by Lori Wuellner
Have you ever gone into a room and forgotten what you went to retrieve? It happens to most people.
Have you fueled your brain lately? Just like your car, your brain needs fuel to operate effectively.
Consuming a well-balanced diet that includes foods rich in antioxidants and omega-3 fatty acids can be beneficial for the brain and the rest of the body, too.
Here’s where to find some key nutrients that are especially important for your brain:
Vitamins
Vitamin C- citrus fruits, broccoli, Brussels sprouts, strawberries, cantaloupe
Vitamin E- vegetable oils (corn, canola, sunflower, soybean and olive), nuts, leafy green, some fortified cereals
Vitamin B12- animal products like meat, fish, poultry, eggs and milk; and some breakfast cereals fortified with B12
Folate- leafy, green vegetables; dry edible beans; and fortified cereals
Beta-carotene- dark-colored vegetables such as sweet potatoes, carrots, kale, spinach and winter squash
Omega-3 Fatty Acids DHA (docosahexaenoic acid)- all fish, but especially high in pink salmon, trout, albacore tuna and shrimp ALA (alpha-linolenic acid)- flaxseed oil, canola oil, soybean oil and walnuts
Minerals
Selenium- seafood, mushrooms, egg yolks, poultry, liver, red meat, whole grains, seeds, soybeans, nuts and vegetables like garlic, onions and broccoli
Interestingly, many of the risk factors for age-related memory impairment are the same risk factors for cardiovascular disease.
So, following a heart-healthy diet can help decrease the risk of multiple diseases (high blood cholesterol, high blood pressure, diabetes, obesity) plus improve brain health.
Heart-healthy eating includes decreasing saturated fats (found in dairy and animal products) as well as coconut, palm oil and chocolate. It also means avoiding trans fats (found in margarine, shortening and processed foods). Find out the latest on FDA targeting trans fats in processed foods at http://www.fda.gov/forconsumers/consumerupdates/ucm372915.htm.
In the meantime inventory your eating habits to see how well you are doing consuming the above foods. To give you a jump-start try the recipes that follow rich in many of the vitamins important for your brain.
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email [email protected].
Grapefruit Spinach Salad Oriental
•10 ounces (about 4½ cups) fresh spinach, washed and drained
• 1 4-ounce can sliced mushrooms, drained
• 1 5-ounce can water chestnuts, diced
• 2 grapefruits, sectioned and diced
• ¼ cup vegetable oil •1 tablespoon vinegar
• 2 tablespoons grapefruit juice
• 1 tablespoon soy sauce
• ¼ teaspoon—each bottled hot pepper sauce, salt and dry mustard
Directions
Tear spinach coarsely and place in large salad bowl.
Add mushrooms, water chestnuts and grapefruit. Mix together oil, vinegar, grapefruit juice, soy sauce, hot pepper sauce, salt and dry mustard.
Toss dressing with spinach mixture and serve. Makes 6 serving. Per Serving: about 150 calories and 9 grams (g) of fat. (Source: North Dakota State University)
Rainbow Veggie Salad
1 can red kidney beans (15.5 ounce, drained and rinsed)
1 can black beans (15.5 ounce, drained and rinsed)
3 carrots (scrubbed and sliced)
1 yellow squash (small, washed and sliced)
1 zucchini (small, washed and sliced)
½ cup light Italian dressing
½ teaspoon pepper
1. Mix all the vegetables in a large bowl.
2. Pour dressing over veggies.
3. Sprinkle with pepper.
4. Stir gently, coating all vegetables.
5. Cover and refrigerate at least 8 hours.
Makes 10 Servings. Nutrition Facts per serving: 90 calories; 2 g total fat, 0 mg cholesterol, 210 mg sodium, 14 g total carbohydrates, 5 g dietary fiber, 2 g sugar, 4 g protein. (Source: Healthy Choices for Healthy Families, University of Kentucky, March 2014)
