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Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory
Strengthen your memory with New York Times bestselling author Dr. Neal Barnard’s simple 3-step plan to protecting your brain with your diet.
Could your breakfast or lunch be harming your memory?
Are you missing out on the foods that could prevent Alzheimer's disease?
Everyone knows good nutrition supports your overall health, but few realize that certain foods-power foods-can protect your brain and optimize its function, and even dramatically reduce your risk of Alzheimer's Disease. Now, New York Times bestselling author, clinical researcher and health advocate Dr. Neal Barnard has gathered the most up-to-date research and created a groundbreaking program that can strengthen your memory and protect your brain's health.
In this effective 3-step plan Dr. Barnard reveals which foods to increase in your diet and which to avoid, and shows you specific exercises and supplements that can make a difference. It will not only help boost brain health, but it can also reduce your risk of Alzheimer's disease, stroke, and other less serious malfunctions such as low energy, poor sleep patterns, irritability, and lack of focus. You'll discover:
The best foods to increase cognitive function
Dairy products and meats-the dangers they may pose to your memory
The surprising roles alcohol and caffeine play in Alzheimer's risk
The latest research on toxic metals, like aluminum found in cookware, soda cans, and common antacids.
Plus a detailed menu plan, recipes and time-saving kitchen tips
Could your breakfast or lunch be harming your memory?
Are you missing out on the foods that could prevent Alzheimer's disease?
Everyone knows good nutrition supports your overall health, but few realize that certain foods-power foods-can protect your brain and optimize its function, and even dramatically reduce your risk of Alzheimer's Disease. Now, New York Times bestselling author, clinical researcher and health advocate Dr. Neal Barnard has gathered the most up-to-date research and created a groundbreaking program that can strengthen your memory and protect your brain's health.
In this effective 3-step plan Dr. Barnard reveals which foods to increase in your diet and which to avoid, and shows you specific exercises and supplements that can make a difference. It will not only help boost brain health, but it can also reduce your risk of Alzheimer's disease, stroke, and other less serious malfunctions such as low energy, poor sleep patterns, irritability, and lack of focus. You'll discover:
The best foods to increase cognitive function
Dairy products and meats-the dangers they may pose to your memory
The surprising roles alcohol and caffeine play in Alzheimer's risk
The latest research on toxic metals, like aluminum found in cookware, soda cans, and common antacids.
Plus a detailed menu plan, recipes and time-saving kitchen tips
320 pages, Paperback
First published January 1, 2013
313 people are currently reading
3174 people want to read
About the author
Neal D. Barnard
71 books405 followersNeal Barnard, MD, FACC, is an Adjunct Professor of Medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine.
Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 100 scientific publications and 20 books for medical and lay readers, and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students.
As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2015, he was named a Fellow of the American College of Cardiology. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care.
Working with the Medical Society of the District of Columbia and the American Medical Association, Dr. Barnard has authored key resolutions, now part of AMA policy, calling for a new focus on prevention and nutrition in federal policies and in medical practice. In 2018, he received the Medical Society of the District of Columbia’s Distinguished Service Award. He has hosted four PBS television programs on nutrition and health.
Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the George Washington University School of Medicine and completed his residency at the same institution. He practiced at St. Vincent’s Hospital in New York before returning to Washington to found the Physicians Committee.
His latest book is The Power Foods Diet: The Breakthrough Plan that Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss. With more than 120 recipes and beautiful food photography, it shows the surprising ability that certain foods have to cause weight loss.
Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 100 scientific publications and 20 books for medical and lay readers, and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students.
As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2015, he was named a Fellow of the American College of Cardiology. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care.
Working with the Medical Society of the District of Columbia and the American Medical Association, Dr. Barnard has authored key resolutions, now part of AMA policy, calling for a new focus on prevention and nutrition in federal policies and in medical practice. In 2018, he received the Medical Society of the District of Columbia’s Distinguished Service Award. He has hosted four PBS television programs on nutrition and health.
Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the George Washington University School of Medicine and completed his residency at the same institution. He practiced at St. Vincent’s Hospital in New York before returning to Washington to found the Physicians Committee.
His latest book is The Power Foods Diet: The Breakthrough Plan that Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss. With more than 120 recipes and beautiful food photography, it shows the surprising ability that certain foods have to cause weight loss.
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Displaying 1 - 30 of 125 reviews
June 26, 2017
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.
