Wednesday, July 20, 2016

Food to feed the BRAIN

The brain needs food to feed it just as all other parts of your body so which are the better choices. I did some research on line and the following have been recommended (sources below).

The brain needs energy to work at it's best and we get energy from carbs and wholegrains with a lower GI are a good choice

Oily Fish
Full of Omega 3 and good for the heart. A serving of 3 per week is good but I try to buy salmon and oily fish that is free of mercury

Research by Tuft University believe they can actually reverse memory loss, "A study published in the Journal of Neuroscience found an extract of blueberries eaten every day led to a reversal of nerve cell damage in rats. After eating their daily dose of berries, the rodents learned faster, had a better short-term memory and had improved balance and co-ordination. The humble blueberry is truly a superfood for your brain cells."

Lycopene is found is tomatoes and is a rich antioxidant which is believed to protect against free radical damage in our cells

Vitamins B 6, B12 and folic acid
"are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment. Opt for B-rich foods like chicken, fish, eggs and leafy greens."

Contain Monosatuated fatty acids which help to protect nerve cells in the brain

Blackcurrents, Red Peppers and Citrus
Rich in Vitamin C believed to protect against age related brain disfunction

Pumpkin Seeds
Highest in Zinc of all seeds. Great for boosting learning and memory

A good source of Vitamin K

Helps improve memory - I believe it just a little of this herb goes a long way. I like to sprinkle it on salads, eggs, it goes with almost anything. It is easy to get some growing in a pot and keep near the kitchen.

A good source of Vitamin E

Dark Chocolate
Now that is a plus all around. Most of us love chocolate it's a feel good food and it also (in moderation) has health benefits. Improves blood flow to the brain and verbal fluency. If this is true it is worth trying to add to our diet.
As well as improving the brain there has been a trending topic about growing new brain cells. Now this sounds very interesting. So what can we do to help improve our brain in this manner. It has been suggesedt that Running will help your brain grow neurons. What are neurons? "Cells within the nervous system, called neurons, communicate with each other in unique ways. The neuron is the basic working unit of the brain, a specialized cell designed to transmit information to other nerve cells, muscle, or gland cells."

Also eating Curcumin which is found in Tumeric another neuron booster along with Blueberries and Green Tea.
So a bit of food for thought!! I am off to dig some tumeric and make a batch of pickles will post recipe tomorrow and let you know how they turned out
. Sources

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