What foods could strengthen your memory, improve your problem-solving ability, and make you an even better multi-tasker? In short, can any foods help to improve your brain power?
Are there foods that would increase the size of your brain?
Studies suggest that omega-3s help brain function, specifically visual memory and executive function, including problem-solving, multi-tasking and abstract thinking.
In a new study published in the February 28th volume of the journal Neurology, researchers from the UCLA-based lab of Zaldy S. Tan, MD looked at the role of Omega-3 fatty acids in influencing brain power and overall brain health.
They took 1,575 middle-aged and elderly participants, who were dementia and stroke-free.
Participants were given MRI brain scans and other tests measuring mental function, body mass and omega-3 fatty acid levels (mostly of docosahexaenoic acid –DHA) in their red blood cells.
Researchers found that those whose DHA levels were in the bottom 25 percent had lower brain volumes than those with higher DHA levels. On average, these decreased brain volumes were equivalent to two years worth of brain aging. (Brain volume generally goes down as we age.)
In addition, those whose levels of omega-3 fatty acids were in the bottom 25 percent, scored lower on tests of brain function (specifically visual memory and executive function, including problem-solving, multi-tasking and abstract thinking.)
Now I have to point out, this is a correlational study, so there are some limitations to it. I’m looking forward to someone conducting a randomized, controlled study on the topic. Though this study is still suggestive, it’s informative enough that I thought you’d want to know about it.
Where can you find omega-3 fatty acids?
Most commonly in fish, which is what most of the participants in the high DHA-level group ate.
If you aren’t a fish lover, foods like flax seeds and walnuts also have omega-3s, as do soybeans and to a lesser extent, tofu.
We have the opportunity to positively change our brains through targeted lifestyle changes.
A healthy diet is an important part of a healthy brain but there are other ways to use neuroplasticity for improved health, both for you and for your patients.
Relationships, for instance, are important for brain function, especially in children.
Relationships are so important to brain health that we are dedicating one whole segment of the Brain Science Webinar Series to how relationships effect the development of the young brain.
Knowing the benefits of omega-3s to brain health, do you and your patients get enough of these fatty acids? Please leave a comment below and tell us some of your best ways to get them into your diet.
bravo
This is great because I like to eat fish and like to eat nuts, especially walnuts.
Thank you
WOW just what I was searching for. Came here by searching for
Protein 90 5kg
What’s up everyone, it’s my first go to see at this site, and paragraph is really fruitful for me, keep up
posting these articles or reviews.
I recommend Nordic Naturals brand EPA/DHA products for omega 3 oils. You need a minimum of 12 X the amount of vegetarian omega 3’s as you do from fish for the same therapeutic effect. And if you come from ancestors that lived near water you probably won’t be able to use the vegetarian forms at all. They’ll add calories but not much health benefit. Purslane is a green vegetable that gives vegetarian omega 3’s as do Chia seeds. The average person needs to take 2 – 3 g or 2000 – 3000 mg of EPA plus DHA to get a therapeutic dose. REad teh side of teh bottle under supplement facts and see how many caps or teaspoons you need to take to get taht dose bu adding up the EPA plus DHA. e.g. 1 soft gel contains 300 mg EPA and 200 mg DHA. So you’d need 6 soft gels to get 2000 mg. Take it in a concentrated form otherwise you’re swallowing a lot of big soft gel caps. Another option is liquid. Nordic Naturals calls theirs Ultimate Omega. Forget about taking omega 6 or 9 in conjunction with omega 3. You get enough of those if you eat nuts or vegetable oils.
FOR SEVERAL YEARS, I HAVE BEEN TAKING 2 LARGE CAPSULES OF FISH OIL IN ADDITION TO A WEEKLY CAN OF SARDINES AND COOKED CATFISH, USUALLY WEEKLY. I UNDERSTAND THAT ONE CANNOT GET TOO MUCH OMEGA 3. TRUE OR FALSE?
