Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory by Neal D. Barnard

Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory Reviews

• 
  David Rubenstein

  This is a wonderful book about how to help your brain. These are the concrete steps that will help improve the health of your brain, and reduce the risk of certain debilitating diseases. Most notably, Alzheimer's disease is the most dreadful. Dr. Neal Barnard goes through all of the ideas that people have advanced for avoiding Alzheimer's disease. He focuses on the lifestyle approaches that might really help. Some commonly held ideas have no scientific evidence, but do have some anecdotal support. Barnard clearly states which ideas are speculative, and which are backed by hard evidence.
  
  For example, dairy products and meats can have deleterious effects on memory, and the effects of saturated fats on the risk of developing dementia. Omega-3 fat supplements have been shown to be no better than a placebo in forestalling memory loss. Fish oil also has no benefit. In the so-called blue zones, even in Okinawa and Sardinia where people commonly live to 100, fish is not a big part of the diet. The Mediterranean diet is better than the Standard American Diet (SAD), but its helpfulness in reducing the risk of Alzheimer's is not conclusive.
  
  Some metals, when ingested in excess, can also lead to brain issues. Metals like copper, iron, and zinc are all needed in small quantities. They are absorbed from both plant food and animal food. But when absorbed from plants the absorption is self-regulating, unlike animal sources. Too much absorbed metals are harmful to the brain. People following plant-based diets keep their iron levels in a healthy range. They don't experience anemia, but unlike meat-eaters, they do not accumulate excess iron.
  
  The role of aluminum in Alzheimer's is controversial. But, Dr. Barnard maintains that it is best to play it safe. He advances a number of recommendations on how to minimize aluminum intake. Interestingly, donating blood is the fastest way to remove excessive iron from one's body.
  
  The book goes into some detail about how exercise can help your brain. Dr. Barnard not only recounts some of the research into the benefits of exercise, but also describes the mechanisms of how exercise works to improve brain function, from a chemical and genetic point of view.
  
  I have personally attended many seminars given by Dr. Barnard. He is a true authority on these subjects. He has devoted his professional life to researching the effects of lifestyle changes on health. He never comes off as preachy. He states the facts, and allows people to make up their own minds. I recommend this book to anyone who has a brain, and wishes to protect it.
• 
  Lindsey

  Informative read on the various changes you can make to your diet and lifestyle to help protect your brain from dementia/Alzheimer's.
  
  Some random points that have stuck with me since finishing the book...
  
  Avoid aluminum as much as possible.
  
  The more education you have, the better off you are, but I think it's just because that's correlated with a love of learning, so even if you don't have a lot of education, as long as you keep independently learning, you are probably just as protected.
  
  Exercise (in the form of cardio to increase your heart rate) to grow the memory center of your brain.
  
  The more languages you know, the better protected you are.
  
  A plant-based diet is great to help regulate metal intake - iron, copper, zinc - and to help with keeping blood pressure down and arteries clean. Avoid daily vitamin pills with metals in them.
  
  Eat Vitamin E rich foods.
  
  Sleep is super important of course. The time you sleep matters too. The early part of the night before midnight is when cortisol levels drop and facts/events are integrated into your memories.
  
  One thing I love about new books from Dr. Barnard is that there are always new recipes! I usually don't learn a whole lot new since I've been reading his books for years and know all about the importance of a plant-based diet now, but I always like to revisit him because I like his voice, and I always pick up a few new facts. Not to mention, it's super important for me to keep exposing myself to health information to keep it in the forefront of my mind. I tend to slip into bad habits if I don't stay constantly on top of health information, even if it's stuff I've learned and reviewed many times in the past.
• 
  Jean

  Interesting ideas but my primary comment on this book is: FURTHER STUDIES ARE NEEDED. The author sites study after study to support his various ideas, but most studies are one- timers or don't include enough participants to make a scientific case for them.
• 
  Diane

  Having begun 2013 with a goal of eating healthier, Power Foods for the Brain, by Neal Barnard, M.D., seemed like a book worth taking a look at. Dr. Barnard suggests that eating a plant-based diet, increasing time spent exercising and getting more sleep might protect you from developing memory problems later in life. The book focuses on 4 food groups we should eat more of: fruits, vegetables, grains, legumes, and he also recommends that you keep oil intake low. He believes it is these food groups that contain large amounts of nutrients and antioxidants that may actually help reduce brain shrinkage by eliminating free radicals from our system, which destroys brain cells.
  
