Due to the complex nature of the brain, as we age, certain regions may not receive enough blood, oxygen, and nutrients needed to remain healthy. Microcirculation is foundational in the supply of oxygen and nutrients into the brain, supporting blood vessels and capillaries. One of the best ways to improve this microcirculation is through foods that contain antioxidants, flavonoids, nitrates, and omega-3 oils.
There are several foods that are the “best of the best” for your brain that you will find enjoyable. This list includes dark chocolate and red wine. What great medicine!
Cocoa- found in dark chocolate, contains high amounts of flavonoids. It also supplies theobromine, an alkaloid with the benefit of dilating the arteries going to the brain. The results seen in clinical trials show improvements in blood vessel function in the brain and reduction of inflammation. Enjoy 20 grams a day of 85% dark chocolate.
Beetroot- is one of the richest sources of dietary nitrate, allowing the body to make nitric oxide to help regulate blood pressure and support microcirculation.
Green tea- contains polyphenols with both protective and regenerative effects on brain cells. Due to its strong antioxidant capacity, green tea is used to promote healthy ageing.
Spinach and green veggies are low GI carbs and helpful in reducing the overall carb intake. Restricting carbs is a key strategy in treating Insulin Resistance/ Type 2 Diabetes associated with dementia.
Red wine has the backing of research for its healthy ageing benefits, including reducing the risk of dementia. It contains resveratrol as well as flavonoids. (Use in moderation, of course.)
Virgin Olive oil is rich in healthy fats, polyphenols, and antioxidants. It supports healthy
memory. In regions where olive oil is central to the diet, people tend to live longer.
Blueberries, raspberries, blackberries, and strawberries- contain the blue-red pigments called anthocyanins, a flavonoid associated with improvements to arterial stiffness
and blood pressure.
Garlic- particularly when used as a fresh crushed raw clove is good for both microcirculation and blood flow. The benefits of small amounts of garlic (half a clove daily) are wide ranging for heart function and cholesterol.
Salmon- is a top source of Omega-3 oils well known for their anti-inflammatory properties. Omega-3’s reduce both systemic inflammation and inflammation impacting neurons. It is also used to help lower cortisol levels associated with stress. Other fish, including tuna, are rich in Omega-3’s. Walnuts and almonds supply good oils as well.