Nutrition for the brain
June 5th 2011 14:59
There is need to discuss how we can keep each of the vital organs in a healthy condition through good nutrition. The brain is one of the vital organs that need attention.
A person’s food intake affects mood, behaviour, and brain function. A hungry person may feel irritable and restless, whereas a person who has just eaten a meal may feel calm and satisfied. A sleepy person may feel more productive after a cup of coffee and a light snack. A person who has consistently eaten less food or energy than needed over a long period of time may be apathetic and moody.
Deficiencies or excesses of certain vitamins or minerals can damage nerves in the brain, causing changes in memory, limiting problem-solving ability and impairing brain function.
Several nutritional factors can influence mental health, including: overall energy intake, intake of the energy-containing nutrients (proteins, carbohydrates, and fats), alcohol intake and intake of vitamins and minerals. Often deficiencies of multiple nutrients rather than a single nutrient are responsible for changes in brain functioning.
Here is a list of foods that supercharge your brain: Remember to consult your food for blood type list.
1. Avocado: Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energised day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function.
2. Blueberries: These delicious berries are one of the best foods for you, period, but they’re very good for your brain as well. Since they’re high in fibre and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. They are possibly the best brain food on earth: they have been linked to reduce risk for Alzheimer’s, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.
3. Wild Salmon: Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity.
4. Nuts: Nuts contain protein, high amounts of fibre, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. They also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts. Macadamia nuts are much higher in fat than most nuts.
5. Seeds: Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayonnaise and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.
6. Coffee: Coffee is good for your brain coffee actually contains fibre, this is what helps your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost. The trick is not to have more than a few cups. But you can safely enjoy 2-4 cups daily for supercharging your brain.
7. Oatmeal: Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3′s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.
8. Beans: The brain uses about 20% of your carbohydrate intake and it likes a consistent supply. Beans are truly an amazing food that is sadly overlooked. They’re humble, but very smart. Not only are they loaded with fibre, vitamins, minerals and protein, they’re ridiculously cheap. Beans provide a steady, slow release of glucose to your brain, which means energy all day without the sugar crash.
9. Pomegranate: Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.
10. Brown Rice: Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation, the sharper your brain.
11. Tea: You have to brew tea fresh or you won’t get the benefits of all those antioxidants that boost your brain. Because tea has caffeine, don’t have more than 2-3 cups daily.
12. Chocolate: Things are looking increasingly better for chocolate. It’s got brain-boosting compounds, it’s loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you’ll feel happy in short order. Dark chocolate is also rich in fibre.
13. Oysters: Oyster are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one study researchers found that men who ate oysters reported significantly improved cognition and mood. Not all shellfish are good for you but oysters are quite good.
14. Olive Oil: Though we know the brain does need a small, steady supply of glucose, don’t overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be. In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.
Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.
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