Fish may be a good source, if you are getting wild Alaskan salmon, but most fish is contaminated with mercury. Mercury is actually harmful to the brain. Flax is a wonderful source of omega 3 fatty acids, and is much higher than fish anyway. Hemp seeds are higher than flax, and Chia seeds are higher than hemp. They also have a multitude of other nutrients which makes them a super-food.
I’M ALLERGIC TO SOME FOODS. I HAVE NEVER LIKED MEAT BUT I EAT FISH. I CANNOT EAT WHEAT, GLUTEN, LACTOSE, NEITHER EAT ANYTHING HAVING THOSE INGREDIENTS. I EAT CARROTS, POTATOES, SOME VEGETABLES AND FRUITS. IS IT ALRIGHT FOR ME TO DRINK GINKGO BILOBA? I WAS OPERATED FROM THE GALLBLADDER 30 YEARS AGO AND AM SENSIBLE FOR SOME FOODS AND SOMETIMES I DON’T KNOW WHAT TO EAT. I LOVE ICE CREAM AND CHOCOLATE
BUT CANNOT EAT IT EITHER, UNLESS IT HAS NO LACTOSE. PLEASE GIVE ME HINTS ON WHAT CAN I DO. I APPRECIATE VERY MUCH YOUR SERIES AND INFORMATION WHICH I FIND VERY IMPORTANT AND INTERESTING. THANK YOU FOR ANY SUGGESTION GIVEN ON THIS MATTER. BLESSINGS TO ALL OF YOU WHO CARES ABOUT OUR HEALTH. THANK YOU VERY MUCH.
I take omega 3 & 6 supplements everyday, try to include flax & chia seeds, and eat walnuts & almonds for my snacks. I eat more fish than chicken or eggs, and very little red meat. Here’s to a good-sized brain! I am interested in hearing Dr. Siegel’s presentation. He is one of the most knowledgeable & entertaining professionals in his field. I cannot wait!
I am enjoying the series thank you for this information. I stopped taking fish oil caps about three months ago to give my body a rest and notice the difference. There is only so much nuts, seeds etc. you can eat and you need your brain it is your hardrive. I think chemicals and stress play a big part in our health. WHERE ARE YOU WITHOUT YOUR HEALTH. Carmen
I am so grateful to Ruth and everyone on your series for making brain science accessible and understandable for all!!! I am enjoying you series tremendously. I have been using neuroscience to successfully help people to heal for over 20 years in my practice and make it available to everyone by phone or Skype. For those who are interested, please go to drvcarson.com
In service to you all, and blessings
Dr. Viviane
I have been using Falx seeds, freshly ground everyday and walnuts for the past five years and they have helped me. I am a vegetarian, so you do not have to take fish for omega 3, you can do it with walnuts and Flax seeds.
The brain and panic how to get off drugs
I have tryed many times to stop the drugs
it hasen’t worked. Can you help me I’m 73.
Thank You
Arnie 616-299-1332 a_nieboer@yahoo.com
WE DON’T NEED FISH WE GET OMEGA 3’s FROM WALNUTS THAT LOOK LIKE OUR BRAINS! Yeah….
Walnut Pate
1 cup walnuts
1 tbsp miso
3 tbsp tomato paste
1/2 cup nutritional yeast
2 tbsp lemon juice
1 tsp apple cider vinegar
1/2 tsp paprika
Salt and pepper to taste
1/2-1 cup water
1) Place all ingredients save the salt/pepper and water in a food processor.
unTaco Meat
1 1/2 cups raw walnuts, ground in food processor
1 big chunk of onion diced
1 celery stick
1/2 Jalapeno
1 1/2 tsp ground cumin
3/4 tsp ground coriander
2 tsp Nama Shoyu or Braggs
pinch cayenne 1. Mix and serve on Tostadas
Honey Walnut Spread
2 cups walnuts
3/4 cup honey
3/4 cup (about 4 ounces) dried pears, cut in 1/4-inch dice
2 teaspoons herbes de Provence or mixed Italian herbs
1 teaspoon ground coriander
2 tablespoons finely-grated orange zest
1 tablespoon fresh-squeezed orange juice
1 teaspoon fresh-squeezed lemon juice
1/8 teaspoon coarse or sea salt
Coarsely chop 1 cup of the walnuts; chop the remaining cup of walnuts finely. Place all the nuts in a large bowl and add the honey, dried pears, herbes de Provence, coriander, orange zest, orange juice, lemon juice, and salt. Beat vigorously until completely mixed;
I am struggling with a combination of ADD and Sleep Apnea. Both of these disorders are being medically supervised, yet I continue to fall asleep at my desk and sometimes even while driving to and from work. When I say sleep, what I really mean is brain fog. If I do fall asleep, even for 5 minutes, I wake up restored. It facinates me when I fall asleep for 2-3 minutes and wake up fine.
