We need brain more than belly food. American Proverb
Rob Watts sparked my dendrites when he suggested that I create a
Question Train here at Brain Based Biz. "Share your knowledge, reach out to others," he advised, "you might just be surprised at how they respond." I've received thoughtful questions, beginning with one Rob posed...
We often read or hear about how good diet is essential to our physical and mental well being. I've read things about Omega 3 fish oils, old wives tales about Cauliflower and Walnuts (brain resemblance maybe) being good for the noodle etc, but very little on the actual science and mechanics. Maybe you have some interesting insights on food and the role in which it plays on our brains.
Are there really such things as good and bad brain foods? Absolutely, Rob!
You may have heard the phrase,
You are what you eat. And, you'll soon see that's the truth as it affects your brain. Most of us want to be mentally alert as we age so information on ways food helps and harms the brain is critical to us.
Brain foods...
Flavonoinds - Raspberries, bluberries, apples, white onions, nuts, certain beverages such as red wines and even dark chocolates are included here.
By choosing a flavonoid, such as a
red delicious apple, you're doing yourself a favor because flavonoids...
may protect brain cells from cell death associated with neurodegenerative diseases such as Parkinson's disease, stroke, and Alzheimer's disease, according to a March 16, 2006, news release from Dalhousie University, Halifax, Nova Scotia. Other apple varieties that were tested Lie, Ida Red, Granny Smith) did not show the same neuroprotective properties.
Added to this,
by drinking apple juice, you "may actually increase the production in the brain of the essential neurotransmitter acetylcholine, resulting in improved memory," according to University of Massachusetts research.
Incidentally,
cauliflower's rich in vitamin C, a flavonoid rich in antioxidants. So, yes, to answer your question, it's good for the brain. A
new orange variety works best!
Water Since your brain is about 80 percent water, it only makes sense that Dr. Daniel Amen says that the
first rule of brain nutrition is adequate water to hydrate your brain. Keep this in mind...
Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol.
Proteins Rich in Polyunsaturated Fats No bones about it- fish tops the leanest sources of protein available for health, especially that of your brain. And omega-3 oils play a large part in that... In additon to fish you can get Omega3 oils from-- flaxseeds, walnuts, Canola oil or unhyrodgenated soybean oil.
Here's just a few benefits:
+ Promotes the development of brain, nerve and eye tissue
+ Helps to lower the risk of heartbeat abnormalities that may result in heart attack
+ Modestly lowers blood pressure
+ Helps in the prevention or treatment of heart disease and stroke
+ High fish consumption has been associated with lower risks for cancer of the esophagus, stomach, colon, and pancreas.
More protein essentials: Amino acids critical to brain health come from the breakdown of protein. Foods that supply many essential amino acids needed for neurotransmitter production include dried beans (legumes), green leafy vegetables, whole grains, nuts, and seeds.
Carbohydrates Carbs act as a
fuel to your brain.
Glucose is the form of sugar that travels in your bloodstream to fuel the mitochondrial furnaces responsible for your brain power. Glucose is the only fuel normally used by brain cells. Because neurons cannot store glucose, they depend on the bloodstream to deliver a constant supply of this precious fuel.
Interestingly there are two kinds of carbs, simple and complex. Potato, rice, banana, tomato, squash, cereals and grains (bread and pasta, too), along with rice comprise complex, low-fiber carbs that supply needed energy. And, digestive processes turn these to simple sugars within minutes.
Simple carbs, such as donuts and other foods that contain lots of refined sugar and flour can lead to
brain fog. Eating too many also causes us to put on pounds since our bodies may not burn off all the calories produced. You gather too much
belly fat.
To prevent eating too many carbs, at each meal or snack, try to balance protein, high fiber carbs, and polyunsaturated fats.
For an extra boost of brainpower, you might want to add
additional nutrients to turbo charge your brain along with
supplements.
I'm taking even more precautions about what I eat since I want to retain brain health over a lifetime. You?
Want to stay sharp on the job as you age? Celery and green peppers rank high amongst foods that impact brain health. Here's how... These two green veggies contain flavonoids that disrupt inflammation in your brain. Findings from recent research show hope for the aging brain and particularly to help ward off diseases such as Alzheimer's and multiple sclerosis. Hmmm... seems easy enough to include more green peppers and celery in our weekly menu.
To work for rather than against your brain and overall health, adding more flavonoids to your diet just makes sense. Other foods rich in flavonoids include: 
