Brain Food

Healthy brain foods are a proactive step to keep your brain young and alert. The following list of healthy brain foods can easily be accommodated in your daily eating plan:

1. Blueberries, one cup daily, can improve learning capacity and motor skills while decreasing the effects of age-related diseases on the brain.
2. Wild salmon can aid in brain function and acts as an anti-inflammatory; add a 4-ounce serving 2-3 times per week.
3. Avocados decrease blood pressure and help regulate a healthy blood flow. Full of monounsaturated fats and high in calories, consume 1/3 of an avocado daily.
4. Beans regulate blood sugar, fuel for your brain. Recommendation is ½ cup daily of any type of bean to help the brain perform well.
5. Nuts and seeds can combat cognitive decline and are good sources of vitamin E; consume an ounce a day.
6. Whole grains reduce the risk of cardiovascular disease and help keep an adequate blood flow to the brain. Either two slices of 100% whole grain bread or ½ cup whole grain cereal is recommended daily.
7. Pomegranate juice inhibits free radicals which are damaging to the brain. Two ounces per day provide you with these antioxidants.
8. Dark chocolate, only one ounce per day, can improve focus and concentration due to the caffeine.
9. Freshly brewed tea, also with caffeine, improves memory and focus. Can cause a release of endorphins which may elevate mood. Aim for 2-3 cups per day.

For more information go to: www.healthyaging.emory.edu