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What are the best Brain Foods?
As populations are living longer, the incidence of progressive memory loss, dementia and problems associated with ‘brain health’ are increasing rapidly. The good news is that studies are finding that some foods can help you concentrate, stay motivated, and improve your memory. So what is the best ‘ food for thought’ ?
Glucose in the bloodstream is the brain' s sole source of energy. Since gluce can not be stored in the brain, it relies on a continuous supply from the bloodstream. If your brain cells are deprived of glucose, mental power will suffer and you might feel tired, unable to concentrate and light-headed. Eating carbohydrates at regular intervals will help prevent your blood glucose (sugar) levels from dropping too low.
Breakfast means just that: ‘ break the fast’ . Eating breakfast refuels the brain by providing an immediate source of glucose energy after an overnight fast. Skipping breakfast can impair memory and mental performance.
Low Gl (glycaemic index) help to maintain concentration by making glucose available over a longer period of time. Low GI foods include wholegrain breads and cereals, pasta, some long grain rice, legumes, corn, sweet potato, many fruits and other vegetables.
Omega-3 fats, particularly docosahexaenoic acid (DHA), make up a large proportion of the human brain. These essential fats cannot be made by the body, and must be supplied by the diet. Studies have shown that the omega-3 fatty acids found in fish oils can play a part in maintaining good brain function and may influence a number of mental conditions ranging from depression to Alzheimers.
Iron is needed to carry oxygen around the body and for building red blood cells. The brain has a big demand for oxygen, and iron deficiency can produce symptoms of tiredness, irritability, and diminished mental alertness.
Choline is a precursor to make the nerve transmitter chemical called acetylcholine that many of our nerves in our brain and our muscles use to send messages. Choline rich foods such as eggs, milk, liver and soy may be useful for enhancing memory and promoting clear thinking.
Protein foods are important for brain performance because they provide amino acids, from which neurotransmitters are made. Neurotransmitters carry signals from one brain cell to another.Tryptophan is an essential amino acid needed to form serotonin, a chemical that modifies sleep and moods. Food sources include nuts, seeds and legumes. Tyrosine is the building block for nerve chemicals such as adrenaline. Studies show that tyrosine may improve memory or mood in healthy people when under stress. Food sources include lean meat, eggs, milks, and soy.
Fruit and vegetables contain antioxidants which help neutralise or inactivate free radicals, molecules that can damage cells, including brain cells. Vitamin C, beta-carotene and vitamin E are a few antioxidants found in fruit and vegetables.
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