Our Health is as Good as the Food we Eat. And so is Our Brain. Did you know that Mental Health Disorders mostly start from long-standing Nutritional Deficiencies and also Poor Gut Health because our Neurotransmitters are present in our Gut - not just our Brain - so Both our Gut and our Brain Relate Closely together. A It is the Same with Brain Power. Everyone talks about Brainpower, but you don't just stay on whatever Foods you have and take a "Brain Power" Supplement each day. You need to build up a Nutritional Profile of Brain Friendly Foods; stay off of Sugar AND Synthetic Sweeteners that are Bad for your Body and Brain. So are Canola and Cheap Nasty Veggie Oils - they mess with your Metabolism causing Lethargy and Brain Fog in many people, and are noted for Mental Blanks (even with young people) because they are Toxic to Body and Brain Cells. Aim for Genuine Extra Virgin Olive Oil and Cold Pressed Coconut Oil. They're both beneficial for our Brain. Polyunsaturated Oils are based on Flawed Science and the ignorance prevails. Don't let that be You.
Our Body and our Brain also benefit much from 7-8 Hours of restful Sleep a Night AND 120 Minutes of Walking (collectively) each Week.
Now to our Foods, shall we go?
Walnuts look like our brain and are a Signature Food for our Brain. Live Science have these 5 Foods on their Website, and I will add more from my Current Research. Other Websites in this Research are Tomah Health, BBC GoodFood and Healthline. In that order, links provided.
Walnuts
Indeed, a 2009 study in the Journal of Nutrition found that diets in which nuts made up as little as 2 percent reversed signs of aging in the brains of old rats, including the ability of the brain to function and process information.
And a study presented in 2010 at the International Conference on Alzheimer's Disease reported that mice with Alzheimer's demonstrated improved learning, memory and motor coordination after being fed walnuts.
Walnuts contain high amounts of antioxidants, which some researchers say may combat the damage to brain cells' DNA caused by free radicals in our bodies.
Carrots
Carrots have long been known to be good for the eyes and it turns out, they're good for the brain, too.
Carrots have high levels of a compound called Luteolin , which could reduce age-related memory deficits and inflammation in the brain, according to a study published in 2010 in the journal Nutrition. In the study, mice whose daily diet was supplemented with 20 milligrams of Luteolin had reduced inflammation in their brains. The Researchers said the compound also restored the mice's memory to the level of younger mice's.
Olive oil, peppers and celery are also high in Luteolin.
These 2 Berries
Adding some vitamin-rich berries to your diet may not be a bad idea if you want to improve your memory, according to several studies.
One study, published in 2010 in the Journal of Agricultural and Food Chemistry, found that after 12 weeks of daily supplements of wild blueberry juice, nine older adults who had started to experience slight memory problems showed better learning and recall abilities than a similar group of adults who didn't take the supplements. The blueberry group also showed reduced symptoms of depression.
And in a 2009 report in the Journal of Nutrition, researchers said they examined a group of studies that showed fruits such as blueberries and strawberries, which are high in antioxidants, can decrease a type of stress in cells associated with aging and increase the signaling capabilities in brains. In one of the studies, researchers placed 6-month-old rats on a diet supplemented with blueberry and strawberry extracts (totaling 2 percent of their diet) for nine months. These rats had better spatial and memory skills than rats not given the supplements.
Fatty Fish
Although recent research has shown that taking fish oil supplements may not help slow the cognitive decline in people with Alzheimer's disease, other studies have shown that eating fish rich in omega-3 fatty acids could help slow typical cognitive decline that comes with age.
A 2005 study in the journal Archives of Neurology found that people 65 and older who ate two meals of fish a week for six years had a 13 percent decrease in cognitive decline, compared with people who didn't eat any fish regularly. And people who ate one meal of fish a week had a 10 percent decrease in cognitive decline.
Fish high in vitamin B12 may also help protect against Alzheimer's, according to a study published in 2010 in the journal Neurology.
