Eat to Remember: 10 Brain Foods For Runners

If you’re a runner, you already know the importance of food to fuel your workouts. But food also improves your brainpower. People who follow a heart-healthy diet also reduce their risk of developing Alzheimer’s disease by 50% compared to those who didn’t. 

Nutrition Advice for Healthy, Hungry Runners

1 BEANS

The slow-burning carbs & fiber in beans fuel long runs and keep you regular. Beans are also high in antioxidants to fight inflammation, which is important for keeping your brain healthy.

2 BERRIES

Berries may decrease neuron loss and improve memory.

3 COLORFUL VEGGIES

The bright color of veggies indicate a food is rich in antioxidants, which help protect brain neurons from age-related decay. You have this dietitian’s permission to eat as many vegetables as you want, everyday!

4 GREENS

Leafy greens are rich in folate, which researchers have linked to slower rates of brain decline. Eating one salad per day is an excellent goal.

5 NUTS

Walnuts, almonds, pecans, hazelnuts, and pistachios are rich in fiber, healthy fat, and vitamin E. Good fats are an important source of energy for the cells in our brain, which along with exercise can stimulate new brain cells and improve memory. A handful of nuts on a daily basis is what your body wants.

6 OLIVE OIL

Olive oil is high in healthy monounsaturated fat and protects the blood vessels throughout the body, including those in the brain. A six year long study found people who ate more olive oil had less heart disease, cognitive impairments and less instances of developing dementia than those who ate a low-fat diet. Include olive oil daily.

7 POULTRY

Research suggests the vitamin B₁₂ in chicken and turkey may play a role in fighting age-related decay in the brain. It’s OK to include 3 to 4 oz. poultry twice per week.

8 RED WINE AND DARK RED JUICES

In moderation, red wine can ward off brain decline, thanks to its polyphenol antioxidants. Unsweetened grape and pomegranate juices can, too. Sip no more than 5 oz. of wine daily.

9 SALMON AND SEAFOOD

The essential omega-3 fats in fatty fish (ie: tuna, salmon, mackerel) are crucial for the development and maintenance of brain health. DHA, in particular, is a valuable anti-inflammatory, and we already know how dangerous inflammation is to our brains.

10 WHOLE GRAINS

The B-vitamins and vitamin E in whole grains, like whole wheat, oats, wild rice, and quinoa, may decrease risk of Alzheimer’s by clearing compounds in the body linked to brain damage.

These foods serve double duty because they assist with fueling and recovery for runners + support your brain. All these foods are part of a diet that's a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets -- it's called MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), and was developed by researchers who found people eating to reduce heart disease and type 2 diabetes also had lower rates of Alzheimer's disease. Woo-Hoo!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

New MIND Diet May Significantly Protect Against Alzheimer’s Disease. March 16, 2015