If summer’s heat seems to be melting your mind, you’re not alone. High temperatures can take their toll on our ability to concentrate.
Can what we eat help protect our minds and boost cognitive function? While the majority of nutrition studies have 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. Just in time for back-to-school lists and readjusting to work after summer vacations, here’s some food for thought — literally.
● Fish is called “brain food” for a reason. Fatty fish such as salmon, tuna and sardines are rich in the omega-3 fatty acids called DHA, which is important for the health of our nervous system, with research linking low levels of DHA to memory loss. So, don’t forget to enjoy at least two servings of fish per week, as recommended by the U.S. Department of Agriculture’s MyPlate program.
● Don’t forget folate. This B vitamin is found in orange juice, green vegetables, cantaloupe and whole-grain foods. It’s shown to improve alertness.
● Brain cells crave choline. Found in egg yolks, peanuts, soybeans and flaxseeds, choline helps support the brain’s messenger service called neurotransmitters. It’s also linked to new memory cell production. But according to registered dietitian Janice Bissex, author of “No Whine With Dinner,” fewer than 10 percent of folks meet the recommended intake. “For instance, egg white omelets may be popular, but you’re not getting any choline because it’s found in the yolk.”
● Up your anti-oxidants. Advocates for food from pomegranates to prunes boast about high levels of disease-fighting anti-oxidants. According to researchers at Tufts University, they help fight off oxidative stress on our brains, so they help protect cognitive function.
● Feed your mind. Simple summer suppers of steak and salad are a good idea. The minerals iron and zinc have been shown to improve memory and concentration. Lean beef cuts such as flank steak or sirloin steak are among the best-absorbed sources of these nutrients. Dark leafy greens or cooked collard greens are a great source of vitamin K, which helps keep our blood pumping from head to toe — improving brain power, too.
Eating a light lunch such as a turkey sandwich? The amino acid tryptophan found in turkey helps boost brain power by making serotonin in the brain, which helps us to sleep better. A good night’s sleep recharges tired brain cells.
● Drink to help you think. Dehydration can make you feel listless and contribute to concentration problems. The Institute of Medicine’s recommendations call for women to drink 11 cups of liquid and men 15 cups per day. Whether you choose a cold slice of watermelon or juicy Georgia peach, you’re rehydrating because the water in fresh fruit and vegetables counts toward daily fluid intakes.
