Some Advice from Dr. Andrew Weill on Foods for Your Brain.

The reason fish is so good for the brain is the so-called Omega-3 fatty acids it contains.  Oil fish, like salmon, sardines, mackerel, herring, bluefish, black cod are the best sources of those special fats.   

On of the omega-2s--DHA--is the main constituent of cell membranes in the brain, and a deficiency of it can weaken the brain's architecture and leave it vulnerable to disease.

I have long recommended that people eat more fish--at least two servings a week--but I have been concerned lately about reports of increasing levels of mercury, PCBs and other contaminents in certain fish species. 

In my diet, I stick to sardines, herring, Alaskan black cod and Alaskan sockeye salmon.  All sockeye salmon are wild and since they are less carnivorous than other types of salmon, they have lower levels of the environmental contaminants.  Canned sockeye is a perfectly good source of omega-3s.

For some people, it may easier an safer to rely on fish oil supplements.  One product I recommend is Antarctic krill oil, made from the tiny crustaceans that abound in southern seas and are consumed in great quantities by whales and other marine mammals.  Krill oil is red from carotenoid pigments, which have high antioxidant activity.  A good starting dose of fish oil is 1 gram a day.  Higher doses, up to 10 grams a day, have been used to treat depression, ADD, bipolar disorder and autism.

Vegetarian sources of omega-3 fatty acids, such as walnuts, flax and hemp are good additions to the diet, but not so reliable as fish. 

I would also keep my eye on turmeric, a powerful anti-inflammatory agent that has anti-cancer properties and may offer significant protection against Alzheimer's disease.  India has the lowest rate of Alzheimer's and some experts think that daily consumption of turmeric is a contributing factor. 

Finally, in addition to all the other reasons to eat fruits and vegetables, there are some that relate to the brain.  The pigments that account for the varied colors of vegetables and fruits have antioxidant properties that offer significant protection again cancer and other chronic diseases as well as protection from a range of environmental toxins, including pesticides. 

Toxic injury to the brain is almost certainly the cause of Parkinson's disease and probably ALS.  For that reason alone, it's a good idea to eat every day from as many parts of the color spectrum as you can.