Feed Your Brain: Covenant Shores executive chef offers food and menu suggestions to boost brain health

It turns out, the old adage about an apple a day was right. Breakthroughs in food and nutrition research show that certain foods can increase memory span and reduce the risk of Alzheimer’s disease.

Speaking at the Covenant Shores retirement community on Mercer Island, Executive Chef Phillip Keefe reviewed recent findings related to food and memory. He pointed to top contributors.

Apples & berries

Just like the old adage says, an apple a day is beneficial. Apples contain flavonoids that have been shown to protect the brain from the damage that triggers Alzheimer’s. Blueberries, raspberries and strawberries are other memory boosters. They contain beneficial anti-oxidative compounds that may help prevent or reduce cell damage.

Fatty fish, nuts, deep greens

Increasing research corroborates that omega-3 fatty acids are brain boosters and may lower your risk of developing Alzheimer’s. Salmon, tuna, halibut, trout, mackerel, sardines and herring are rich in omega-3s, as are walnuts, flaxseed, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds and soybeans.

How to do it

Knowing how to incorporate the foods into your diet is just as important as knowing what to incorporate. Keefe suggests adding berries, apples and spinach to smoothies. “Keep nuts and seeds around the house for snacks,” says the chef. “Not only are they healthy, they’ll help keep you away from sweets and junk food.”

Thinking about easy prep, Keefe offered menu options such as a salad with leafy greens, fresh blueberries and almonds in a honey vinaigrette or a steamed salmon filet with spinach.

Keeping away from health-defying foods is just as important as adding beneficial foods to your diet. “Steer clear of foods that promote high blood pressure, high cholesterol, obesity and diabetes," says Keefe.

Chocolate!

He added a final word about the perennial favorite — chocolate. Several studies have shown that eating flavonol-rich cocoa can boost circulation and blood flow to the brain. But cocoa is often combined with high-fat ingredients to produce the chocolate flavor we love. “Feel free to indulge,” says Keefe. “Just keep your serving on the small side.”

Keefe’s presentation at Covenant Shores, a Covenant Retirement Community at 9150 N. Mercer Way, Mercer Island, was one of a monthly schedule of informal programs. Sitting down with residents, Keefe introduces a food- or nutrition-related topic then encourages resident feedback and discussion.

About Covenant Shores

Nationally accredited Covenant Shores is one of 15 retirement communities nationwide that are administered by Skokie, Ill.-based Covenant Retirement Communities Inc. One of the nation’s largest not-for-profit senior services organizations, Covenant Retirement Communities operates communities in eight states and is a ministry of the Evangelical Covenant Church. For more information on Covenant Shores, call (206) 268-3000 or visit www.CovenantShores.org.