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.
February 7, 2013
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.
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.
April 24, 2013
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.
April 25, 2013
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
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
November 20, 2014
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.
May 22, 2019
Great, informative but needs more studies and the recipes need a good check I think.
August 23, 2021
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.
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.
May 22, 2013
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.
July 5, 2014
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.
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.
April 15, 2013
I have read many books on nutrition and diet to delay or prevent alzheimer's disease. I feel this is the best book that I have read on this topic. Dr. Neal Barnard presents scientific evidence for his nutritional recommendations and presents it in an interesting manner. He also presents nutrional recipes at he end of the book. Dr. Barnard also lists at the end of the book all the scientific references chapter by chapter. I highly recommend this book for anyone with concerns or family history of Alzheimer's disease.
March 25, 2013
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.
May 22, 2013
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!!!
July 14, 2013
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.
July 4, 2017
Some good information for those concerned with memory and brain health as you grow older. There are some great suggestions for genereally making good food choices. I just can't commit to being fully vegan, which is what the final recommendation comes down to.
Read
December 9, 2019Excellent resource for both beginning a vegan diet and for preventing Alzheimer’s.
February 29, 2020
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.
March 20, 2025
I am so interested in brain science after reading this 😂
April 8, 2022
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.
October 24, 2023
Discover the critical connection between nutrition, lifestyle, and brain health with an informative guide 'Power Foods for the Brain.’
As we navigate the complexities of modern existence, our cognitive well-being plays a pivotal role not only in shaping our daily experiences but also in determining our overall quality of life. A healthy brain is the cornerstone of a vibrant and fulfilling existence, impacting everything from our memory and decision-making abilities to our emotional well-being and resilience in the face of life’s challenges.
In this pursuit of longevity and vitality, understanding the intricate connection between our dietary choices, exercise routines, and mental acuity becomes paramount. It is within this context that the book ‘Power Foods for the Brain’ by Neal D. Barnard emerges as a guiding beacon, shedding light on the ways we can optimise our brain health for the long haul. In this review, we delve into the insights and practical advice offered by this book.
Author’s background
Neal D. Barnard, MD, FACC, is widely regarded as the foremost expert on vegan diets worldwide. He holds a faculty position at the George Washington University School of Medicine and serves as the President of the Physicians Committee for Responsible Medicine.
Dr. Barnard serves as the chief editor of the Nutrition Guide for Clinicians, a nutrition textbook distributed to all second-year medical students in the United States. Additionally, he is the editor of Good Medicine, a magazine with a readership of 150,000. Dr. Barnard has achieved New York Times bestselling author status for books such as ‘Dr. Neal Barnard’s Program for Reversing Diabetes’ and ‘The 21-Day Weight-Loss Kickstart,’ among several others.
What is the book about?
‘Power Foods for the Brain’ by Neal D. Barnard delves into the intricate connection between nutrition and brain health. Dr. Barnard draws from extensive research to highlight the striking similarities between dietary choices that promote physical well-being and those that are crucial for maintaining a healthy brain. The book emphasises that specific foods and eating patterns possess a remarkable protective influence on the brain.
Moreover, Dr. Barnard underscores the importance of exercising the brain through simple techniques that strengthen the connections between brain cells. He also discusses how straightforward physical exercises can counteract the natural shrinkage of the brain that often occurs with ageing.
The book offers a practical 3-step plan, which includes dietary recommendations, exercises, and supplements to enhance brain health. It not only focuses on boosting cognitive function but also on reducing the risk of serious conditions like Alzheimer’s disease and stroke, as well as addressing less severe issues such as low energy, sleep problems, irritability, and difficulty concentrating.
Among the closing chapters are menus and recipes for brain health created by renowned culinary instructors Christine Waltermyer and Jason Wyrick.
Three key takeaways from ‘Power Foods for the Brain’
1. Depending on its type, fat can be either friend or foe to your brain
Dr. Barnard discloses the significant fats play in brain health. He provides examples of communities that have very low consumption of saturated and trans fats and have remarkable health and longevity. In Okinawa, Japan, a centenarian’s diet primarily consists of sweet potatoes, rice, and vegetables, with occasional fish or pork. In Loma Linda, California, long-livers usually follow a plant-based diet with fresh fruit, whole grains, and soy products. Both regions emphasise plant-based foods, which are associated with longevity. Research also shows that avoiding saturated fats, particularly from dairy and meat, can reduce the risk of Alzheimer’s disease. These ‘bad’ fats, along with heavy metals, are implicated in cognitive decline and are also harmful to heart health. This suggests that dietary choices can have a significant impact on brain health and overall well-being.
