The brain, like the heart, needs nourishment. According to Doctor Aaron Lord, Head of Neurology at NYU Langone Brooklyn Hospital in the US, approximately 25% of the body's blood supply goes to the brain. This highlights how a nutrient-rich diet plays a crucial role in the health of the brain, heart, and vascular system. Doctor Lord emphasizes that daily food choices can directly impact brain function. Below are the specific foods he regularly incorporates to boost brain health.

Coffee and tea offer brain-boosting benefits, primarily due to their flavonoid and caffeine content. Doctor Lord consistently drinks tea, almost every day. According to him, tea and coffee contain numerous flavonoids and phytonutrients that benefit brain metabolism and help manage blood sugar.

The caffeine in tea and coffee also helps improve concentration and may contribute to reducing the risk of cognitive decline. However, caffeine consumption should be moderate.

Omega-3-rich fatty fish, such as salmon and sardines, benefit the brain with their anti-inflammatory properties. Doctor Lord recommends prioritizing wild-caught fish when possible, as they generally offer better nutritional value than farmed fish.

Leafy greens provide a wealth of nutrients essential for optimal brain function. They offer fiber, folate, lutein, and beta-carotene. Some varieties favored by Doctor Lord include: bok choy, asparagus, and young broccoli. The fiber in these vegetables also supports a healthy gut microbiome, which positively impacts brain function. Steaming, blanching, or quick stir-frying are preparation methods that help retain better nutritional value.

Tomatoes are a powerful source of antioxidants, crucial for mitigating factors linked to neurodegeneration. These antioxidants help reduce inflammation and oxidative stress. Doctor Lord frequently incorporates tomatoes into salads, makes sauces to accompany fish or chicken, or pairs them with mozzarella cheese, basil, and olive oil.

For healthy snacking, walnuts and berries offer significant brain benefits. Doctor Lord advises replacing afternoon fried snacks with a handful of walnuts and berries. According to him, walnuts are among the best nuts for the brain due to their high omega-3 content.

He also frequently eats blueberries in the morning because these fruits are rich in flavonoids—antioxidant and anti-inflammatory compounds that can lessen the impact of stress on the brain. A suggested breakfast from him is overnight oats served with walnuts and blueberries.

Bao Bao (According to Times of India)

Photo: Bao Bao