LIVING WELL

I eat, therefore I think

A healthful diet is good for your head, too.

For decades, there has been a steady stream of reports linking what’s on the menu to a defence against heart disease and stroke. But it’s only in the past while that the notion of “food for thought” has been making the headlines. And it is indeed timely. A large segment of the population is now clearly interested in taking steps to maintain cognitive function. Many are in search of elixirs, potions or supplements that may stave off a decline in brainpower. But accumulating evidence points to the concept that some of the same healthful eating recommendations that can keep arteries robust may also go a long way in keeping minds sharp.

Changes in blood vessels resulting from risk factors such as elevated blood cholesterol readings or high blood pressure can play a role in promoting cognitive decline just as they contribute to the odds of having a heart attack or stroke. And just as they do in the development of cardiovascular disease, the processes of oxidation and inflammation are also part of the puzzle. But because cognitive decline can happen slowly over time, people often feel they have little control over the subtle changes.

Research, though, is demonstrating healthy eating and active lifestyles may indeed be significant protective factors.

As for the gold standard of healthy eating, especially when it comes to protection against heart disease, stroke and certain cancers, the Mediterranean diet ranks at the top. And according to Columbia University researchers, it’s time to add brain function to the list. In research looking at almost 2,000 American subjects with an average age of 76, the Mediterranean diet was linked to a reduced likelihood of developing Alzheimer’s disease. It’s an eating style containing plenty in the way of fruits, vegetables, legumes, fish and olive oil and very little red meat, along with moderate amounts of alcohol – a pattern that’s low in artery-clogging saturated fat and packed with a bounty of compounds with antioxidant and anti-inflammatory action.

While many people turn to the medicine chest for their supply of antioxidants, research continues to support getting a variety of these disease-discouraging compounds from food instead. In the ongoing Women’s Health study at Harvard University, researchers found no difference when they assessed the impact on cognitive function of taking 600 IU of vitamin E on alternate days against a placebo in more than 6,300 women 65 years or older. In the battle against heart disease and stroke, other research has linked high doses of vitamin E to adverse effects.

Instead, consider following some dietary advice that’s been around for decades – make sure to eat your veggies. They’re rich sources of a wide assortment of antioxidants. And don’t skimp on the number of servings. Researchers in Chicago followed more than 3,700 subjects aged 65 and older and assessed fruit and vegetable consumption and cognitive function over a six-year period. They found that while fruit intake didn’t appear to be connected to cognitive function, vegetables were another story. Those subjects who consumed an average of just one serving of vegetables a day showed significant decline when compared to those who consumed almost three servings a day.

Other research has looked at particular fruits such as blueberries (especially the wild variety), which have come up smelling like roses. Both animal and human studies have repeatedly pointed to effects on brain function for those who regularly consume these berries. And while, in the past, they were limited as a summertime treat, frozen unsweetened wild blueberries are now available in freezer cases all year long.

Fish is another item to include on the menu as brain food. While it’s true that when fish replaces meat at meals, artery-clogging saturated fat counts drop, it seems fish offers a defence against cognitive decline due to its omega-3 content. In another Chicago study, researchers found that in subjects over 65 years of age, eating fish once a week was linked to a slower rate of cognitive decline and twice a week or more showed even better results.

But it may be only in a preventive role that fish with its omega-3 fats can keep mental function sharp. Swedish researchers tested fish oil capsules on subjects with both mild and advanced Alzheimer’s disease. While they offered benefit for those with very mild Alzheimer’s, they didn’t do so in those with the more advanced disease. The speculation is that the anti-inflammatory effects of fish oils on the brain are only effective before there are any signs of Alzheimer’s.

And fish’s nutritional perks are finally being recognized. It has even made it into the new Canada’s Food Guide recommendations, which suggest having it twice each week. Go for canned, fresh or frozen options. And speaking of the food guide, the new recommendations for fruit and vegetables for the 50-plus age group have been increased to seven servings each day. Are you there yet?

Fresh Salmon Burgers

Here’s a very yummy way to get in your omega-3s. While you can cut the recipe in half to make two servings, resist the temptation and instead have leftover burgers the next day. Enjoy the extras cold as a change of pace.

6 tbsp fresh whole-grain bread crumbs (1 slice of bread in the food processor) (90ml)

2 tbsp finely chopped shallots (25 ml)

1 egg

1 tbsp fresh lemon juice (15 ml)

1 tbsp finely chopped fresh dill (15 ml)

2 tsp Dijon mustard (10 ml)

1 tsp prepared horseradish (5 ml)

1/4 tsp each salt and freshly ground black pepper (1ml)

1 lb boneless, skinless salmon fillet, cut in chunks (500 g)

1 tsp olive oil (5 ml)

Sauce:

1/3 cup light mayonnaise (75 ml)

1 tbsp finely chopped fresh dill (15 ml)

2 tsp finely chopped shallots (10 ml)

1 tsp Dijon mustard (5 ml)

1 tsp fresh lemon juice (5 ml)

1 tsp drained and rinsed capers, finely chopped (5 ml)

Salt and freshly ground pepper

4 whole-grain hamburger rolls

Garnishes:

4 large tomato slices

4 large onion slices Spring mix

•In food processor, combine breadcrumbs, shallots, egg, lemon juice, dill, mustard, horseradish, and salt and pepper; process until well mixed. Add salmon and process using on-off turns until salmon is coarsely ground and mixed with other ingredients. Form mixture into four patties about 3/4-inch (2-cm) thick. Place on large plate, cover with plastic wrap and refrigerate for at least 1 hour or up to 4 hours.

Sauce: In bowl, mix together mayo, dill, shallots, mustard, lemon juice and capers. Season with salt and pepper to taste; set aside.

•Preheat broiler or grill. Place patties on broiling pan sprayed with vegetable oil cooking spray or place directly on grill. Brush lightly with olive oil. Broil or grill for 4 minutes or until salmon is slightly golden in colour. Turn and brush uncooked side with remaining olive oil; cook for another 4 minutes. Serve on rolls (toasted if desired) with sauce, tomato slices, onion slices and spring mix. Makes 4 burgers.

Per-serving nutritional information: calories: 360; protein: 27 g; fat: 16 g; saturated fat: 3 g; carbohydrate: 21 g; dietary fibre: 3 g; sodium: 498 mg •

Rosie Schwartz is a consulting dietitian in private practice and author of The Enlightened Eater’s Whole Foods Guide (Viking Canada).

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