Not all fats are detrimental to your health, as some fats are considered ‘good.’ The composition of cell membranes in your body, including those in your brain, depends on the type of fat they contain. Omega-3 fats are essential for brain health. These fats can be derived from alpha-linolenic acid (ALA), an omega-3 fat found in various plant-based foods like walnuts, flaxseed, and canola oil. However, omega-6 fats, found in certain cooking oils like safflower, sunflower, and soybean oil, can interfere with the conversion of ALA to DHA in your body. Dr. Barnard highlights that achieving a balance between omega-3 and omega-6 fats is crucial for brain health, with a suggested ratio of 2:1 to 4:1 of omega-6 to omega-3 fats.
2. A regular exercise regimen is a potent tool for improving brain health and memory retention
In the book, exercise is revealed as a potent tool for enhancing brain health and memory preservation. Regular physical activity contributes to brain rejuvenation by increasing blood and oxygen flow, effectively supporting brain function. Scientific research showcased the beneficial impact of exercise, such as aerobic activities like running, brisk walking, or cycling, in enlarging the brain’s hippocampus, a critical region for memory. Moreover, exercise has the potential to prevent Alzheimer’s disease and reduce the risk of strokes. These findings apply to people of all ages, and in some cases, exercise can even reverse age-related brain shrinkage.
Furthermore, exercise has been associated with a reduced risk of dementia, including Alzheimer’s disease, especially among older adults. It also offers a host of other physical and psychological benefits, from weight loss and improved cardiovascular health to better sleep and mood regulation. Combining exercise with a healthy diet is emphasised as a key strategy, as exercise alone cannot offset the consequences of an unhealthy eating regimen. The book also advocates making exercise a social activity, scheduling it, and maintaining regularity to maximise its benefits.
3. Cognitive reserve is a powerful means of maintaining memory and cognitive functions
This book delves into the concept of cognitive reserve as a powerful tool for maintaining memory and cognitive function as individuals age. Cognitive reserve is defined as the brain’s ability to compensate for age-related changes and potential damage, and it is built through lifelong intellectual stimulation and education. Dr. Barnard emphasises that activities such as reading, problem-solving, and studying during one’s educational years establish a solid foundation for cognitive reserve. It further highlights the significance of ongoing mental engagement through activities like reading, solving puzzles, and playing games in preventing cognitive decline. Additionally, the book explores the effectiveness of specific brain-training exercises, showcasing their potential to counteract the effects of ageing and enhance cognitive abilities.
Furthermore, the book underscores the advantages of bilingualism in delaying the onset of dementia, with bilingual individuals experiencing memory problems about five years later than those who speak only one language. It introduces practical memory aids, such as the ‘linking’ technique, which involves creating vivid and emotionally charged mental associations to enhance memory retention. Ultimately, the book empowers individuals to take proactive steps in safeguarding their cognitive health by embracing intellectual challenges, language learning, and memory-enhancing techniques, offering the promise of better memory and cognitive function throughout their lives.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides comprehensive information on brain health in an easily understandable and straightforward manner.
• Offers practical advice that is applicable to anyone interested in improving their brain health.
• The writing is compelling, making it an engaging and quick read.
• Includes menus and recipes from well-known culinary instructors.
Weaknesses:
• Some readers found the recipes provided in the book to be overly complex and reliant on hard-to-find ingredients, particularly in European markets, making them less practical for everyday use.
• The book suggests the need to eat continuously throughout the day to avoid hunger while still losing weight, which some readers found tiring and costly, and it might not be sustainable for everyone.
Best quotes from ‘Power Foods for the Brain’
“In 2003, French researchers sampled red blood cells of 246 older people, finding that those whose cell membranes were rich in a certain type of fats, called omega-3 fats, were more likely to maintain their cognitive functions compared with other people.”
“One type of mental stimulation is particularly intriguing: being able to speak more than one language. Researchers in Toronto found that bilingual adults are able to buy themselves a little time when it comes to dementia. It is not that they are exempt from brain disorders. But whatever memory problems they may have show up about five years later compared with people who speak only one language.”
