Nature's Brain Boosting Super Foods
Posted: Monday, April 21, 2008
by Cynthia McMurray
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Most of us understand a well-balanced diet free of processed foods and sugar is the key to optimal health. But did you also know that what you eat can directly affect your memory, your mood, your emotional stability and even your IQ.
Well, it's true. Studies prove that eating certain foods can influence your ability to concentrate, the degree to which you perceive pain and even how well you remember and perform things like simple math equations.
When it comes to brain power, researchers have identified some pretty amazing super foods.
To start, fish ranks high on the list. Our brains are made up of 60 percent fat, most of which is DHA and another fat called arachidonic acid (AA). While we can get AA from uncooked dairy products such as raw butter and cream, DHA is primarily obtained from fish sources. Fish is full of omega-3 fatty acids (DHA being one) and we now know that omega-3s are essential for proper brain function. They also have a wonderful anti-inflammatory effect which protects the brain from toxins and other potential dangers such as free radicals. Studies show people who eat fish at least once a week have a 10 percent slower decline in memory than those who don't. Wild Salmon and other cold-water fish are the best sources of omega-3s. Sardines and herring are also good. Unfortunately, many of our fish sources are also now contaminated with mercury, so you need to be careful. A high quality fish oil supplement is a good alternative.
While berries in general are considered great brain-boosting foods, blueberries are ranked as the number antioxidant, reigning over 60 other fruits and vegetables. Blueberries are shown to not only improve motor skills and learning capacity but also help reduce the effects of age-related conditions such as Alzheimer's disease. Cranberries, blackberries, raspberries and strawberries also have extremely high brain-boosting powers.
Avocados are another amazing brain food. They are full of omega-3 fatty acids and are said to be almost as powerful as blueberries when it comes to protecting the brain. They also promote healthy blood flow throughout the body, which of course, means more oxygen and nutrients to the brain.
Nuts and seeds are an excellent source of Vitamin E, a powerful antioxidant shown among other things, to protect the brain against cognitive decline. Some good sources are sunflower seeds, flaxseeds (which are also a wonderful source of omega-3s), walnuts, filberts, sesame seeds, hazelnuts, Brazil nuts, cashews, peanuts and almonds. Natural nut butters are also excellent. Try adding a little cashew butter to your breakfast toast for a change.
Beans are another powerful brain food. They are known to stabilize blood sugar (glucose) levels. And since the brain uses glucose for fuel, beans provide a steady stream of energy. Black beans, pinto, lima beans, navy, kidney and garbanzo are good sources.
Need a little memory boost? Add onions to your meal. Recent studies show the sulfur compounds found in onions can significantly improve memory impairment by bonding with any harmful toxins that threaten brain function.
While this is only a short list of the top brain foods, in general fruits and vegetables are a good source of brain supporting antioxidants. Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts are always good as are leafy greens like spinach, Swiss chard and kale.
And beware, just as there are good brain boosting foods, there are also some brain draining foods. These foods can quickly drain your ability to focus, weaken your memory and even cause impaired motor skills. The worst culprits are artificial sweeteners and food dyes. Some kids are known to react almost immediately to red food dyes in particular. Another brain drain food is luncheon meats, which are full of nitrites now proven to cause cancer. You should also stay away from refined white sugar and bread, colas, foods made with high fructose corn syrup as well as any foods that contain trans fats and hydrogenated oils.
Cynthia McMurray is a professional natural health writer. She has written numerous books for leading health professionals and was the founder and publisher of a national natural health magazine. She is currently writing in-depth health manuals for a large international health and wellness company. She is also the founder and publisher of Bryler Publications (www.brylerpublications.com).
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Top-level comments on this article: (1 total)Excellent short-article on brain-boosting foods!Thank you so very much for a delightful, scientificpresrentation on how to improve one's thinkingthrough nurtitional means!
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