10 Best Foods & Supplements for Brain Health

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If you are caring for or know someone with Alzheimer’s or dementia then you realize how frightening and debilitating this disease can be. If you are like me, you want to do everything you can to prevent or at least delay the onset of cognitive decline in yourself.

We know from many studies that people who regularly exercise (especially aerobic exercise) are less likely to develop dementia. Also, diet appear to be a factor.

Based on my own research and upon conversations I’ve had with doctors and nutritionists I’ve come up with a list of the 10 best foods and supplement for optimal brain health.

You’ll notice that dark chocolate is not on my list. This is because the recent study published in the journal Hypertension and heavily publicized by the Daily News and others was a very limited study with few participants over a short period of time. It was really designed to measure blood flow and was sponsored by guess who, the Mar’s candy corporation.

There are many benefits of eating dark chocolate and I recommend it, but not particularly for brain health.

Here’s my list:
1. Water.

Dehydration raises stress hormone levels, causing serious brain damage. The rule of thumb is you should drink at least 8, 8-ounce glasses a day. I think 10 is better.
2. Fish.
DHA, an omega-3 fatty acid found in fish, is the main component of brain synapses.
A lack of omega-3 has been shown to diminish intellectual performance and is linked with dementia. If you don’t eat fish, omega-3 is also found in walnuts, pumpkin seeds, and flax seeds. In addition, you can take it as a supplement; 2000 mg a day is what I recommend.
For a wonderful, downloadable poster on the best fish you can eat, click here.
3. Antioxidant-Rich Fruits and Vegetables.

The best of these, according to the U.S. Department of Agriculture, are blueberries, blackberries, cranberries, strawberries, spinach, raspberries, brussels sprouts, plums, broccoli, beets, avocados, oranges, red grapes, red bell peppers, cherries, and kiwis.
Five servings a day of fruits and vegetables is recommended which seems like a ton but isn’t. A serving is only 1/2 cup.
4. Complex Carbohydrates.
For energy, your brain needs fuel, and the best choice is glucose. Complex carbohydrates, such as whole grains, starchy vegetables and fruits digest slowly, providing a steady supply.
5. Green Tea.

Ingredients in green tea (and to a lesser extent, black tea) slows the build-up of plaque in brains from amyloid deposits. And drinking tea is associated with mental alertness.
6. Eggs.
Eggs are rich in choline, a fat-like B vitamin, which has been shown to enhance memory and minimize fatigue.
7. Alpha Lipoic acid (aLa).
This powerful supplement is both water and fat soluble, meaning it enters all parts of cells to neutralize free radicals. It is the only antioxidant supplement that can easily get into the brain. There is some evidence it is useful in the prevention of strokes.
8. Acetyl-L-Carnitine.

This is an essential contributor to the production of the neurotransmitter “acetylcholine,” which is required for mental function. Double-blind clinical trials suggest acteyl-L-carnitine delays the progression of Alzheimer’s disease and enhances the overall performance of people with the disease.
9. Phosphatidyl Serine (PS).

Stimulates cells in your brain to make new dendrites and axons. People who take PS remember more names, faces, phone numbers, and written information.
10. Nattokinase.

Derived from fermented soybeans, nattokinase facilitates better blood flow throughout the body.
Note: Beware there are many branded brain health supplement combinations on the market that make all sorts of dubious claims. Many of the ingredients in these supplement have been shown to benefit brain health, but only in much, much larger doses than is found in these pills.

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  224. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  225. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  226. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

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  229. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

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  231. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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  239. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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  241. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

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  244. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  245. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

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