Best Brain Boosting Foods - Part 3 - Oils, Drinks, & Dessert

By Anna Hazard

View the Rest of the Series

Part 1 - Overall Food Groups
Part 2 - More Fruits, Veggies, Herbs, & Spices

Introduction

This third part of the series focuses on  the best cooking oils, beverages, and dessert ingredients for helping to promote memory retention, general brain health, and stave off neurodegenerative diseases such as dementia or Parkinson's with brief explanations regarding the food components and their chemical properties that are the cause of these health benefits.
 
Boosting effects can include increasing the presence of helpful neural transmitters, blocking inhibitory transmitters, protecting neurons from the oxidative damage of free radicals, as well as helping to prevent or break-down the build-up of plaque within the brain.

Brain Boosting Foods

Extra Virgin Coconut Oil

• Extra Virgin Coconut Oil (EVCO) is well known for its anti-inflammatory antioxidant polyphenols which bind to free radicals thus helping to prevent oxidative damage to neurons and its medium-change triglycerides (MCTs) which comprise nearly 65% of the total fat in EVCO. Unlike other types of saturated fats, MCTs are quickly converted in the liver into molecules known as ketones.
• Ketones are a back-up energy source for brain cells and can be used my malfunctioning cells such as those affected by Alzheimer's that can no longer properly process carbohydrates or glucose (the normal fuel for neurons & other brain cells). In addition, ketones have been shown to help protect brain neurons from beta-amyloid peptide and reduce the accumulation of the beta-amyloid plaque that causes dementia. Ketones are also heavily used in therapeutic diets for treating epilepsy.
• Diets rich in MCTs such as those found in Extra Virgin Coconut Oil have been found to help improve memory, attention, and cognition in those with mild to moderate Alzheimer's as well as markedly reduce the frequency of seizures in those with epilepsy. The combination of antioxidants and of medium-chain fatty acids has EVCO recommended in diets meant to help with mood & depression, In addition, EVCO is known to raise the ratio of good HDL cholesterol in the blood.
•  In general, 2 - 3 tablespoons of extra virgin coconut oil are recommended per day as a preventative measure with 4 - 6 spoonfuls recommended for those treating neurodegenerative disorders. EVCO is also best used below temperatures of 350F to avoid damaging the nutrients within the oil.

Extra Virgin Olive Oil

• Extra Virgin Olive Oil (EVOO) is high in free radical antioxidant polyphenols that protect cells from oxidative damage. As the brain requires a high oxygen supply (around 20% of the body's total oxygen intake) it's particularly vulnerable to cell damage through oxidation. In particular oleocanthal is an anti-inflammatory polyphenol that can cross the blood-brain barrier and helps prevent the build-up  amyloid beta protein that comprises the plaque within the brain associated with Alzheimer’s. In addition to oleocanthal, EVOO contains over 30 different antioxidant phenolic compounds that can help prevent or even sometimes reverse age & disease related memory, learning & other cognitive impairments. EVOO also increases the levels of the antioxident glutathione (GSH) within the brain. Depleted levels of GSH has been linked to increased oxidative damage.
• The consumption of EVOO has been shown to reduce inflammation within the brain as well as the formation of amyloid-beta plaques and the levels of phosphorylated tau which causes the neurofibrillary tangles that disrupt nerve cell function in Alzheimer’s patients. This is done by activating nerve cell autophagy a process where cells break down and clear out intracellular debris and toxins which ends up removing amyloid beta proteins and phosphorylated tau before they can accumulate and form plaques within the brain.
• Extra Virgin Olive Oil has also been found to boost the levels of the two critical chemicals that repair & encourage the formation of bran cells. Brain-derived neurotrophic factor (BDNF) is a protein that stimulates new brain cell formation & otherwise offsets the negative effects of stress on the brain. Low levels of BDNF have been linked to chronic depression. Nerve growth factor (NGF) is a chemical that enhances cell growth, repairs cell damage, and acts as a signal for sensory nerve cells which transmit information such as sight & sound. These two chemicals may account for the dramatic difference in nerve cell appearance & function particular in the integrity of synapse connections found within consumers of EVOO.
• EVOO is also a significant source of vitamins such as E & K. The antioxident Vitamin E has been shown to help slow memory loss, reduce the risk of developing Alzheimer's or dementia, as well as minimizing the oxidative damage caused by strokes. Vitamin K has been shown to help with brain function & processing speed.  It's deficiency has also been implicated in the development of Alzheimer's.
• EVOO contains monounsaturated fats which are far healthier than the saturated fats found within animal-based oils & fats. Monounsaturated fats increase the production of the neurotransmitter acetylcholine whose presence within the brain which helps with memory & learning. Studies have indicated that higher intakes of monounsaturated fats can help improve memory and other cognitive functions in the elderly.
• The beneficial compounds within EVOO begin to degrade when it reaches temperatures above 350F or if the oil is no longer fresh.