  Dr Barnard does remind us that there are some genetic factors that play into an individuals likelihood for developing dementia and/or Alzheimer's disease, and mentions the fact that a rare gene has been linked to early-onset Alzheimer's as well. He even uses observations of his own family members who were raised on a cattle farm and ate a regular diet of meat, potatoes and corn. He reports that old age and dementia went pretty much hand and hand for his relatives. He does acknowledge the fact that even vegans can develop Alzheimer's, but based on numerous studies of looking at what people ate and what other healthy changes they made over the years, he concludes that improved brain functioning can result and that it is even possible to promote the growth of new neurons.
  
  I felt there is something for most everyone to be gained by reading this book. I especially liked that there were some 75 power-food recipes developed by (2) chefs - Christine Waltermyer and Jason Wyrick. The recipes actually look quite good. There are also mental stimulation exercises and physical exercise suggestions, as well as, tips on choosing aluminum-free foods and medicines.
  
  Recommended - 4.5/5 stars
• 
  K M

  Lots of great info on protecting your brain through a plant based diet, physical exercise, and exercising your brain. Very inspiring - the author suggests giving it a try for 21 days. I am psyching myself up to try - wish me luck.
• 
  Max

  Great, informative but needs more studies and the recipes need a good check I think.
• 
  Fr. Dominic Rankin

  Easy to read, and refreshingly succinct, yet though I am grateful for several of the ideas - in particular the caution on overdosing in various metals, especially aluminum, through food or vitamins, lest damage be done to the brain - in other topics I did not find tan continuation of this balanced approach. I agree that vegetables are under-enjoyed in our typical american diet, yet is the right answer to our bad diet simply to become vegetarian? I appreciate the various anecdotal or experimental results offered to convince of the benefits, yet what about all the studies and stories that are now advocating high-protein, or high-fat proportions in one’s diet? This book seems to ignore those results with a narrow focus on the evils of a meaty diet, and the utopia found eating sweet potatoes and dark leafy greens.
  
  Don’t get me wrong, I know those veggies are good for me. And I know butter-burgers aren’t a health-food. But, is there place for a real, balanced, mix of food groups? I hope so.
• 
  Michelle

  Hmm. Well, some of the research the author matter-of-factly states is in fact rather more dubious or has conflicting evidence. And the nutrition information on the recipes is wildly improbable. Ran several through a nutrition calculator and did not get AT ALL what the book stated. In once instance, a smoothie with just a few grams of protein was instantly credited with 104 grams when turned into a parfait with oats or granola. That one was surely just a typo, I hope. I also did not see much treatment of lowfat dairy--he just states dairy is bad because it has animal fat and moves on. Just like he simply states that omega-3's from salmon are bad because there is other fat present--he doesn't discuss the difficulties of absorption of the healthy fatty acids from plant sources, and he totally ignores large bodies of evidence on olive oil. Sigh. But he does have me looking at my supplements with copper and considering changing them.
• 
  JJ

  love eating, and it is quite difficult for me to control my food cravings. This book makes some suggestions for how to conquer food cravings as well as sharpen our memory.
  
  In this book three steps are introduced for the brain:
  
  The first step is to take power foods. Vitamin E is a must to take. Included are broccoli, spinach, sweet potatoes, avocados, and nuts & seeds. We should also take natural fats such as omega-3 oil. Aluminum is very dangerous for our heath, so it is better to use aluminum-free cookware and containers, not to mention to avoid the foods which include aluminum.
  
  The second step is to do both mental and physical exercises.
  
  The third step is to have a sound sleep. In order to create a good night sleep condition, I will refrain from drinking coffee and turn out lights at 10 p.m.
  
  Aha moment was that food cravings have much to do with "dopamine," which is triggered by food, a receptive mate, and drugs.
• 
  Kate Bishop

  I recently won this book through Goodreads Giveaways. I have been using it as a reference guide type book, and would highly recommend it to anyone concerned about their cognitive abilities: Young adults who want to protect the brain from damage that can lead to dementia; or older adults who have memory lapses, etc. It is very insightful, educational, and can be put to use easily.
• 
  Julie

  A great resource for anyone who fears dementia, Alzheimer's disease, and overall cognitive decline. Barnard presents valid research to show how/why so many deal with these horrible conditions. He presents 3 easy steps to take to help prevent and ensure that you keep your facilities late into your life. Don't live in fear, nutrition is powerful!!!
• 
  Carol D

