There is a growing consensus among scientists and nutritionists that certain foods are good for the brain (especially later in life) and help to prevent or delay the onset of Alzheimer’s disease. Here is a summary of what is currently advised as good for the brain:
Fruit and Vegetables:
Foods rich in anti-oxidants are excellent for the brain and according to the US Department of Agriculture they include:
- Acai berries
- Avocados
- Blackberries
- Blueberries
- Broccoli
- Cherries
- Cranberries
- Grapes
- Kiwi
- Plums
- Prunes
- Raisins
- Raspberries
- Red peppers
- Spinach
- Sprouts
- Strawberries
Lean Protein
Fish, meat and poultry can give your brain the lean protein it needs. Avoid fatty meats and select:
- Beans
- Eggs
- Grilled fish
- Lean beef
- Nuts
- Skinless chicken
Omega 3 fatty acids are very helpful and they are found particularly in:
- Avocado
- Green vegetables
- Mackerel
- Salmon
- Tuna
- Walnuts
Avoid foods with high levels of sugar.
Drink
The following drinks all appear beneficial
- Water (plenty)
- Milk
- Fresh Fruit Juices
The use of olive oil in cooking and on salads appears beneficial. Coffee, tea and alcohol are all fine in small quantities. Red wine is probably the best choice in alcoholic drinks. However excessive amounts of alcohol are bad for the brain.
In addition
Vitamin D, which we get from sunshine or from supplements, is excellent for brain health. Exercise is highly beneficial – especially exercise which combines action with brain work e.g. tennis, table tennis, golf or dancing.