Green Tea

• Green Tea is rich in antioxidant & anti-inflammatory polyphenols such as the powerful catechin Epigallocatechin-3-gallate (EGCG). As green tea is the least processed variety of tea available, it contains the highest amount of neural protective antioxidants & catechins with nearly 30% of its weight being polyphenols with a large proportion of the that being EGCG. In particular the powdered match form of green tea contains up to 100x the normal amount of EGCG found in regular brewed green tea.
• EGCG is a free radical binding antioxidant that helps prevent cell damage and also inhibits the formation of both arterial plaque in the circulatory system and amyloid beta plaque in the brain. This is done by altering the structure of amyloid fibrils formed by apolipoprotein A-1 (apoA-I) which are the main protein component of high-density lipoproteins shown to accumulate in plaques.The accumulation of amyloid plaques has been linked to nerve damage, memory loss, and the development of Alzheimer's.
• The benefits of green tea on cognition have also been linked to the influence of key ingredients caffeine and L-theanine which work better in combination together than when administered by themselves. Caffeine is a stimulant that blocks the binding of the inhibitory neurotransmitter adenosine which signals tiredness and sleepiness to the body. Without the activation of adenosine, the rate of neuronal activity increases which also increases the concentration of other neurotransmitters in the brain such as dopamone & norepinephrine (both which improve mood, memory, reaction time, and alertness). The amino acid L-theanine, which can directly cross the blood-brain barrier, increases the activity of the the inhibitory neurotransmitter GABA which also has anti-anxiety effects by increasing dopamine & the production of alpha waves in the brain.
• In general green tea has been found to help increase the connectivity between the the right superior parietal  and frontal cortexes of the brain which correlates with improved working memory. Long term tea intake has been shown to help improve blood pressure & cardiovascular health, lowering the chances of arteriosclerosis, cerebral thrombus, heart attack and stroke and otherwise improving the flow of blood to the brain thus improving cognitive function. In particular the risk of stroke drops by 8% for long term green tea drinkers.
• Green tea has been shown to help with psychopathological symptoms such as anxiety, with cognition such as memory, learning, and attention, as well as general  brain function shown in the activation of working memory areas shown on MRI scans. It has also been used in treatment studies of cognitive impairments associated with neuropsychiatric disorders such as dementia & Alzheimer's. 
• Besides being an excellent source of antioxidants, green tea is also a good source of other nutrients such as Vitamins A, D, E, C, B, B5, H and K, manganese and other beneficial minerals such as zinc, chromium and selenium.

Caffeinated Coffee

• Coffee is a major source of antioxidants in the Western diet due to its polyphenols particularly chlorogenic (CGAs) and caffeic acids which benefit biologic pathways such as blood sugar metabolism, insulin sensitivity (which allows brain cells to continue to use glucose as their primary energy source), and high blood pressure which are related to the development of age-related cognitive decline. In particular CGAs (which gets metabolized into caffeic acid) protects brain cells by preventing the influx of  calcium into the brain that triggers the release of enzymes that damage local cell structures and lead to excitotoxic cell death. In addition CGAs have been implicated in helping prevent the build up of amyloid beta proteins the brain that form the plaques which lead to cognitive decline and conditions such as dementia.
• Studies have indicated that  moderate consumption of coffee (1 -3 cups per day) can boost memory retention by up to 10%, cognitive function, and  reduce the risk of developing cognitive decline or impairments by 18% as well as the chance of developing  neurodegenerative diseases such as Alzheimer's or Parkinson's (caused by the death of nerve cells in the brain that secrete dopamine needed for muscle movement) by up to 65%. More heavy consumption of over 5 cups per day raises the risk of cognitive decline once more. Coffee also possesses a cardioprotective effect that increases compounds such as antioxidants in the blood that decreases both chemical and oxidative stress.
• Regular caffeinated coffee also possesses caffeine as one of it's main ingredients which is a powerful psychoactive stimulate that stimulates the central nervous system by blocking the binding to neuron receptors in the brain of the inhibitory neurotransmitter adenosine which promotes sleep by blocking the release excitatory brain chemicals. By competing with adenosine by binding to the same receptors, it prevents adenosine from properly activating even when it's accumulated in the brain. This leads to more overall neural activity especially amongst the cholinergic neurons that are involved in attention, alertness, and the general release of adrenaline.
• Caffeine also further stimulates the central nervous system by promoting the release of other neurotransmitters such as noradrenaline, dopamine and serotonin which further improves mood, reaction time, learning ability, and alertness which can enhance memories and short term information retention for up to 24 hours.
• It's been indicated that a moderate amount of caffeine (1 - 2 cups of coffee per day) can improve the overall antioxidant capacity in the brain thus reducing oxidative damage to brain cells. This and caffeine's mild neuroprotective effect on minimizing the build-up of amyloid protein plaques in the brain may be the cause of coffee's ability to help prevent mild cognitive impairment with age. 

Dark Chocolate

• Dark Chocolate is full of antioxidant and anti-inflammatory catechins & flavonols such as resveratrol. Resveratrol is a polyphenol antioxidant produced in plants, particularly dark pigmented ones. Besides its free radical binding properties that protect brain cells from oxidative damage it's also been implicated in being able to reduce the production of the amyloid beta protein plaque that causes Alzheimers.

• The flavonoids & their subclass of flavanols help with proper flow flow to the brain and are known to congregate within the areas of the brain that deal with learning & memory where it's believed that they enhance cognitive function & help slow down age-related mental decline. Studies have shown an increase in gamma brain waves across the brain cortex particularly in areas related to cognition & memory in subjects directly after they consumed chocolate.
• In particular, studies have indicated that catechins (which dark chocolate possesses in 3.6 mg per ounce) lower blood pressure and help improve vascular function.
• Chocolate also acts as a mood booster, lowering stress levels, amongst other benefits such as increasing gene activity, insulin sensitivity, & anti-inflammatory infection-fighting agents within the body. It possesses natural stimulants such as caffeine which enhances focus and alertness by stimulating the central nervous system & blocking the neurotransmitter adenosine that causes sleepiness.

• In general, the darker the chocolate & the less processed, the more nutrients it possesses and the greater the health benefits. It's recommended that chocolate be at least 70% pure cacao for best results.