Nutrients to Turbo-Charge Your Brain!

Brain Food Memory Alzheimers Antioxidants Free Radicals B Vitamins Selinium Zinc Magnesium Ginseng

Good news from neuroscience is that our brains are growing and ever changing and we can actually influence their functioning by what we eat. For instance, here’s just two amazing breakthroughs mentioned in Jean Carper’s book, Your Miracle Brain:

1. U.S. Department of Agriculture researchers fed a group of young men a diet high in the mineral selenium for about three months. Selenium is found in grains, garlic, meat, seafood (oysters, swordfish, tuna) and Brazil nuts or a supplement. This diet sent morale soaring: The men reported feeling more clearheaded, elated, confident and energetic. Researcher, psychologist James Penland, says the extra selenium lifted the men's moods even though they had no signs of selenium deficiency. In other words, undetected selenium deficiencies may lead to bad moods.
2. Two types of vitamin E -- the antioxidant powerhouse -- can prevent surgery for some folks with severe narrowing of the carotid artery in the neck, one of the biggest causes of stroke. Cardiologist Marvin Bierenbaum of the Kenneth L. Jordan Heart Research Foundation in Montclair, N.J., gave 50 patients a vitamin E combination of 100 milligrams of alpha tocopherol plus 240mg of tocotrienols. This duo acted as a RotoRooter through the blockages in 40% of the patients.

Diet and Exercise Curb Memory Problems: New studies show the kinds of memory problems that most people fear about aging can be avoided or at least postponed, by diet and exercise. The brain is particularly susceptible to free radical damage because it is exposed to a large amount of oxygen. It's the body's most active organ, consuming about 20 percent of the body's oxygen. Free radicals enter our bodies through pollution, fried food and even normal metabolic processes of the body.

Fact is, fatty membranes that cover all our brain cells are particularly subject to oxidative damage. Free radical damage is implicated in cognitive decline and memory loss as people age and is thought to be a leading cause of Alzheimer's disease.

Good news is that a steady level of antioxidants -- including vitamins C and E – boosts strong memories. Ongoing studies suggest that taking supplements of vitamins C and E can keep your brain functioning well and prevent the risk of Alzheimer's disease and slow the progression of memory loss. The two vitamins appear to act synergistically to prevent age-related dementia. Together C and E cut the risk of Alzheimer’s by more than 60 percent.

Eating right raises serotonin levels: If you have an important morning meeting, Douglas Kalman, director of clinical research at Peak Wellness, suggests eating a high protein breakfast to help raise your serotonin levels, which produces hormones that make you feel alert.

If you're feeling sluggish midday, boost your serotonin with a small dose of carbohydrates, such as fruit or an energy bar. Also, drink lots of water. A craving for sugar can be the initial stages of dehydration.


Brain Foods To Turbo-Charge Your Health: In her recent book, Brain Power, Laureli Blyth suggests you begin with:

* Balanced, high-bran diet
* Nutrients, vitamins and supplements
* Hydration with Plenty of Water

Blyth shares details that can help keep your memory strong:

BRAIN BOOSTER VITAMINS

B1............Helps memory, focus and well being

B3...........Improves energy and is needed for biochemical functions of the body

B5...........Considered the Anti-Stress Vitamin

B6...........Activates memory and thinking

B12.........Prevents nerve damage by maintaining the fatty sheathe that surrounds the nerves. When deficient, leads to sever brain and nerve impairment

E.............Wards off memory problems associated with aging

C.............Protects against cognitive impairment

Foods containing these vitamins include: green vegatables, brown rice, tofu, nuts, sunflower seeds and eggs.

BRAIN BOOSTER MINERALS

Zinc...............Boosts memory – found in apples, pears, beans oysters, ginger, peas

Magnesium..Enhances Circulation and prevents calcification from eroding brain cells – found in Almonds, cashews, soybeans, seafood, blackstrap molasses.

BRAIN BOOSTER NUTRIENTS

Lecithin..........Found in soybean oil, and is a good source of choline, the building block for acetylocholine, the neurotransmitter primarily responsible for comprehension, learning and memory

COENZYME Q10 A vitamin-like nutrient that plays a major role in energy production. Supports the body, helping to lower blood pressure and cholesterol.

Ginseng..........Known for its rejunenative powers and used as an energy tonic and stimulant.

BRAIN BOOSTER ANTIOXIDANTS

Antioxidants – fight free radicals that kill brain cells and lead to mental decline. Eat brightly colored fruits, and berries and green leafy vegetables.

Tea - Plain black tea (such as Lipton's, Twinings or Bigelow) or more exotic Asian green tea -- in five ounces of boiling water. Let it brew for five minutes and drink it. In an instant you've taken in about 1,200 ORAC units of antioxidants -- about a third to a fourth of the total daily recommended amounts, according to Tufts University researchers.

AVOID: saturated animal fat in fast foods such as burgers and shakes. Do not use too much polyunsaturated vegetable oil , such as safflower, sunflower and corn oils, that can set up chronic inflammatory responses in brain tissue, thought to eventually lead to subtle brain damage, strokes and Alzheimer's disease. Eating trans-fatty acids, in processed foods such as salad dressings, fries, doughnuts and most margarines, also can foster blood-vessel damage that is detrimental to blood circulation in the brain.

I’ve been studying brain foods carefully and I’ll snack on a few almonds. Think I’ll add that tofu and orange juice shake Ellen Weber mentions. How about you?