFITS OF NUTS HAVE SHOWN MEMORY IMPROVEMENTS AND POTENTIAL PROTECTION FROM NEURODEGENERATIVE DECLINES LIKE DEMENTIA. WALNUTS HAVE BEEN SINGLED OUT AS A BRAIN FOOD. FOR EXAMPLE, THEY HAVE BEEN SHOWN TO PROTECT AGAINST ALZHEIMER'S DISEASE. THE REASON SEEMS TO INVOLVE THE HEALTHY OILS, VITAMINS, PROTEINS, AND SOLUBLE FIBERS THESE NUTS BRING TO THE TABLE.
- 10. THANK YOU