Here's the full transcript for the 'brain foods' exercise that I put on the blog a few weeks ago.
A complete and balanced diet is probably the most sound advice. But some specific types of food are especially good for brain health. Here are a few of the best:
Fish: The original brain food contains lots of omega-3 fatty acids and fish oils, especially cold-water fish like salmon and cod. Omega-3s are beneficial in a number of ways, including promoting neuronal growth, improved cholesterol, and fortification of myelin sheaths which facilitate communication between neurons.
Vegetables: These are a great source of antioxidants, which may reduce the risk of developing cognitive impairment by diminishing oxidative stress. Spinach, Brussels sprouts, broccoli and cauliflower are among the top candidates.
Fruits: Like vegetables, fruits are rich in antioxidants; however, fruit tastes better. Some of your healthiest options are blueberries, blackberries, cranberries, strawberries, raspberries, plums, avocados, oranges, red grapes, red bell peppers, cherries and kiwi.
Water: Be sure to get enough to keep your body and brain hydrated. Dehydration can cause a headache now, and can lead to long term neuronal damage sustained from elevated stress hormones.
Chocolate: Last and arguably least beneficial are cocoa beans which contain the flavonol epicatechin and antioxidants. Dark chocolate is best, and avoid candy bars with lots of added sugars. Also, recent research suggests that chocolate can improve memory.