Food for thought: Some foods, even chocolate, contain nutrients that boost brainpower

If you eat smart, you might actually stay smart, according to local medical professionals.

"Researchers and scientists are looking at particular phytochemicals and antioxidants as an aid in protection against memory loss," said Janet Anders, registered licensed dietitian at Fitness Plus in Cape Girardeau. "One of the phytochemicals with promise are flavonoids found in fruits like citrus, apples, berries, as well as teas, coffee and chocolate. This particular flavonoid may help to alter 'cell signaling pathways.'"

Chocolate as health food? It's true. Raina Childers, registered dietitian at HealthPoint Fitness in Cape Girardeau, said chocolate, especially dark chocolate, is a good source of nutrients and antioxidants. While milk and dark chocolates contain about the same calories and fat, milk chocolate loses some natural ingredients when it is diluted and processed.

Nutrients and antioxidants found in chocolate, especially dark varieties, can boost brainpower. (Stock art)

"It's like comparing white bread to wheat bread. They're similar in their core ingredients, but one has less nutrients," Childers said.

Coffee is another healthy option.

"Coffee is the gold standard," Childers said. "Drinking a reasonable amount, about 300 milligrams per day, will increase alertness and may help prevent Alzheimer's and dementia."

Blueberries and green tea are especially rich in antioxidants, she added. In addition, make fish, nuts, flax, seeds and whole grains a part of your regular diet, as they contain omega-3 fatty acids that are great for brain health.

"This doesn't mean we should rush out and overindulge on these types of foods," Anders said. "It means we need to make sure we're eating a well balanced diet that includes a variety of foods, and make an effort to get in our color-rich fruits and vegetables, which is where we get these protective phytochemicals and antioxidants."

Childers warned against dietary pills and supplements that promise good health.

"There is no one herb or pill that will maximize the benefits of these foods," she said. The pills contain antioxidants and phytochemicals extracted from the food and concentrated into pill form, but Childers said they simply do not have the same effect as eating the whole food and have not held up in scientific research. Instead, keeping a healthy, low-fat diet will naturally lower brain plaque, improve blood circulation and contribute to overall good health.

Healthwatch

This story first appeared in the 2009 issue of the Southeast Missourian's special publication Healthwatch, available now at stands and the Southeast Missourian offices.