FOOD FOR THOUGHT
with most benefits accumulated over a lifetime of healthy habits. While there’s evidence to suggest that simply eating sufficient amounts of fish, vegetables and unsaturated fats can offer neuroprotective benefits, more details on what makes up a brain-boosting diet have recently come to light. Developed by Dr Martha Clare Morris at Rush University, Chicago, the aptly named MIND diet is a combination of two already wellestablished diets – the Mediterranean and DASH (dietary approaches
We know that what we eat can influence how we feel, but it’s also true that food can affect how we think, too. Food Editor Emma Winterschladen digs into research on the power of certain foods to improve memory, boost intelligence and even prevent neurodegenerative diseases, as well as looking at what we can eat to help our brains stay healthy and our minds sharp for as long as possible.
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Think young
It all starts early, with research showing that what a mother eats during pregnancy can impact on the long-term brain development of a child. Studies conducted on nearly 12,000 women showed a strong link between low seafood consumption throughout pregnancy and the child’s lower capability relating to their social behaviour, communication 36
Brain-boosting foods
So, what to eat? Morris recommends focusing on leafy greens, vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and even wine. The foods seen to be detrimental to promoting brain health were, according to Morris, red meat (although grass-fed meat does have a beneficial fatty-acid content), butter, margarine, cheese, pastry, and fried and fast food. Ultimately, a balanced diet full of fresh, colourful and wholesome produce is always the ideal starting point.
Here are a few of our favourite brain-benefiting foods, to keep your mind healthier for longer Lutein s anin ocy h t An in K am t i V
Fol ate
B vitamin s
Choline
Eat well to boost brain power
and motor skills. What’s more, it seems that the food we feed our children in those early years has a real bearing on how their intellect may develop. One study showed that children between the ages of seven and nine, who were lacking in omega-3 fatty acids, had poorer reading and memory scores, with another suggesting that omega-3
supplements, consumed by children aged from 18 months to six years, increased cognitive function later on – specifically rule learning, vocabulary and intelligence testing.
MINDful eating
But looking to incorporate brainfriendly foods in our diets doesn’t and shouldn’t stop at childhood,
Illustration by Sarah Daniel: sarahdanieldesign@btinternet.com
he wonderful human brain is the most complex and demanding organ in our body – despite only accounting for two per cent of our total weight, it uses over 20 per cent of our body’s energy and oxygen supply. As the home to our personality, thoughts and memories, it’s not surprising that it’s so fundamental to our sense of self. Yet it’s easy to forget that our grey matter requires fuelling, just like the rest of our body, and increasing evidence suggests that diet can play a significant role in protecting us from those diseases of the mind, such as Alzheimer’s. Not only that, but over a lifetime we can choose foods that don’t just prevent neurological decline later on, but actively promote a healthy, hardy brain.
to stop hypertension). The aim of Morris’s innovative approach is to bring together years of research surrounding antioxidant-rich foods that have been shown to improve the longevity and health of our brains – most specifically in the area of dementia-prevention. A study into antioxidant-rich foods in 2015 showed remarkable results, with adults who followed the prescribed diet most rigorously, exhibiting cognitive function comparable to people seven-and-ahalf years younger in age.
BLUEBERRIES The only fruit specifically included in the MIND diet. Studies have shown that blueberries may improve short-term memory loss and delay the deterioration of cognitive function as we age. It is the antioxidising flavonoids in the berries, called anthocyanins (the blue pigment), which research suggests contain brain-protecting properties. One study showed the phytocompounds in blueberries have the ability to lower oxidative stress and inflammation by altering signalling functions in the brain. LEAFY GREENS Foods high in vitamin K, lutein and beta-carotene – found in the likes of spinach, kale, collards and mustard greens – have been linked with slowing down the process of mind deterioration. In one study the consumption of two vegetable servings per day – leafy
greens in particular – slowed the rate of cognitive decline, equivalent to those five years younger in age. More reason to eat your greens! WALNUTS These nobbly nuts contain a whole host of neuroprotective compounds, including vitamin E, folate, omega-3 fatty acids and melatonin. Their high vitamin E content is perhaps most noteworthy, as research shows it to be an important antioxidant in helping reduce cognitive deterioration and the risk of Alzheimer’s. Interestingly, this positive association wasn’t seen in vitamin E taken in supplement form. BROCCOLI Being a rich source of vitamin K means this bright green brassica is well-equipped to look after our cognitive wellbeing. The brain-protecting qualities of the compounds found in broccoli work
to slow the breakdown of the neurotransmitter acetylcholine, which is needed for the central nervous system to perform properly and keep our memory sharp.
