The Costco Connection

By Leslie Pepper

HERE’S FOOD FOR thought: Your diet can in;uence not only your body’s health, but your brain’s health as well. ;e following six foods can help keep your head healthy.

Berries. Berries in the blue-red group—
think blueberries, strawberries, blackberries,
cranberries, elderberries and raspberries—are
more than just a tasty treat. ;ey also help
keep you feeling sharp. Berries are chock-full
of antioxidants, or, more speci;cally, antho-
cyanins. It’s what gives berries their pigment,
but, more than that, “anthocyanins prevent
brain in;ammation and improve blood ;ow
to the brain,” says Marisa Sherry, a nutritionist
in private practice in New York City. “;is
helps improve memory and prevent age-
related degeneration.”
In fact, a study published in the Annals of
Neurology found that women who ate at least
one cup of blueberries and strawberries a
week experienced a signi;cant delay in men-
tal decline (two and a half years!) compared
with women who skipped the fruit.

Eggs. Eggs have gotten a bad rap in recent years. But eggs—more speci;cally, the yolks—are a rich source of choline, a chemical cousin to the B vitamins. Choline must be present in the body in order to create the brain chemical acetylcholine, which is thought to play a central role in learning and memory.

Eggs also have the highest-quality protein, says Sherry. “;e protein in eggs helps fuel neurotransmitters, such as dopamine and norepinephrine, which helps the brain feel more alert,” she adds.

To keep your cholesterol intake in check, keep it to no more than one egg a day. Or eat lean meat, ;sh, poultry or soybeans, which are also good sources of choline.

Oatmeal. ;is complex carbohydrate
provides slow and steady fuel to the brain any
time of day—not just in the morning.

“Complex carbohydrates are converted to
glucose, which is the main source of energy
for our brains,” says Sherry. “Without glucose
we have a hard time learning, remembering
and focusing.”
And, because the body breaks down the
carbs in oatmeal slowly, oatmeal supplies a
steady stream of glucose that will keep mental
muscles ;exed for hours.

Olive oil. We’ve long known that olive oil is good for the heart. But new research shows the extra-virgin type may actually stave o; Alzheimer’s disease. Extra-virgin olive oil contains a type of natural phenolic compound called oleocanthal, which has antioxidant and anti-in;ammatory properties. And according to a study published in ACS Chemical Neuro-science, research on mice suggests that oleocanthal helps shuttle the abnormal Alzheimer’s disease proteins out of the brain.

Walnuts. Grab a handful of walnuts if you’re feeling forgetful. One study found they can help boost memory, concentration and information-processing speed. Researchers who looked at information from the National Health and Nutrition Examination Survey found that people who ate more walnuts performed better on a series of cognitive tests.

What’s in walnuts that gives the brain a boost? Researchers point to many factors, including their high antioxidant content, the combination of vitamins and minerals, and the fact that they are the only nut that contains a signi;cant source of alpha-linolenic acid, a plant-based omega- 3 fatty acid with heart- and brain-health bene;ts.

Wild salmon. While fat may be bad for your waistline, certain types of fat are good

for your brain. “Your brain is composed of about 60 percent fat, so it needs fat to fuel itself and work properly,” says Cynthia Green, founder and director of the Memory Enhancement Program at Mount Sinai School of Medicine in New York City and author of Brainpower Game Plan (Rodale Books, 2009; not available at Costco).

Deep-water fatty fish, such as salmon, albacore tuna and anchovies, are rich in omega- 3 essential fatty acids, one of those good fats. ;ese include EPA and DHA, which bolster communication among brain cells and help regulate neurotransmitters responsible for mental focus. Data shows that, in healthy adults, a higher intake of dietary omega- 3 fatty acids boosts the so-called “executive functions” (that’s science speak for more focus, faster decision-making and sharper memory)—especially as we get older. C

Leslie Pepper is a freelance writer based in Merrick, New York, who specializes in health and nutrition.

The Costco Connection Costco offers a wide variety of healthful foods, including fresh meats and produce, organic products, supplements and more.

In our digital editions

Click here watch a video on the merits of omega-3s.

(See page 11 for details.)

More brain
boosters

OTHER FOODS YOU might want to stock in the fridge and pantry to keep your gray matter happy include avocados, cinnamon, coffee, dark chocolate, chickpeas, green leafy vegetables, red wine, seeds, tomatoes and wheat germ.