  Dr. Barnard's book is a great read if you want to eat healthy for your brain and heart. He goes beyond food too. It has prompted me to make some big changes in eating to more plant-based. I am looking forward to trying the recipes included.
• 
  Saravana Sastha Kumar

  A very insightful book on health and food relationship particularly to the functioning of brain. Only rating 3 as half the book is on food menu.
• 
  Sarah

  I couldn’t seem to put the book down because I was so interested in knowing how certain foods fuelled me. Everything was just so surprising from the good and bad. However I did feel like a VERY biased book. This author is all about plant based diet. Which is fine but I felt wrong for having meat or yogurt- anything animal product related really.
• 
  Elyse Walters

  The focus of Dr. Neal D. Bernard's new book is focused on BRAIN HEALTH!
  
  Having read other books by Bernard, Joseph Mercola, Mark Hyman, Joel Fuhrman, Gary Null, Gabriel Cousins, Dean Ornish, Michael Pollen, etc. etc. --I suppose its fair to say, I have an interest in a healthy living lifestyle.
  
  I 'still' find it valuable to reinforce information I've read (different ways) --a dozen times. I don't want to 'only' read 'health' books ---but I will include a few per year --trying to encourage myself to remember to make responsible choices in my diet, supplements, exercise, sleep, and rest.
  
  This book is worth reading -- I was reminded of the value of Vit.12 (for example) --especially for more 'mature' adults. (which is starting to be me).
  
  In THIS book --Bernard talks about problems which lead to memory decline & Alzheimer's.
  He talks about which foods to avoid --and which foods add protection.
  Eat lots of fruits & veggies --limit meats, maximize vit. intake --get exercise and good quality sleep.
  
  Yummy recipe are at the back of this book to boot!
  
  Another WONDERFUL book (very different from this one --but a very nice companion) is:
  "The Secret Life of The Grown Up Brain --The Surprising Talents of the Middle Aged Mind". ---by Barbara Strauch.
  FASCINATING enjoyable thin book also!
  
  
• 
  Hoa Tran

  Wonderful book about a healthy lifestyle. It has been more than a year since I became a full-time vegetarian (vegan soon) and I can assure that it's an excellent change; this book just approved that I am right.
  I am happy to see my veggies circle is enlarging and people are more aware of protecting themselves by adjusting their eating habit. If you are still struggling, this book can help.
  Though being a Vegetarian/ Vegan/ Pescatarian or a Meat eater is just the choice of each one, some choices prove to be better than the others in the long run. Or at least, for me, though more than a year is still short, the result is more than I expected: better skin condition, clear mind, contentment replacing anguish, some weight loss (bye bye) and many more :) I had my health-check six months ago and I am in a good state :)
  I am in love with cooking my healthful food. This book also gives some recipes so I may try them some days.
  Cheers.
• 
  Bindu Reddy

  A stellar book. I have been reading a lot of similar books off late, transitioning into a plant based diet. And this book exceeds expectations on both narration and information. Other books I have picked up were nice too but I found them wanting in narrative flow, and even the focus kinda seemed not too tight. This book has both in plenty and so much more to offer.
  
  The writer first lists out all the metals that our brain needs, those which are dangerous when exceeded, and how to prevent that. And then goes into an elaborate plan on what food to include in the diet and why. Lastly, he ends the book with some great plant based recipes. Very useful information. Highly recommend.
• 
  Jagoda

  A good read to build up on my plant-based/whole foods knowledge. I like the recipe ideas for people who are just starting out with switching to whole foods plant-based. I am definitely someone who is interested in the science aspect of foods and various minerals/macronutrients/micronutrients, and the book clearly describes a lot of these. If you do read it, there are also many helpful tips and tricks for improving your memory, which I find helpful now that every task has to be done online and the screen can get me tired easily.
• 
  Turi

  Since my Dad has Alzheimer's , I wanted to read this book. It was very helpful and all ideas and suggestions backed by scientific research. Another good reason to eat a plant based diet.
• 
  G

  excellent recommendations for healthy eating / living.
  many recipes at the back of the book are irresistible.
  
