CTMC Hill Country Health - Fall 2009 - (Page 6)

HealtHy eats Brain Boosters 5 foods for enhancing your mental power YOu’RE PRObAbLY WELL AWARE OF THE EFFECT foods have on your heart. but did you know that what you eat also directly affects your brain? “There’s no question that the brain is powered by food—vitamins, minerals and antioxidants,” says Alicia Westfall, RD, LD, CTMC Food and Nutrition Services manager. “What you eat affects blood flow, and blood flow affects brain function.” Eating a diet rich in fruits, vegetables, whole grains, lean protein and low-fat dairy is key to optimal brain function. For a boost, consider these specific food choices: Wheat Germ Rich in vitamin E, wheat germ may have cognitive benefits. “A high intake of vitamin E from food—but not supplements— is inversely associated with Alzheimer’s disease,” Westfall says. Not into wheat germ? Almonds, peanuts and sunflower seeds also contain the vitamin. avocado Monounsaturated, or good, fats, which can be found in avocado, olive oil and peanut butter, help to lower cholesterol and improve blood flow, which can prevent stroke and cognitive decline, Westfall says. Salmon Omega-3 fatty acids have been found to combat the inflammation associated with brain cell death, according to the AARP. Find them in fatty fish like salmon, mackerel, lake trout, herring, sardines and albacore tuna. Curry Protect yourself from harmful free radicals that damage brain cells with resveratrol, which can be found in curry, red wine and grape juice. Whole-Grain pasta Ever wonder why so many comfort foods are carbohydrateheavy? “Carbs boost serotonin production in the brain, which makes you feel good,” Westfall says. but refined grains will cause you to “crash.” For longer-lasting effects, choose whole grains. p How much do you know about it? Quiz yourself at the Alzheimer’s Association website. Visit alz.org and search for “Quiz.” (click) Up to 5.2 million Americans have Alzheimer’s disease. http://www.alz.org

Table of Contents for the Digital Edition of CTMC Hill Country Health - Fall 2009

CTMC Hill Country Health - Fall 2009
Shoo the Flu
Personal Physician is Key to Good Health
Boost Brain Power

CTMC Hill Country Health - Fall 2009