Brain Food

.
Brain Food
.

Did your mom ever tell you to eat your fish because it would make you smart? Well, once again, Mom was on to something.
.

Mental acuity is largely a matter of blood flow. Inadequate circulation to the brain will cause poor brain development in an unborn child, deterioration of mental capabilities in a person of any age and confusion and memory loss in the elderly. How can we prevent these devastating problems? Through good nutrition.
.

One of the most important nutrients for development and maintenance of brain function is the omega-3 fatty acids. One of these omega-3's, DHA is actually a major structural component of the brain and is therefore essential to brain development, brain growth and learning ability. This structural DHA is formed while a child is developing in the uterus and during the first year or so of life. Therefore, if a mother is deficient in this substance, it could affect a child's entire mental development. How does one assure adequate consumption of this vital nutrient? One way is to "Eat your fish."
.

Fish contains both DHA and EPA. EPA cleans the circulatory system of cholesterol and fat deposits. Because these and other fatty acids reduce blood viscosity (thickness) and minimize clotting, lower blood pressure and prevent the interruption of blood flow, they lower the risk of heart attack and stroke. Spirulina and flax seeds are excellent sources of omega-3 fatty acids. Other non-meat sources include pumpkin seeds, soy foods and dark green plant foods.
.

But even if we have an adequate supply of omega-3's, during the course of growing older those nasty little buggers, the free radicals, are running around our bodies destroying all kinds of tissue, including brain cells. So, once again, we need those antioxidants (vitamins A,C,E and selenium) to counteract their effect. An adequate diet including lots of fruits and vegetables will go a long way towards supplying those nutrients. Vitamin A is abundant in yellow, orange and dark green leafy vegetables. The best sources of vitamin C are citrus fruits, tomatoes, strawberries, green and red peppers and broccoli. Vitamin E is found in nuts and oils, wheat germ, avacados, asparagus and cabbage. The best sources of selenium are whole wheat bread, oatmeal, lentils, navy beans, brazil nuts and eggs. Bran flakes and barley also provide this nutrient.
.

Certain herbs can help reduce the effects of free radicals and enhance blood flow to the brain. The best known of these is ginko biloba. Other herbal brain boosters are ashwaganda, Asian ginseng, astragalus, gotu kola, schisandra and Siberian ginseng. So-called "green foods," such as spirulina, alfalfa and wheat and barley grasses are alleged to provide the same kind of protection as herbal supplements and, because they are taken in liquid form, are easier for the body to assimilate.
.

The B vitamins appear to play an important role in maintaining cognitive efficiency. It's long been known that a lack of B12 will result in confusion and memory loss. B12 deficiency is especially prevalent among the elderly and at times misdiagnosed as Alzheimers or dementia. A decrease in stomach acid makes it difficult for the body to break down the high protein animal foods that supply B12. Consequently, even though people of this age group may be ingesting adequate amounts of this nutrient, their bodies may not be absorbing it. Fortified cereals or multivitamin supplements are good sources of B12 for the elderly.
.

Recent studies have shown that low levels of vitamins B6 and folate may also decrease mental acuity, particularly in the areas of memory and spatial relationships. A good B complex vitamin supplement will provide more than adequate amounts of all of these nutrients but for those who prefer to get their nourishment from the foods they eat, good sources of B6 include breads and cereals, potatoes, fruits (especially bananas and figs), brewer's yeast, chick peas and soybeans. Cereals are an excellent source of folate, especially bran flakes, corn flakes, oatmeal, and nutrigrain. Folate can also be obtained from asparagus, spinach, orange juice, black beans, lentils and pinto beans.
.

Another link between nutrition and brain function is related to the problem of high blood pressure or hypertension. Studies have shown that the mental capabilities of elderly people who have suffered from this condition for a number of years are less than those with normal blood pressure levels. There appears to be a connection between prolonged hypertension and the amount of brain atrophy in an elderly individual. Motor and sensory skills can be affected as well as the ability to focus one's attention. Surprisingly, the degree of elevation does not have to be very high for these consequences to develop. Eating foods that are high in potassium can help to prevent or reduce high blood pressure by balancing the metabolic action of sodium. Potassium rich foods include orange and yellow vegetables; many green vegetables like spinach, broccoli, bok choy, beet and dandelion greens and fruits such as tomatoes, cantaloupe, mango, papaya and apricots. Limiting salt intake, maintaining a healthy weight and avoiding caffeine and alcohol will also help to keep the blood pressure down.
.

Like so many of the degenerative conditions associated with aging, the secret to avoiding loss of mental capability seems to be a varied and well balanced diet rich in fresh fruits, vegetables and whole grains.
.

This article is intended for informational purposes only. Nothing in this publication is intended or implied to be a substitute for professional medical diagnosis and advice. Always seek the advice of your physician or health-care provider before starting any new diet or procedure involving your health. Prompt professional medical guidance is recommended for any health problem.