Brain Food At a Glance:What You Did Not Know about Salmon, Blueberries and Nuts!
What you eat is how you think and how you behave. We know that brain food has a direct influence on mental capacity, mood and behavior. An unbalanced level of amino acids and omega-3 fats is correlated with the development of certain mood disorders and behavioral issues like depression, anxiety, ADHD.
Certain foods can combat these problems because they are rich in omega-3 acids, antioxidants and polyphenols. Examples are fish, blueberries and chocolates which are certainly appealing to all tastes. The good thing is that you can indulge in these foods and get smarter at the same time. Why Fish is Brain Food Fish, like Wild Salmon, is not only low in saturated fats, but one of the best sources of omega-3. According to an article published in the August 2009 issue of the American Journal of Clinical Nutrition, people who consume fish regularly lessen their risk of mental decline after 65 by almost 20 percent. This conclusion is based on an examination of 15,000 adults aged 65 and older living in China, India, Cuba and the Dominican Republic. With the exception of India, the results tabulated showed a consistent correlation between high fish intake and decreased prevalence of dementia. Omega-3, especially the essential fatty acid DHA , is the key ingredient responsible for the positive effects on brain functioning. Research shows that omega-3 increases grey matter volume in areas in the brain that regulate mood and behavior. According to a more recent study, mothers who took omega-3 supplements in the last trimester of their pregnancy boosted their infants' sensory,cognitive and motor development. Researchers measured the DHA concentration in the umbilical cord of 109 infants. DHA is an omega-3 essential fatty acid that influences neuronal growth in the retina which is most prominent in the last months of pregnancy. What researchers discovered is a direct correlation between the levels of DHA in the mother's blood and the visual acuity of the baby at birth. However, little correlation is found between the baby's sight and levels of DHA in the mother's milk for infants who were breast-fed, which suggests that pregnant women with diets high in omega-3's are doing their babies a favor. Studies have also shown that omega-3's influence the brain development in children. Fish, a natural source of omega-3 and great brain food, should be a twice weekly fare for pregnant moms. Children with ADHD have decreased levels of essential fatty acids like EPA and DHA. Studies show that children prone to behavior problems and temper tantrums have lower levels of omega-3 acids. New research shows that the brain produces new neurons every day. Every experience we have generates new circuitry in the brain. But there is a special substance in blueberries that makes them a great brain food. This substance triggers neuronal growth. Blueberry-derived flavonoids improves communication among brain cells, thus increasing learning and memory. They also exert a strong anti-inflammatory action in the brain which helps to decrease the risk of Alzheimer's and other degenerative diseases of the central nervous system. Some experts speculate that these beneficial compounds may even stimulate the growth of new brain cells.Scientists have discovered that the dark bluish color found in blueberries promote neurogenesis or neuron growth in rats. Evidence shows that the same effect is produced in humans. This growth of new brain cells is linked to cognitive development. Tests have shown that eating blueberries can enhance balance and coordination, learning and motor skills. The antioxidants in blueberries can also protect the body from oxidative stress that often manifests as memory loss, dementia, mood disorders like depression and disorientation. In another brain food study, also published in the Journal of Neuroscience, rats fed spinach, strawberry, or blueberry extracts effectively reversed age-related deficits the brain. In addition, the blueberry-fed group far outperformed their peers while traversing a rotating rod to test balance and coordination. According to the study, these rats, equivalent in human age to 63 years and more demonstrated remarkable stamina on neuromotor function tests. When researchers examined the brain tissue of the blueberry-fed rats, they found that these brains showed much higher levels of dopamine than were found in the other groups. Dopamine affects the way the brain manages movements.It is also linked with memory, attention and problem solving skills. Are You Nuts About Nuts? If you are, you must be pretty smart because there is a strong correlation between consuming this special brain food - nuts- and a great brain. First of all, nuts are rich in Vitamin E which protects the brain from memory losses and dysfunctions. Secondly, nuts are packed with omega-3 fatty acids which make the neurons in the brain more fluid and responsive to signal transmission and communication. Intelligence and health are dependent on the smooth communication among brain cells. Nuts provide choline,part of a neurotransmitter that revs up the transmission mechanism between cell and cell.For these reasons, nuts are a great source of brain food. More Fruits and Vegetables Mean A Better Brain! According to researchers at the Heinrich-Heine University in Dusseldorf, Germany, a high intake of fruits and vegetables ( at least 400 grams per day) increases the antioxidant levels in the body and significantly improves cognitive function. Their findings are independent of age, gender body mass index or education levels. According to Dr. M. Cristina Polidori, currently at the Department of Geriatrics, Marienhospital Herne, Ruhr-University of Bochum, Germany,"With this work we show a multiple link between fruit and vegetable intake, antioxidant defenses and cognitive performance, in the absence of disease and independent of age." No doubt a higher fruit and vegetable intake at any age increases our chances for good brains and a healthy life. Disclaimer: The above information is meant only to inform and should never displace professional consultation.
|
