BON APPETIT! 10 FOODS TO FUEL YOUR BRAIN
Giving yourself a mental advantage can be as easy as choosing the right delicious foods to eat. |
New research on so-called “brain foods” shows that some chemicals in the foods we eat go straight to our brain cells. Regularly adding certain foods to your diet will help you function at your personal best—physically and mentally—throughout the day and your lifetime.
1. Berries – Blueberries, raspberries, and strawberries contain beneficial ellagatannis and the chemical is also found right in the hippocampus, the brain’s memory control center. They also contain powerful antioxidants (vitamin C, E, beta-carotene) that can disarm cell-injuring free radicals circulating throughout your system, caused by oxidation. Oxidative stress plays a part in many diseases associated with aging from dementia and Alzheimer’s to Parkinson’s. Blueberries also contact proanthocyanins which help spatial memory. Actual animal studies have substantiated the evidence that berries do improve memory.
2. Cherries – Inflammation plays a big role in everything from heart disease to dementia. Cherries are nature’s own anti-inflammatory pills and contain Cox 2 inhibitors similar to those found in pain meds, but they also contain polyphenols that keep platelets in the blood from clumping together, helping prevent heart attacks and strokes.
3. Apples – The old adage about “an apple a day” is right on target. Studies suggest that eating apples can help reduce the risk of cancer as well as diminish the risk of neurodegenerative disorders like Parkinson’s and Alzheimer’s. One of its compounds, a flavonoid called quercetin has been shown to protect the brain from oxidative injury.
4. Curry – Turmeric, the yellow spice found in many curries, contains curcumin, which also has powerful anti-inflammatory and antioxidant properties. One study showed a reduction in beta amyloid deposits, the plaques associated with Alzheimer’s, in the brains of animals fed with curcumin-enhanced food. In another study, elderly people who ate curry often or very often did better on tests of mental performance than those who never or rarely ate curry.
5. Sardines, Wild Salmon, Mackerel – These fatty fish contain omega-3 fatty acids which are thought to be instrumental in maintaining brain function from early development throughout your life. Components of fatty acids in fish go straight to the synapses of nerve cells, so they play an important role in how neurons communicate with one another, which appears to have a positive affect on learning and memory.
6. Oysters – If your mind wanders or you have memory lapses here and there, you may need more of the minerals zinc and iron in your diet; the oyster is one food that is rich in both. Much research has linked decreased iron and zinc levels with poorer mental performance in children but newer studies suggest these elements help keep adult minds sharp, as well. In those studies, marginally low iron reserves reduced adults’ ability to concentrate, and lower levels of zinc slowed test subjects ability to recall words.
7. Cocoa – Several studies have shown that eating flavonol-rich cocoa can improve blood vessel function, boosting circulation throughout the body and boosting blood flow to the brain. These beneficial compounds may even reduce the formation of damaging clots, and help prevent heart attacks and strokes.
8. Avocados - Avocados are loaded with monounsaturated fat, which promotes increased circulation and blood flow. This increased circulation sends more oxygen to the brain, which is highly important for the brain to function at its best.
9. Broccoli - Broccoli is an excellent source of vitamin K, which is known to enhance cognitive function and improve brain power. Researchers have also proven that broccoli contains substances that help in reducing symptoms of Alzheimer's disease.
10. Eggs - Eggs are known to enhance many executive brain functions. Eggs contain choline, which is a nutrient essential in the development of brain motor functioning and memory.
‑- From MSN Health & Fitness - http://www.beliefnet.com/Health/2009/05/Healthy-Foods-to-Feed-Your-Brain.aspx
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