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Dietary Habits to Promote Brain Powere

By Jennifer Galea

Many people believe that ginkgo biloba boosts brain power, but recent scientific studies found that ginkgo does not offer any protection against mental decline. So what can you do to enhance your cognitive functioning without relying on supplements?

Start with an overall healthful diet that:

• Is high in fruits and vegetables

Some particularly “brain healthy” fruits and vegetables are those containing polyphenols, such as blueberries, grapes, broccoli, and onions.

• Emphasizes healthful (low fat, unprocessed) protein

Lean proteins include skinless chicken, pork tenderloin and beef sirloin. Avoid processed meat products which contain excess sodium as well as other excessive or unhealthy substances.

• Focuses on healthy (unsaturated, non-trans) fats

Foods high in omega-3 fatty acids such as sardines, salmon, walnuts, and flaxseed, are though to be brain protective. “Fatty fish” such as herring, mackerel, trout, and halibut are also particularly “brain healthy.”

• Incorporates whole grains (for most, if not all, grain products)

“Whole grains” does not only mean “whole wheat” bread and pasta, but also other grain products that are not excessively processed, such as brown rice, barley, oats, bulgur, and  even cornmeal.

• Avoids junk food with excess sugars and fats

Junk food is by definition high in sugar and/or fat, with significant calories but without any real nutritional value.

Other dietary habits to follow to promote brain power:

• Eat breakfast every day (don’t starve your brain all morning after “fasting” all night).
• Eat small, frequent meals to provide consistent energy sources to the brain.
• Eat balanced meals at each sitting (combining both protein and carbohydrate food sources, as well as foods from different food groups).
• Drink plenty of water throughout the day (to maintain proper hydration).