Eat these 5 foods to sharpen your brain health, memory and focus, says Harvard nutritionist

As a dietitian, I always tell people to think of the brain as the brain behind almost everything – our thoughts, memory, focus, movement, breathing, heartbeat – and that certain foods can help make it stronger. stronger, sharper and smarter.

Our brains and our diet also play a key role in longevity. According to the National Institute on Aging, what we eat can have a direct impact on inflammation and oxidative stress in our bodies, both of which can affect our risk for neurodegenerative diseases, including Alzheimer’s disease and Parkinson’s disease. .

I spoke with Dr. Uma Naidoo, nutritional psychiatrist, faculty member at Harvard Medical School and author of “This Is Your Brain on Food”, about what she eats to sharpen her memory, focus and health. overall of his brain:

“Extra dark chocolate is full of antioxidants and cocoa flavanols that help maintain healthy brain cells,” Naidoo told CNBC Make It. “It also contains fiber to help reduce brain inflammation and prevent cognitive decline.”

A 2020 study looked at how dark and white chocolate can affect the memory of healthy young adults. Participants who received dark chocolate had better verbal memory performance two hours after consuming the chocolate, compared to the group who received white chocolate.

The researchers suggested this was due to the higher flavonoid content in dark chocolate, “which can dramatically improve cognitive function in humans.”

Extra dark chocolate should contain at least 70% cocoa or more, according to Naidoo.

Don’t go overboard with portions, she says: “A meta-analysis suggests that the optimal amount of dark chocolate consumption for the health of our blood vessels, including those that supply the brain, is around 45. grams. per week.”

“Berries are packed with antioxidants, phytonutrients, fiber, vitamins and minerals,” says Naidoo. “These nutrients help maintain memory, and the fiber content helps feed the microbes in the gut to reduce inflammation in the brain.”

She suggests choosing from an assortment of red, blue and black berries. Strawberries, for example, are rich in flavonoids and can help slow cognitive decline; blueberries contain different types of flavonoids linked to the prevention of oxidative stress; and blackberries are excellent sources of antioxidants, which support healthy brain cells.

“Eating a variety of colorful berries can also reduce anxiety symptoms and help fight neurodegenerative diseases like dementia,” says Naidoo.

She usually takes half a cup or just one cup in her daily serving.

“Leafy greens are a staple in brain-healthy diets because they contain folate, a B vitamin that supports neurodevelopment and neurotransmitter function,” says Naidoo. “Folate deficiency has been linked to increased symptoms of depression as well as cognitive aging.”

Naidoo says her favorite leafy greens include:

• Rocket
• Dandelion leaves
• Spinach
• Swiss chard
• Cress

Not a salad fan? You can also enjoy them as creative ingredients in your favorite dishes, like pasta, burritos or as a pizza topping.

Fermentation involves adding food to a culture of microorganisms which then feed on the sugars in the food. This creates other products, such as lactic acid, which can generate bacteria that are beneficial to the gut.

“We have what’s called a gut-brain connection,” says Naidoo. “So when we eat fermented foods and improve our gut health, we can also improve our cognitive function.”

She likes to eat homemade kimchi as a snack with celery sticks, or combine it with salads for added texture and flavor. Some other fermented foods recommended by Naidoo:

• Sauerkraut
• Miso
• Kombucha
• Kefir
• Yogurt

However, large amounts of fermented foods can cause you to bloat. “If you feel uncomfortable, reduce your intake until your gut and body adjust,” advises Naidoo.

You’ll also want to check food labels to make sure what you’re buying is actually fermented. Usually, you will see a label that says “live active cultures”.

Lauren Armstrong is a dietician and nutrition coach. She was also a nutritionist for the Women, Infants and Children (WIC) program. Lauren received her BS in Dietetics from Western Michigan University and has written for several publications, including Live strong and Health day.

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