Brain Food

According to a recent study, cognitive decline can start setting in as early as age 45, which is much sooner than previously thought.  Researchers are starting to learn that we can actually build up our brains - making them bigger and sharper - just by feeding them the right nutrients.  I don't know about you, but I'm going to start eating a lot more of the six brain foods below.

Sunflower Seeds

A handful provides a good dose of vitamin E, a nutrient that appears to shield neurons from cell damaging free-radicals.  After analyzing data from subjects ages 55 and older, Harvard researchers discovered that people who consumed the most vitamin E were 25% less likely to develop dementia than those who consumed the least.  An alternative is one of my faves: almond butter.

Yogurt

Run to the dairy aisle for this plentiful source of vitamin B12.  In 2011 scientists found that people with indications of a B12 deficit performed worse on tests of long-term memory.  Too little B12 can lead to the degeneration of myelin sheaths - the protective layer around our nerves that allow impulses to travel quickly through the brain.  An alternative: swiss cheese.

Total Whole Grains

It's high in B, C, D and E - a medley that may prevent brain shrinkage linked to Alzheimer's.  In a 2012 study, subjects with high-levels of those vitamins had significantly larger brains and scored better on visual-spatial tests.  An alternative: Kellogg's Smart Start Antioxidants cereal.

Salmon

This is my very favorite fish and clearly explains my brilliance.  Fatty fish are full of Omega-3s, and new research suggests these nutrients may be essential to maintaining youthful mind.  A study, which involved MRI scans of subjects with an average age of 65, noted that brains of those with the lowest omega-3 levels in their red blood cells appeared two years older than the brains of those with higher levels.  An alternative: walnuts.

Eggs

Their yolks are loaded with vitamin D, which helps break down the insoluble plaques that characterize Alzheimer's.  Researchers have found that those who are deficient in the vitamin were 60% more likely to experience cognitive decline during a six-year period.  An alternative: sardines (blecch...just eat more omelets).

Edamame

These delicious soy beans are rich in choline, a building block for a neurotransmitter that helps relay information throughout the nervous system.  Higher choline intake is linked to better scores on verbal and visual memory tests, and MRI scans revealed that the participants who ate choline-rich foods also had fewer white matter hyperintensities (aka spots on the brain that are considered possible indicators of increased risk for Alzheimer's).  An alternative: turkey or chicken.

These life-enriching factoids are all courtesy of O, The Oprah Magazine.