Brain Food: Eat Your Beans, Broccoli, and Berries!

For keeping your memory strong, the "B's" have it, says Debra Dobies, a registered dietitian (R.D.) with Meridian Health. Healthful fruits and vegetables abound, but consider the bonus benefits of beans, blueberries, and broccoli.

Antioxidants are nutrients that protect your cells from harmful molecules called free radicals. Diets high in antioxidants may help prevent many diseases. And two recent studies in the Journal of the American Medical Association specifically link eating foods high in antioxidants with a lower risk for Alzheimer's disease.

On a new government list of the foods highest in antioxidants, small red beans take first place. Close behind are blueberries and kidney and pinto beans.

"Green veggies — rich in B vitamins as well as antioxidants — boost brainpower, too," says Dobies.

As reported in the journal Neurobiology of Aging, women who ate the most vegetables — especially green leafy and cruciferous veggies, such as broccoli — appeared to experience less cognitive decline than those who declined their veggies. Cognitive decline was assessed with tests that measured thinking skills, memory, and attention.

Dobies also provides these smart serving tips:

• Beans: While beans cook, sprinkle them with cumin, and serve them with rice and a salad for a tasty, inexpensive, meatless meal. Serving vitamin C–rich vegetables, such as peppers, with the beans helps you better absorb their iron.



• Broccoli: Try raw florets for a snack. Add a low-fat dip, or toss them into your favorite salad.



• Blueberries: Add fresh or frozen blueberries to your cereal. Or mix them in the blender with vanilla yogurt to make a smoothie.