• 
  Jeff Pavlick

  Great book, incredibly easy to read
  
  

  “Iron and copper are unstable. Just pour a little water into a cast-iron pan and let it sit for a bit. The rust you see is oxidation. Copper oxidizes, too, which is why a bright shiny penny soon darkens, sometimes combining with other elements and turning green.
  Pretty colors, yes. What is not so pretty is when these chemical reactions happen inside your body.”
  
  “even though both iron and copper are essential in tiny amounts, having too much of either one in your bloodstream seems to spell trouble.”
  Be careful of multivitamin supplements having excess metals like copper and iron
  
  “all tastes are acquired. “In other words, your tastes adapt to what you eat. If you eat fatty, salty foods, those are the foods you’ll crave. And if you break away from them, you’ll come to enjoy healthier foods.”
  
  “those who skipped meat were only one-third as likely to develop Alzheimer’s disease compared with those who routinely ate meat.”
  People who’s diets included a lot of copper, along with a good dose of saturated fat or partially hydrogenated oils, were much more likely to lose their mental faculties over time.”
  Find a cardiovascular exercise you enjoy because you will reduce your risk with many things
  
  “It is essential to exercise along with a healthy diet, not in place of it. So many people imagine that because they have exercised, they can dig into unhealthy foods. But exercise cannot “burn off” cholesterol, and it is a lot to ask for exercise to undo the effects of a bad diet.
  
  “sleep deprivation is among the worst things you can inflict on your brain. Those neurons are eager for you to get plenty of shut-eye.” Amyloid production is bad and it only clears out whenever you are sleeping
  Eat a protein meal for breakfast but not before you sleep
  
  “Some people are afraid to nap during the day for fear they won’t sleep at night. That’s possible, if it is a very long nap. But a short nap will not interfere with sleep and might actually help you get rid of accumulated tension so you’ll unwind more easily at night.”
  
  “It is best to avoid animal products completely. As you know by now, they contain saturated fat and cholesterol, increasing your cholesterol level and boosting your risk of Alzheimer’s disease and stroke.”
  
  “It is smart to favor organic produce, especially for those fruits and vegetables that are often dosed with pesticides. These include peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes, carrots, and pears.”
  
  “Dopamine organizes your to-do list
  
  “Drugs are much more potent at triggering dopamine compared with foods or sex, which is why addicts often lose interest in food, sex, and more or less everything else in favor of their drug of choice.”
  
  “Exercise releases mild opiates—endorphins—and also appears to trigger the release of dopamine. If you were to get up in the morning and have a half-hour run or a brisk walk, the natural feel-good sensation that comes from exercise would make you less likely to turn to unhealthful foods later in the day.”
  It’s actually easier to completely remove a type of food from your diet than to eat it sparingly
  
• 
  Dawn

  Having chosen to read a book 0n improving the brain (several actually), I am kind of feeling like I'm getting old. Because who are the people who get concerned about their memory or their concentration?? That's right, old people. So I guess I am officially getting old.
  
  I am familiar with Dr. Barnard's health views already, he is a very vocal proponent of a whole food, plant based, no oil, diet. Thus his solution to improving your brain health was not a surprise. But he did have some good suggestions for specific vitamins to be ingesting, some chemicals to avoid, and confirmation that metal exercise really is good for you.
  
  I can't say as any of it was new or unsurprising, but it was laid out well and comprehensively with an action plan to get started.
  It was possibly a bit dated though, when he stars recommending a pedometer.....well....who needs one of those when we all own a phone or smart watch that counts our steps.
• 
  Benjamin Torres

  It is a quite concise book, with good tips on how to avoid problems of the brain/mind generally associated with age.
  Basically one should eat a plant based whole food diet, excercise the brain with reading and solving puzzles, excercise the body regularly, and consume B12 supplements, and if necessary also vitamins D, E and B6.
  It promotes a vegan diet, which I am all up for, but the studies and evidence cited where not that impressive. My main reason to avoid animal products is not my health is that of animals, but I think that people reading this only because of their mental health would (as me) find unconvincing the reasons, why we should avoid animal products all together and not just reduce their consumtion.
• 
  Franta

  I don't need this book, but I am interested in the topic and this book was recommended by believable people.
  The book is reasonably well written and explained, but the big problem is that the recommended diet ( and various solutions to health problems) is presented as the ultimate best solution, while it is not scientifically proven to work.
  I disagree with many of the recommendations and have great long-term experience with different solutions.
  There is a lot of information and ideas that I would like to test for myself. But I already spotted several wrong recommendations.
  Do your own research!