Food for thought
January 9th 2011 00:44
If your mind is sluggish and your memory is fading, I have good news for you. First of all, you're not alone. People in their 50s and 60s can't remember things either. That's OK. Just as long as you don't forget to take showers, brush your teeth, change your clothes and wash them, most people won't notice. Oh, yes, and take care of your hair. A man just needs to comb his hair, but women need to groom their hair. If your hair doesn't look good, you don't look good. I'm not just saying this as a plug for hairdressers, it's true.
Let's continue with the good news. Food fuels the brain. This is great. You don't need to go see a doctor or buy expensive medicine. All you have to do is go to your kitchen. While most most contain nutrients the brain needs, some contain larger than usual amounts of substances that help maximize brain health and power.
A healthy diet supplies brain cells with energy and provides chemicals needed for essential activities such as facilitating communication among cells, protecting brain tissue from injury, repairing cell damage, and promoting the formation of new brain cells and connections.
Now if you're thinking, "Who does she think she is? She's no doctor," you're right! But fortunately this information came from Dr. Mischoulon, who is the director of research at MGH's Depression Clinic.
First, the doctor recommends eating a variety of foods that contain lots of vitamins, minerals, fats, complex carbohydrates and other essential nutrients that the brain requires. Make sure you incorporate spinach, kale, turnip greens, all dark leaves which contain iron. Take note of this. Iron facilitates the brain's production of the neurotransmitter dopamine and serotonin which are involved in learning. If you are deficient in iron, it can impair memory, concentration and mental functioning.
Sixty percent of the brain is composed of fat. Do you suppose that's where the expression "You fat head!" came from? I digress. Getting back to the importance of fats in the brain, olive oil is a source of monounsaturated fats. Add to using olive oil- add nuts, avocados and sesame seeds, all protect the brain against age related damage. A point of interest was an element in olive oil called "oleocanthal" helps protect the neurons from toxic proteins in the brain associated with Alzheimer's disease.
Make sure you write these vegetables down: broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale and bok choy. They are all packed with antioxidants, vitamins and minerals and phytonutrients that help protect brain tissue from toxins.
A Harvard study on people who ate a lot of cruciferous vegetables had memory performances equivalent to people two years younger.
Another category of good foods are purple grapes, blueberries, and other berries with purple, blue and black skins are all good sources of antioxidants - concord grape juice is excellent.
Kidney beans and other beans provide glucose to fuel the brain. They also help to maintain stable levels of energy and support alertness and concentration. Beans contain high levels of antioxidants, iron and other nutrients including thiamine which helps memory and recall.
Lastly, we'll consider coffee and tea - both are brain boosters. Both are sources of caffeine which stimulates alertness and attention span. Three to five cups a day in middle age lowers risk of dementia by 66 percent, according to a study in January 2009, an issue by Journal of Alzheimer's disease.
Another research of 2 or more cups of green tea daily reduces risks of mental decline in older adults.
In a quick review: 1. Spinach and dark, leafy greens; 2. Olive oil; 3. Broccoli and other cruciferous vegetables; 4. Blue and purple berries; 5. Beans; 6. Coffee and tea. All are good brain food.
I hope it helped you because I can't use most of these vegetables because I'm on coumodin. So if I lose it before you do, be patient with me, please.
It you get good information you can't use, don't just throw it out. Give it to others who can use it. We're in this game of life together.
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