Food For Thought: Literally!

In our never-ending quest to keep our bodies healthy, we are bombarded with guidelines from the medical and nutritional world on ways to improve our heart, lungs, and blood pressure.  But lets not forget one of the most important parts of our bodies: our minds!!  Without our mind, what are we really?  So what types of foods can help keep our minds sharp as we age?

We've long known that the Mediterranean diet is good for the heart.  Now, research from the University of Miami in Florida and Columbia University in New York suggest this diet might be good for brain function as well.  A study published in the February issue of the Archives of Neurology found that the Mediterranean diet might protect against blood-vessel damage in the brain, reducing the risk of strokes and memory loss.

This is the first study to specifically examine the effects of the diet centered around vegetables, fruits, fish, whole grains, nuts, olive oil, and a moderate amount of alcohol (yay!), with limited consumption of red meat, sweets and refined grains like white bread or white rice - on the brain's small blood vessels.  These foods are the cornerstone of the Mediterranean diet.

Researchers used magnetic resonance imaging (MRI) scans of the brain on participants in the study that adhered the best to a Mediterranean-style diet as their lifestyle compared to participants who did not adhere to the Mediterranean-style diet.  They were looking for what are called "white matter hyperintensities", which show up as small lesions on the scan and indicate damage to small blood vessels.  These damaged blood vessels can cause small silent strokes with no immediate symptoms, but which over time can affect cognitive performance. 

The study showed that the participants who adhered to the Mediterranean-style diet had the lowest amount of white matter hyperintensities in their MRI scans.

Researchers also found that the type of fat participants consumed appeared to matter in the scans.  Those who consumed more monounsaturated fat, found in olive oil, had lower white matter hyperintensities on their MRI scans.

The researchers cautioned that the study does NOT prove that the Mediterranean-style diet causes less brain damage, more studies are needed.  They did indicate that the diet may be protective of the small blood vessels in the brain.

Roasted Eggplant and Feta Dip

• 1 medium eggplant, (about 1 pound)
• 2 tablespoons lemon juice
• 1/4 cup extra-virgin olive oil
• 1/2 cup crumbled feta cheese, preferably Greek
• 1/2 cup finely chopped red onion
• 1 small red bell pepper, finely chopped
• 1 small chile pepper, such as jalapeño, seeded and minced (optional)
• 2 tablespoons chopped fresh basil
• 1 tablespoon finely chopped flat-leaf parsley
• 1/4 teaspoon cayenne pepper, or to taste
• 1/4 teaspoon salt
• Pinch of sugar, (optional)

1. Position oven rack about 6 inches from the heat source; preheat broiler.
2. Line a baking pan with foil. Place eggplant in the pan and poke a few holes all over it to vent steam. Broil the eggplant, turning with tongs every 5 minutes, until the skin is charred and a knife inserted into the dense flesh near the stem goes in easily, 14 to 18 minutes. Transfer to a cutting board until cool enough to handle.
3. Put lemon juice in a medium bowl. Cut the eggplant in half lengthwise and scrape the flesh into the bowl, tossing with the lemon juice to help prevent discoloring. Add oil and stir with a fork until the oil is absorbed. (It should be a little chunky.) Stir in feta, onion, bell pepper, chile pepper (if using), basil, parsley, cayenne and salt. Taste and add sugar if needed.

Serving Size = 1/4 cup of dip only (not including food your dipping with)

Total Kilocalories: 75 kcal
Carbohydrates: 4g
Protein: 2g
Fat: 6g (2g saturated, 4g monounsaturated)