Load up on these five items and your brain will thank you

Thinking about what to eat today? Perhaps you should consider which foods and beverages might actually help you think.

While the majority of nutrition studies has focused on our hearts, bones and waistlines, a thoughtful bunch of scientists is amassing research on how what we put into our bodies affects the health of our brains.

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Don’t Forget Folate. It can be found in orange juice, green vegetables, and whole grain foods, including those enriched with folic acid such as breads, cereals, pasta and rice. Shown to improve alertness in adults, the B vitamin folate is critical in early pregnancy to prevent spinal cord birth defects and may be key in forming the brain’s memory cells.

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Brain cells like all cells start needing nutrition as soon as they’re created; that’s why there’s so much emphasis on good nutrition during pregnancy and early childhood to build healthy bodies and brains. But as more babies turn into aging baby boomers, more research is being done on how adult nutrition can affect cognitive function — the level at which the brain is able to manage and use available information for activities of daily life.

So whether you’re choosing breakfast foods to keep you alert during an early morning business meeting or wanting an afternoon snack idea to boost concentration powers, here’s a roundup of food news to feed your mind.

• Don’t Forget Folate. Found in orange juice, green vegetables, cantaloupe and whole grain foods, including those enriched with folic acid such as breads, cereals, pasta and rice. Shown to improve alertness in adults, the B vitamin folate is critical in early pregnancy to prevent spinal cord birth defects and may be key in forming the brain’s memory cells. Research being done at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston shows that high blood folate levels help keep homocysteine levels in check. That’s a good thing because high homocysteine levels are associated with increased risk of dementia and Alzheimer’s disease. So grabbing an orange juice and whole grain bagel may be a time saving “no-brainer” breakfast on the go but it’s really good for your brain.

• Brain cells crave choline. Found in egg yolks, peanuts, soybeans and flaxseeds, the nutrient choline helps support the brain’s messenger service, called neurotransmitters. It’s also linked to new memory cell production. But according to Boston-based nutrition consultant and registered dietitian Elizabeth Ward, who presented findings at the American Dietetic Association’s 2008 Food and Nutrition Conference in Chicago, “It’s a nutrient that’s frequently under-consumed by those who need it most. In fact, fewer than 10 percent of older children, men and women meet the recommended adequate intake for choline.” Ward says one egg, which contains 125 milligrams of choline, can help close the gap.

• Up your antioxidants. It’s hard to avoid health messages about antioxidants these days. Foods from pomegranates to prunes boast about their high levels of those disease fighting biochemicals, and according to nutrition researchers at Tufts University they help fight off oxidative stress on our brains to help protect cognitive function. So throw some blueberries in your yogurt for breakfast and order a spinach salad for lunch for your body and your mind.

• Pay attention with tea. Exciting new research on drinking tea actually focuses on its effect to calm us down so we can concentrate better and focus on the task at hand. John Foxe, professor of neuroscience, biology and psychology at City College of the City University of New York found that theanine — an amino acid present in the tea plant — increases alpha brain-wave activity which induces a calmer, yet more alert, state of mind. Theanine is found in green, black and oolong teas.

• Water for the Brain. If your brain feels a bit fuzzy or you feel irritability coming on you might just be thirsty. Dehydration can make you feel listless, lethargic and contribute to concentration problems. Maybe you don’t need more caffeine to plow through the rest of the afternoon. Make sure to drink water or other thirst-quenching drinks throughout the day. The water in fresh fruit and vegetable snacks help hydrate, too.

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolynoneil.com.