{"id":61610,"date":"2019-02-19T14:58:46","date_gmt":"2019-02-19T19:58:46","guid":{"rendered":"https:\/\/www.ou.org\/life\/?p=61610"},"modified":"2019-02-21T07:46:25","modified_gmt":"2019-02-21T12:46:25","slug":"taking-care-of-our-brain","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/taking-care-of-our-brain\/","title":{"rendered":"Taking Care of Our Brains"},"content":{"rendered":"

We all know by now the profound impact food consumption has on our health.\u00a0 <\/span>But when we think about food and health, we usually are thinking about our heart and circulatory system.\u00a0 <\/span>We all know that high consumption of healthy options and the reduction of poor quality processed foods can prevent heart disease and even reverse it.\u00a0 <\/span>But what role does our diet play in how <\/span>our <\/span>brain works?\u00a0 <\/span>Can a healthy diet help cognitive function<\/span>ing<\/span>, memory and our ability to pay attention?\u00a0 <\/span>Research of the last few years says, unequivocally, YES!<\/span><\/p>\n

Multiple studies show that there are foods that boost different functions of the brain.\u00a0 <\/span>For instance, drinking green tea appears to be one of the healthiest drinks for enhancing mental processes. According to a study last year by Drs. Dietz and Dekker, <\/span>green tea<\/span> stimulates memory, focus and concentration.\u00a0 <\/span>It even seems to help reduce stress.\u00a0<\/span><\/p>\n

Just like with our heart and immune system health, it\u2019s the natural foods seen in traditional, non-western diets that seem to be good for the brain as well.\u00a0 <\/span>Nuts, seeds and olive oil are all good.\u00a0 <\/span>The main nutrients in these foods, oleic acid and polyphenols are integral to brain and they keep our central nervous system in good working order.\u00a0 <\/span>These foods are all anti-inflammatory and may even help prevent Alzheimer\u2019s disease.\u00a0 <\/span>Nuts have vitamin E and B6 and are high in fiber.\u00a0 <\/span>A study from 2015 showed that those who eat walnuts demonstrated better memory and quicker reaction times than those who avoid walnuts. <\/span><\/p>\n

Omega 3s fatty acids are important to all aspects of health.\u00a0 <\/span>Salmon, mackerel and herring all contain a lot of omega 3s.\u00a0 <\/span>This fatty acid activates nerve growth and as we said, it is an anti-inflammatory so is helps suppress inflammation in the nervous system.\u00a0 <\/span>This can also be taken by supplement but like any vitamin or supplement, it is best ingested with food.\u00a0 <\/span>For those who don\u2019t want fish, walnuts and flax seed also contain omega 3s and so does olive oil.\u00a0 <\/span>Just be careful about overconsuming as some of the<\/span>se<\/span> foods are very high <\/span>in <\/span>calorie<\/span>s<\/span>.\u00a0<\/span><\/p>\n

By now this should come as no surprise.\u00a0 <\/span>Multiple studies have shown that high consumption of fruits and vegetables are crucial to maintaining a healthy mind and they slow brain aging too.\u00a0 <\/span>As we know, vegetables and fruits reduce the risk of atherosclerosis (plaque buildup in the arteries) and stroke.\u00a0 <\/span>That in and of itself prevents mental deterioration.\u00a0 <\/span>According to a study done in 2013 by Larsson, Virtamo and Wolk, vegetables improve cognitive functions such as verbal skills in the elderly.\u00a0<\/span><\/p>\n

The following chart will give you a good idea as to which foods help with different aspects of brain nutrition.<\/span><\/p>\n\n\n\n
\n

Food <\/span><\/p>\n<\/td>\n

\n

Active Ingredient <\/span><\/p>\n<\/td>\n

\n

Brain Benefits<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

Oily fish (salmon, trout, mackerel, herring, sardines)<\/span><\/p>\n<\/td>\n

\n

omega-3 fatty acids<\/span><\/p>\n<\/td>\n

\n

prevents cognitive decay, decreases inflammation<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Walnuts<\/span><\/p>\n<\/td>\n

\n

omega-3 fatty acids<\/span><\/p>\n<\/td>\n

\n

prevents cognitive decay, decreases inflammation<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Hemp seeds<\/span><\/p>\n<\/td>\n

\n

omega-3 fatty acids<\/span><\/p>\n<\/td>\n

\n

prevents cognitive decay, decreases inflammation<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Olive oil<\/span><\/p>\n<\/td>\n

\n

oleic acid olecanthal (polyphenols)<\/span><\/p>\n<\/td>\n

\n

decreases inflammation and<\/span><\/p>\n

decreases amyloid deposits in the brain<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Green leafy vegetables<\/span><\/p>\n<\/td>\n