“Once you’re in an exercise groove, it’s easy to stay there. But if your exercise is only intermittent, your motivation really never gets off the couch. So keep it regular. If you set a rule that you’re going for a brisk walk every day after dinner, or whatever schedule works for you, you’ll find that you come to expect it and enjoy it. Don’t let yourself have more than two sedentary days in a row.”
Final takeaway
‘Power Foods for the Brain’ by Neal D. Barnard offers a compelling and informative exploration of the critical relationship between nutrition and brain health. Dr. Barnard’s expertise and clear writing style make complex concepts accessible to a wide audience. The book provides practical advice for improving brain health, emphasising the significance of dietary choices, exercise, and cognitive engagement.
Overall, this book is a valuable resource for those seeking to enhance their brain health and reduce the risk of cognitive decline, making it a recommended read for individuals of all ages who are interested in maintaining and improving their cognitive function.
As we navigate the complexities of modern existence, our cognitive well-being plays a pivotal role not only in shaping our daily experiences but also in determining our overall quality of life. A healthy brain is the cornerstone of a vibrant and fulfilling existence, impacting everything from our memory and decision-making abilities to our emotional well-being and resilience in the face of life’s challenges.
In this pursuit of longevity and vitality, understanding the intricate connection between our dietary choices, exercise routines, and mental acuity becomes paramount. It is within this context that the book ‘Power Foods for the Brain’ by Neal D. Barnard emerges as a guiding beacon, shedding light on the ways we can optimise our brain health for the long haul. In this review, we delve into the insights and practical advice offered by this book.
Author’s background
Neal D. Barnard, MD, FACC, is widely regarded as the foremost expert on vegan diets worldwide. He holds a faculty position at the George Washington University School of Medicine and serves as the President of the Physicians Committee for Responsible Medicine.
Dr. Barnard serves as the chief editor of the Nutrition Guide for Clinicians, a nutrition textbook distributed to all second-year medical students in the United States. Additionally, he is the editor of Good Medicine, a magazine with a readership of 150,000. Dr. Barnard has achieved New York Times bestselling author status for books such as ‘Dr. Neal Barnard’s Program for Reversing Diabetes’ and ‘The 21-Day Weight-Loss Kickstart,’ among several others.
What is the book about?
‘Power Foods for the Brain’ by Neal D. Barnard delves into the intricate connection between nutrition and brain health. Dr. Barnard draws from extensive research to highlight the striking similarities between dietary choices that promote physical well-being and those that are crucial for maintaining a healthy brain. The book emphasises that specific foods and eating patterns possess a remarkable protective influence on the brain.
Moreover, Dr. Barnard underscores the importance of exercising the brain through simple techniques that strengthen the connections between brain cells. He also discusses how straightforward physical exercises can counteract the natural shrinkage of the brain that often occurs with ageing.
The book offers a practical 3-step plan, which includes dietary recommendations, exercises, and supplements to enhance brain health. It not only focuses on boosting cognitive function but also on reducing the risk of serious conditions like Alzheimer’s disease and stroke, as well as addressing less severe issues such as low energy, sleep problems, irritability, and difficulty concentrating.
Among the closing chapters are menus and recipes for brain health created by renowned culinary instructors Christine Waltermyer and Jason Wyrick.
Three key takeaways from ‘Power Foods for the Brain’
1. Depending on its type, fat can be either friend or foe to your brain
Dr. Barnard discloses the significant fats play in brain health. He provides examples of communities that have very low consumption of saturated and trans fats and have remarkable health and longevity. In Okinawa, Japan, a centenarian’s diet primarily consists of sweet potatoes, rice, and vegetables, with occasional fish or pork. In Loma Linda, California, long-livers usually follow a plant-based diet with fresh fruit, whole grains, and soy products. Both regions emphasise plant-based foods, which are associated with longevity. Research also shows that avoiding saturated fats, particularly from dairy and meat, can reduce the risk of Alzheimer’s disease. These ‘bad’ fats, along with heavy metals, are implicated in cognitive decline and are also harmful to heart health. This suggests that dietary choices can have a significant impact on brain health and overall well-being.