I am wondering if there is a food or supplement that can be used to keep my brain more awake. Also, my mom is in the end stages of Alzheimer’s Disease. My own forgetfulness and brain fatique make me worry if this is somehow related to pre-Alzheimers. I am about to turn 51.
I am not looking for a diagnosis, just food & supplement recommendations.
Thanks,
Joy
Hello Joy,
I read your blog and have a marvellous recommendation for you as relates to the body, mind, emotions, etc. If you will call me at 760-494-3013, I will be glad to be of help. It takes a bit of explaining and is too long for a blog.
Blessings,
Barbara
Too long for a blog ah?
Please check if you have thyroid problems. Some of the symptoms you describe are related to thyroid dysfunction.
Joy,
I have vivid memories of falling asleep–I totaled a car once. For me, dealing with a candida overgrowth was all it took to end that dilemma. Fifteen years later, I still do a candida cleanse one a year. Check it out.
Kay
Thank you so much God bless you Abundantly
Whilst I think it is good that nutrietnts that can help promote mental wellbeing are being researched and identified so that we can implement clinical effects via our diet and/or concentrated supplements – which helps give individuals more hope and control. However, like Traudl ..i think that there is a danger of these interventions becoming isolated from the broader importance of a healthy diet and a healthier lifestyle in general. However, i am pleased to be hearing about these developments. Thank you Ruth.
To me, all the recommendations of single substances just cannot be right. Every substance in living foods is embedded with the whole thing and shows its effects as a whole. Let me give an – admittedly drastic – example. If you put together 2 legs, 2 arms, a head, a corps with all the organs, it will never be the same as a human being, even though you got all the pieces that make up a human. It is the same with our food. You don’t eat omega 3 fatty acids, you eat walnuts or flax seeds which include omega-3-fatty acids. Those fatty acids need all the other substances of the seed too to show their biolgoical effects.
Considering the findings of “old” researchers and clinicians in the field of nutrition such as Pottenger, Bernasec, Cleave, Campbell, Weston Price, Yudkin, Bircher-Benner, Werner Kollath, Kuratsune and others combined with the involuntary experience from 2 world wars, you should recommend natural unprocessed food. The combination of natural food is important, i. e. it is best to include at least one third of your daily food as raw vegetables, half of which grown above ground, the other half in the ground (example: lettuce and carrots), 2 of each kind every day, and only half of thät amount as fresh raw fruit. Avoid processed food, refined fat, flour and sugar by all means. Use whole grain and mill it just before using it.Natural fats and oils also are important, such as all kinds of nuts and seeds, like flax seeds etc. ncluded. Experience has also shown that 3 tablespoons of raw grain a day – either coarsely milled or sprouted – mixed with frex fruit, cream and nuts and seeds – really boost your health.
I know this isn’t easy to do, but it is possible. If you eat like everybody else does, you will get sick, there is no way of staying healthy without living foods. Contact me for more information.
Totally agree …lower or stop the process food..live in more conscious mind..sensibly..
My question is our food is low in energy…since the proper nutrient is lacking in the soil..how to get enough and what to do..what to eat ..and how to know if it is what our brain need individually?
would like to hear from you
I have read that other than algae, fish is the only of the sources mentioned that actually have the DHA part of the Omega-3, which appears to be the most important for brain growth. Is this true?
Hemp seeds are also an excellent source of Omega-3’s and they are delicious too!
Rose, do you eat the hemp seeds just like raw sunflower seeds and how else?
Thank you