The MIND diet recommends one portion of oily fish a week. Always try to buy responsibly sourced fish.
EGGS An egg a day could help OILY FISH keep Alzheimer’s at bay. The Discovering fish as a food yellow yolk is rich in choline source was a pivotal moment – a vitamin used by the brain in the history of mankind, to make acetylcholine, a with seafood credited by some key player in maintaining experts as playing an integral memory and healthy brain role in the evolution of the cells. Researchers at Boston human brain and intellect. University School of Medicine As essential fatty acids tracked the eating habits of aren’t made in the body, they nearly 1,400 healthy adults must be found in our diets. for ten years and found The most beneficial form that those with a diet rich of omega-3, which contains in choline – also found in DHA and EPA, is found in oily chicken – performed better fish such as salmon, mackerel in memory tests and were and sardines, as well as in less likely to show changes in grass-fed meat. Low DHA the brain that are associated levels have been linked to an with dementia. What’s increased risk of memory loss, more, eggs are also rich in whereas having sufficient B vitamins, which have been levels has been shown to proven to help improve manage stress, reduce cognitive impairment. inflammation and promote the production of the goodTurn over for our very own mood hormone serotonin. MIND-friendly recipe.
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Griddled mackerel with blueberry ‘agrodolce’, Tenderstem broccoli and walnuts With omega-3-rich oily fish the star of the show, this is a smart brain-friendly choice for lunch or a light supper. SERVES 2 For the broccoli 125g Tenderstem broccoli 2 tbsp olive oil 60g walnuts Salt and pepper l l l l
For the agrodolce 2 tbsp olive oil 2 shallots, finely sliced 1 garlic clove, chopped 4 tbsp balsamic vinegar 1 tsp fresh rosemary leaves 150g blueberries 2 tbsp honey Salt and pepper l l l l l l l l
For the mackerel 2 mackerel fillets (approx 90g each) 2 tbsp olive oil Fresh rosemary leaves to serve Salt and pepper l l l l
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1
Preheat the oven to 180°C/350°F/ gas mark 4. Toss the Tenderstem in the olive oil and season with salt and pepper. With the back of a knife, crush the walnuts into small pieces and sprinkle over the broccoli, then massage with your hands to cover all the Tenderstem. Place in the oven for 10-12 minutes – checking halfway through to turn them over. 2 For the blueberry agrodolce, heat the olive oil in a medium frying pan over medium heat and sauté the shallots until golden brown for around three minutes. Add in the garlic for a further 30 seconds, followed by the balsamic vinegar and rosemary. Let it start to cook off for a minute or so before adding the blueberries. Cook together on a low-medium heat for five minutes,
adding in 1-2 tbsp of water if needed. When the blueberries have softened and turned a bright purple, add the honey and season well with salt and pepper. Turn the heat down to a simmer while you cook the mackerel. 3 Rub the skin of the mackerel fillets with the olive oil, pepper and a little salt. Heat a griddle pan over a high heat and place the mackerel fillets skin-down on the griddle. Let them cook for 2-3 minutes, until the skin is crispy, then flip each fillet and cook for a further minute. 4 Plate up the Tenderstem broccoli and place the mackerel fillet on top. Spoon over the blueberry agrodolce sauce and garnish with fresh rosemary leaves. Recipe by Emma Winterschladen