Not all fats are detrimental to your health, as some fats are considered ‘good.’ The composition of cell membranes in your body, including those in your brain, depends on the type of fat they contain. Omega-3 fats are essential for brain health. These fats can be derived from alpha-linolenic acid (ALA), an omega-3 fat found in various plant-based foods like walnuts, flaxseed, and canola oil. However, omega-6 fats, found in certain cooking oils like safflower, sunflower, and soybean oil, can interfere with the conversion of ALA to DHA in your body. Dr. Barnard highlights that achieving a balance between omega-3 and omega-6 fats is crucial for brain health, with a suggested ratio of 2:1 to 4:1 of omega-6 to omega-3 fats.
2. A regular exercise regimen is a potent tool for improving brain health and memory retention
In the book, exercise is revealed as a potent tool for enhancing brain health and memory preservation. Regular physical activity contributes to brain rejuvenation by increasing blood and oxygen flow, effectively supporting brain function. Scientific research showcased the beneficial impact of exercise, such as aerobic activities like running, brisk walking, or cycling, in enlarging the brain’s hippocampus, a critical region for memory. Moreover, exercise has the potential to prevent Alzheimer’s disease and reduce the risk of strokes. These findings apply to people of all ages, and in some cases, exercise can even reverse age-related brain shrinkage.
Furthermore, exercise has been associated with a reduced risk of dementia, including Alzheimer’s disease, especially among older adults. It also offers a host of other physical and psychological benefits, from weight loss and improved cardiovascular health to better sleep and mood regulation. Combining exercise with a healthy diet is emphasised as a key strategy, as exercise alone cannot offset the consequences of an unhealthy eating regimen. The book also advocates making exercise a social activity, scheduling it, and maintaining regularity to maximise its benefits.
3. Cognitive reserve is a powerful means of maintaining memory and cognitive functions
This book delves into the concept of cognitive reserve as a powerful tool for maintaining memory and cognitive function as individuals age. Cognitive reserve is defined as the brain’s ability to compensate for age-related changes and potential damage, and it is built through lifelong intellectual stimulation and education. Dr. Barnard emphasises that activities such as reading, problem-solving, and studying during one’s educational years establish a solid foundation for cognitive reserve. It further highlights the significance of ongoing mental engagement through activities like reading, solving puzzles, and playing games in preventing cognitive decline. Additionally, the book explores the effectiveness of specific brain-training exercises, showcasing their potential to counteract the effects of ageing and enhance cognitive abilities.
Furthermore, the book underscores the advantages of bilingualism in delaying the onset of dementia, with bilingual individuals experiencing memory problems about five years later than those who speak only one language. It introduces practical memory aids, such as the ‘linking’ technique, which involves creating vivid and emotionally charged mental associations to enhance memory retention. Ultimately, the book empowers individuals to take proactive steps in safeguarding their cognitive health by embracing intellectual challenges, language learning, and memory-enhancing techniques, offering the promise of better memory and cognitive function throughout their lives.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Provides comprehensive information on brain health in an easily understandable and straightforward manner.
• Offers practical advice that is applicable to anyone interested in improving their brain health.
• The writing is compelling, making it an engaging and quick read.
• Includes menus and recipes from well-known culinary instructors.
Weaknesses:
• Some readers found the recipes provided in the book to be overly complex and reliant on hard-to-find ingredients, particularly in European markets, making them less practical for everyday use.
• The book suggests the need to eat continuously throughout the day to avoid hunger while still losing weight, which some readers found tiring and costly, and it might not be sustainable for everyone.
Best quotes from ‘Power Foods for the Brain’
“In 2003, French researchers sampled red blood cells of 246 older people, finding that those whose cell membranes were rich in a certain type of fats, called omega-3 fats, were more likely to maintain their cognitive functions compared with other people.”
“One type of mental stimulation is particularly intriguing: being able to speak more than one language. Researchers in Toronto found that bilingual adults are able to buy themselves a little time when it comes to dementia. It is not that they are exempt from brain disorders. But whatever memory problems they may have show up about five years later compared with people who speak only one language.”
“Once you’re in an exercise groove, it’s easy to stay there. But if your exercise is only intermittent, your motivation really never gets off the couch. So keep it regular. If you set a rule that you’re going for a brisk walk every day after dinner, or whatever schedule works for you, you’ll find that you come to expect it and enjoy it. Don’t let yourself have more than two sedentary days in a row.”
Final takeaway
‘Power Foods for the Brain’ by Neal D. Barnard offers a compelling and informative exploration of the critical relationship between nutrition and brain health. Dr. Barnard’s expertise and clear writing style make complex concepts accessible to a wide audience. The book provides practical advice for improving brain health, emphasising the significance of dietary choices, exercise, and cognitive engagement.