Spinach or Chard
Your mom always told you to eat your spinach, and there's science to back up her advice. The green leafy vegetable is loaded with vitamins C and E, which, studies have shown, help to improve cognitive abilities.
A 2000 study in the Journals of Gerontology showed that rats whose diet was supplemented with vitamin E experienced a 500 to 900 percent increase in brain and nerve tissue over an eight-month period, as well as an increase in the release of dopamine in the brain, the "pleasure" chemical that controls flow of information to different parts of the brain.
And a 2000 study in the journal Brain Research found that aging rats had some of their age-related memory and motor deficits reversed after they were fed diets supplemented with spinach, strawberries or blueberries.
Pass it on: To amp up your brain health and slow cognitive decline, eat your leafy greens, berries, nuts and fish. HERE
These 3 Nuts
The health benefits of eating nuts are wide-ranging. They are packed with protein, fiber, vitamins and healthy fats. A study of a hundred thousand people by Harvard Medical School concluded that eating nuts on a daily basis can reduce death rates by as much as 20%. When it comes to brain health, specific types of nuts deliver the greatest benefit.
A high concentration of omega-3 fats means that walnuts deliver the most value. Just a quarter of a cup of walnuts can Improve Cognitive Performance and help to prevent age-related mental decline. Almonds and hazelnuts are also good for brain health in old age due to the concentration of vitamin E. Medical studies link vitamin E to improvements in memory and verbal measures. HERE
Broccoli
May improve brainpower. Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and keep our brains and memories sharp. Low levels of acetylcholine are associated with Alzheimer's.
Free Range Eggs
Certain B vitamins – B6, B12 and Folate – 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 Folate there was significantly less Brain Shrinkage compared to a subset given placebo treatment.
Other B vitamins including vitamins B1, B3 and choline play an important part in regulating normal brain function. Choline, which is rich in egg yolk, is essential for the memory-boosting brain chemical, Acetylcholine. HERE
Turmeric Spice
Turmeric is a deep-yellow spice that is a key ingredient in curry powder.
Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain. It’s a potent antioxidant and anti-inflammatory compound that may provide the following benefits (15, 16):
May benefit memory: Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that occur with Alzheimer’s disease.
Eases depression: Curcumin boosts serotonin and dopamine, both of which improve mood. One review suggested curcumin may improve symptoms of depression and anxiety when used alongside standard treatments in people diagnosed with depression (17).
Helps new brain cells grow: Curcumin boosts brain-derived neurotrophic factor, a growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed (18, 19).
Fresh Oranges
You can get almost all the vitamin C you need daily by eating one medium orange (39).
Eating oranges and other foods high in vitamin C may help prevent mental decline (40).
According to one study, having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed (41).
Vitamin C is a powerful antioxidant that helps reduce the free radicals that can damage brain cells. Plus, vitamin C supports brain health as you age and may protect against conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease (42).
You can also get high amounts of vitamin C from other foods like capsicums, guava, kiwi-fruit, tomatoes, and strawberries.
Pumpkin seeds
Pumpkin seeds contain antioxidants that may protect the body and brain from free-radical damage (26).
They’re also an excellent source of other nutrients important for brain health, including (27):
Zinc: This element is crucial for nerve signaling. Zinc deficiency has been linked to many neurological conditions, including Alzheimer’s disease, depression, and Parkinson’s disease (28).
Magnesium: Magnesium is essential for learning and memory. Low magnesium levels are linked to many neurological diseases, including migraine, depression, and epilepsy (29).
Copper: Your brain uses copper to help control nerve signals. Imbalances in your copper levels may increase the risk of neurodegenerative disorders such as Alzheimer’s (30).
Iron: Iron deficiency is often characterized by brain fog and impaired brain function (31). HERE
My brother suggested I might like this blog. He was totally right. This post actually made my day. You cannot imagine simply how much time I had spent looking for this info! Thanks!
That was nice of your Brother and that the Article "Made your day" Sometimes researching things can be tiring and other times something can surface pretty quickly. People, I encourage you to look after your Brain with Good Healthy Foods, not just with Puzzles or a lot of Supplements.