Baycrest

Top 5 Brain Healthy Foods W hen it comes to optimal brain health, what you eat plays a key role. In fact, up to half the cases of Alzheimer's disease may be the result of diet and lifestyle-associated disorders, says Dr. Carol Greenwood, Baycrest Senior Scientist and Professor of Nutritional Sciences at the University of Toronto. Instead of following food fads, she recommends eating a well- rounded diet. "Variety is important to ensure broad exposure to healthy nutrients and food components," Dr. Greenwood says. "We need to start addressing issues around Alzheimer's disease risk reduction in early and mid-adulthood — our metabolic health in our 50s is a better predictor of Alzheimer risk than our metabolic health in our 70s." With that in mind, below are Dr. Greenwood's Top 5 nutritional tips for optimal brain health: 1. Eat more fruits and veggies. You've heard this one your whole life. For the most benefit, include more vegetables than protein on your plate and choose your fruit and vegetables based on taste preference, seasonality and vibrant colours. 2. Be lean and green. Add foods like kale, cauliflower, cabbage, bok choy, broccoli and brussels sprouts at mealtime to get those great "green" nutrients, such as potassium, calcium folate, vitamin B12, vitamin A and vitamin D, among others. 3. Be berry aware. Everybody loves berries. But don't be fooled by claims that only certain berries, like acai or blueberries, are "superfoods" or contain more or "better" nutrients than others. All untrue, says Dr. Greenwood. "We have no evidence that any one berry is better than another. Berries are good, so go for them all. Variety is always important. It ensures we are exposed to — and eating — lots of different healthy compounds." 4. Go fishin'. Fish high in omega-3 fats, such as salmon, sardines or mackerel, have a positive impact on brain health. Studies show that omega-3 fatty acids help protect against inflammation and are good for brain functioning. 5. Go nuts! Nuts contain brain healthy oils which can be included in your diet. Use them as snacks or include them in salads. Dr. Carol Greenwood is a Baycrest Senior Scientist and Professor of Nutritional Sciences at the University of Toronto. For more information on brain healthy foods visit: baycrest.org/brainmatters/healthyfoods Dr. Carol Greenwood "Variety is important to ensure broad exposure to healthy nutrients..." 2 BrainMatters WINTER 2015/16

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