\n

lutein<\/span><\/p>\n<\/td>\n

\n

improves verbal skills<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Spinach<\/span><\/p>\n<\/td>\n

\n

folate and B vitamins<\/span><\/p>\n<\/td>\n

\n

improves mental capacities and memory,\u00a0 <\/span>reduces inflammation, enhances mental focus<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Thyme<\/span><\/p>\n<\/td>\n

\n

apigenin<\/span><\/p>\n<\/td>\n

\n

enhances neuron growth in the brain<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Chard<\/span><\/p>\n<\/td>\n

\n

betalains<\/span><\/p>\n<\/td>\n

\n

protects the brain from degradation<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Broccoli<\/span><\/p>\n<\/td>\n

\n

antioxidants and vitamin K<\/span><\/p>\n<\/td>\n

\n

has antioxidant and anti-inflammatory effects, improves memory<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Cabbage and Brussels sprouts<\/span><\/p>\n<\/td>\n

\n

antioxidants lutein and zeaxanthin<\/span><\/p>\n<\/td>\n

\n

protects the brain from degradation<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Carrots<\/span><\/p>\n<\/td>\n

\n

beta-carotene<\/span><\/p>\n<\/td>\n

\n

improves memory<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Pumpkin seeds<\/span><\/p>\n<\/td>\n

\n

Zinc, magnesium, copper,<\/span><\/p>\n

iron<\/span><\/p>\n<\/td>\n

\n

\u00a0 <\/span>enhances nerve signaling<\/span><\/p>\n

improves learning abilities and memory, improves regulation of nerve signals–normalizes cognitive abilities<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Sunflower seeds<\/span><\/p>\n<\/td>\n

\n

vitamin E<\/span><\/p>\n<\/td>\n

\n

prevents cognitive decline, enhances memory<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Asparagus<\/span><\/p>\n<\/td>\n

\n

folate<\/span><\/p>\n<\/td>\n

\n

prevents cognitive impairment, may ward off depression<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Avocado<\/span><\/p>\n<\/td>\n

\n

lutein<\/span><\/p>\n<\/td>\n

\n

improves memory and cognitive skills<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Peppers<\/span><\/p>\n<\/td>\n

\n

luteolin<\/span><\/p>\n<\/td>\n

\n

reduces inflammation<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Beans<\/span><\/p>\n<\/td>\n

\n

iron<\/span><\/p>\n<\/td>\n

\n

normalizes cognitive abilities<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Lentils<\/span><\/p>\n<\/td>\n

\n

folate<\/span><\/p>\n<\/td>\n

\n

prevents cognitive impairment<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Black rice<\/span><\/p>\n<\/td>\n

\n

anthocyanins<\/span><\/p>\n<\/td>\n

\n

slows mental deterioration<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Turmeric\/curry spice<\/span><\/p>\n<\/td>\n

\n

curcumin<\/span><\/p>\n<\/td>\n

\n

slows cognitive decline<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Berries <\/span><\/p>\n<\/td>\n

\n

flavonoids<\/span><\/p>\n<\/td>\n

\n

improves long- and short-term memory via activation of blood flow in the brain<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Black currants<\/span><\/p>\n<\/td>\n

\n

vitamin C<\/span><\/p>\n<\/td>\n

\n

prevents cognitive decline<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Grapes<\/span><\/p>\n<\/td>\n

\n

resveratrol<\/span><\/p>\n<\/td>\n

\n

enhances memory skills<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Oranges<\/span><\/p>\n<\/td>\n

\n

vitamin C<\/span><\/p>\n<\/td>\n

\n

prevents cognitive decline<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Tomatoes<\/span><\/p>\n<\/td>\n

\n

lycopene and vitamin C<\/span><\/p>\n<\/td>\n

\n

prevents cognitive decline<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Green tea<\/span><\/p>\n<\/td>\n

\n

caffeine, L-theanine and<\/span><\/p>\n

epigallocatechin gallate<\/span><\/p>\n<\/td>\n

\n

improves cognitive performance<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Beets and beetroot juice<\/span><\/p>\n<\/td>\n

\n

dietary nitrates and folate<\/span><\/p>\n<\/td>\n

\n

stimulates blood supply in the brain,<\/span><\/p>\n

improves physical and cognitive performance<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Coffee<\/span><\/p>\n<\/td>\n

\n

caffeine<\/span><\/p>\n<\/td>\n

\n

improves cognitive performance<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Dark chocolate<\/span><\/p>\n<\/td>\n