Overall, this book is a valuable resource for those seeking to enhance their brain health and reduce the risk of cognitive decline, making it a recommended read for individuals of all ages who are interested in maintaining and improving their cognitive function.
November 29, 2024
I agree with his principles of eating a plant-based diet to improve your health and brain function, preventing dementia and Alzheimer’s. I feel that it’s a little bit old-school things have changed over the years in terms of research and science, but as I said the main principles are still sound.
January 3, 2019
This book is ok. Published in 2013 so some of the ideas are outdated with current research, but not a bad starting point to figure out some things to avoid or to eat if you want to keep your mind working at peak proficiency.
April 3, 2013
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!
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!
May 19, 2021
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.
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.
April 30, 2021
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.
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.
November 28, 2020
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.
March 23, 2015
As a vegan who eats healthily and exercises, there wasn't a lot new for me in this, but Barnard's research is interesting and my guess is that most Americans don't know this info. I was surprised at his strong recommendation to not eat meat, milk and egg products, and liked how he looked at many common medicines that may be causing memory loss or other brain problems. Lots of great recipes at the end for people who want to try a healthier diet.
April 14, 2013
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.
May 1, 2015
excellent recommendations for healthy eating / living.
many recipes at the back of the book are irresistible.
many recipes at the back of the book are irresistible.
December 31, 2022
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
April 3, 2024
This is an older book (2013) that I saw at the library. Dr. Bernard is a major contributor to the plant-based community, and as I don't eat meat or dairy any more, I don't need convincing that I should eat more plants; I'm 100% there. Still, I thought, I wouldn't mind knowing what foods are most beneficial for my tired brain. This book was more about foods to avoid though.
It's interesting that early studies show that heavy meat eaters have a higher rate of Alzheimer's disease. I need to read his more recent book to see the current studies. Losing cognitive function is one of my worst fears (and also going blind, but I don't think anybody's doing major studies on food's impact on eye health).
What I found more interesting was the section on metals (iron, copper, zinc, mercury). There was, apparently, a study showing that metals hide inside beta-amyloid plaques - the plaques that contribute to "fuzzy" thinking and Alzheimer's. My question is how much of these metals is too much? As Bernard states, we need these metals, but an overload of any of them has some pretty dire consequences. There is a range of "normal," but.......
The section on fats was basic but well-explained. The impact that fats have brain function was a bit scary. High sugar, trans fat, all of this stuff affects the way we think and our fatigue. Speaking of which, there was nothing here on inflammation or UPFs (ultra-processed foods). I recently read Chris van Tulleken's book Ultra Processed People and if anything damages our brains it has to be that garbage.
The book reminded me of all the recent articles on the connection between the brain and the gut, traveling through the vagus nerve. Fascinating stuff and slightly over my non-scientific mind.
I always feel that for every plant-based book I read I should balance it with a carnivore's argument, except (for me) what's the point? I'm not going to eat meat or dairy, all of which have become rather gross to me.
It's interesting that early studies show that heavy meat eaters have a higher rate of Alzheimer's disease. I need to read his more recent book to see the current studies. Losing cognitive function is one of my worst fears (and also going blind, but I don't think anybody's doing major studies on food's impact on eye health).
What I found more interesting was the section on metals (iron, copper, zinc, mercury). There was, apparently, a study showing that metals hide inside beta-amyloid plaques - the plaques that contribute to "fuzzy" thinking and Alzheimer's. My question is how much of these metals is too much? As Bernard states, we need these metals, but an overload of any of them has some pretty dire consequences. There is a range of "normal," but.......
The section on fats was basic but well-explained. The impact that fats have brain function was a bit scary. High sugar, trans fat, all of this stuff affects the way we think and our fatigue. Speaking of which, there was nothing here on inflammation or UPFs (ultra-processed foods). I recently read Chris van Tulleken's book Ultra Processed People and if anything damages our brains it has to be that garbage.
The book reminded me of all the recent articles on the connection between the brain and the gut, traveling through the vagus nerve. Fascinating stuff and slightly over my non-scientific mind.
I always feel that for every plant-based book I read I should balance it with a carnivore's argument, except (for me) what's the point? I'm not going to eat meat or dairy, all of which have become rather gross to me.
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