\n

flavonoids<\/span><\/p>\n<\/td>\n

\n

restricts or prevents age-mediated cognitive<\/span><\/p>\n

decline and improves blood flow to the brain<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Eggs<\/span><\/p>\n<\/td>\n

\n

vitamins B<\/span>6<\/sub><\/span> and B<\/span>12<\/sub><\/span>, folate,<\/span><\/p>\n

and choline<\/span><\/p>\n<\/td>\n

\n

improves memory and cognitive abilities<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

According to Dr. Konstantin Yakimchuk of both Harvard Medical School and Karolinsk in Stockholm, diet can influence brain function and cognitive abilities at any age.\u00a0 <\/span>She also cites studies that various healthy diets, such as the Mediterranean diet can prevent mental decline and dementia and can be protective against Alzheimer\u2019s disease and Parkinson\u2019s disease as well.\u00a0 <\/span>As we know these diets are also protective against stroke and reduce the chances of having one by 46%. Eating any diet high in fruits, vegetables, nuts, and omega-3 foods is also suggested for people suffering from depression.\u00a0 <\/span>Evidence exists that depression is associated with inflammation in the nervous system so these type of diets help as they decrease the inflammation and the depressed individual may have some relief of their symptoms.\u00a0<\/span><\/p>\n

Our food consumption literally effects every major function in our body.\u00a0 <\/span>By understanding how it influences brain health, we can, with Hashem\u2019s help, ward off common diseases that can affect our brain function and keep our heads in good thinking and functioning order.\u00a0 <\/span>We all know that dementia and Alzheimer\u2019s have been increasing. \u00a0 <\/span>Death rates from these diseases climbed 55% over the 15 years beginning from 1999.\u00a0 <\/span>But we can take steps to protect our brains just as we do our hearts and by doing so we will \u201cadd hours to your day, days to your year and years to your life.\u201d<\/i> <\/b><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

We all know by now the profound impact food consumption has on our health.\u00a0 But when we think about food and health, we usually are thinking about our heart and circulatory system.\u00a0 We all know that high consumption of healthy options and the reduction of poor quality processed foods can prevent heart disease and even<\/p>\n","protected":false},"author":469,"featured_media":61611,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-61610","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"\nTaking Care of Our Brains - OU Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ou.org\/life\/health\/taking-care-of-our-brain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Taking Care of Our Brains - OU Life\" \/>\n<meta property=\"og:description\" content=\"We all know by now the profound impact food consumption has on our health.\u00a0 But when we think about food and health, we usually are thinking about our heart and circulatory system.\u00a0 We all know that high consumption of healthy options and the reduction of poor quality processed foods can prevent heart disease and even\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ou.org\/life\/health\/taking-care-of-our-brain\/\" \/>\n<meta property=\"og:site_name\" content=\"OU Life\" \/>\n<meta property=\"article:published_time\" content=\"2019-02-19T19:58:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-02-21T12:46:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.ou.org\/life\/files\/brainhealtnh.png\" \/>\n\t<meta property=\"og:image:width\" content=\"360\" \/>\n\t<meta property=\"og:image:height\" content=\"200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Alan Freishtat\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alan Freishtat\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.ou.org\/life\/health\/taking-care-of-our-brain\/\",\"url\":\"https:\/\/www.ou.org\/life\/health\/taking-care-of-our-brain\/\",\"name\":\"Taking Care of Our Brains - OU Life\",\"isPartOf\":{\"@id\":\"https:\/\/www.ou.org\/life\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.ou.org\/life\/health\/taking-care-of-our-brain\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.ou.org\/life\/health\/taking-care-of-our-brain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.ou.org\/life\/files\/brainhealtnh.png\",\"datePublished\":\"2019-02-19T19:58:46+00:00\",\"dateModified\":\"2019-02-21T12:46:25+00:00\",\"author\":{\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.ou.org\/life\/health\/taking-care-of-our-brain\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ou.org\/life\/health\/taking-care-of-our-brain\/#primaryimage\",\"url\":\"https:\/\/www.ou.org\/life\/files\/brainhealtnh.png\",\"contentUrl\":\"https:\/\/www.ou.org\/life\/files\/brainhealtnh.png\",\"width\":360,\"height\":200},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.ou.org\/life\/#website\",\"url\":\"https:\/\/www.ou.org\/life\/\",\"name\":\"OU Life\",\"description\":\"Everyday Jewish Living\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.ou.org\/life\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f\",\"name\":\"Alan Freishtat\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/image\/\",\"url\":\"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg\",\"contentUrl\":\"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg\",\"caption\":\"Alan Freishtat\"},\"description\":\"Alan Freishtat is an A.C.E. 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