The brain has many nutritional
requirements to perform its roles. In terms of energy, the brain needs
glucose, which is easily metabolized from carbohydrates. In terms of
protection, the brain needs various vitamins and antioxidants. In terms
of performance, still other vitamins and fatty acids are required. The
best brain foods contain many of these important nutrients in an easily
digestible form.
Whole-grain Breads
Cooked
and ground whole grains, such as wheat, oatmeal, barley and millet, are
healthy carbohydrates that can be digested quickly to yield glucose
sugar. A convenient way to consume whole grains is as baked breads,
although crackers and cereals can be just as nutritious. According to
"Advanced Nutrition and Human Metabolism," glucose is the main fuel for
the brain, and at least 100 g of carbohydrates need to be eaten daily to
provide enough glucose to power brain functions. Whole grains are also
good sources of B vitamins, selenium and soluble fiber. Soluble fiber
can regulate blood cholesterol levels, which reduce the risks of
cardiovascular diseases and brain injury, such as stroke.
Fatty Fish
Fatty
fish -- such as salmon, mackerel, tuna, herring and sardines -- are not
only rich sources of protein, B vitamins and calcium, but also
essential fatty acids. Perhaps the most important fats are omega-3 fatty
acids, which are essential for brain and nervous system function.
According to "Biochemical, Physiological and Molecular Aspects of Human
Nutrition," omega-3 fatty acids are required for myelin synthesis;
myelin is the protective sheath around nerves that allows for speedy
flow of brain impulses. Further, omega-3 fatty acids play crucial roles
in behavior and cognition; deficiencies have been associated with
depression, dyslexia and attention-deficit disorders.
Antioxidant-rich Berries
Blueberries
are especially rich in antioxidants, which act to protect blood vessels
and the brain from the oxidative stress created by free radicals. One
of the antioxidants is vitamin E, which can combat age-related loss of
cognitive abilities. A study published in a 2005 edition of "Nutritional
Neuroscience" found that diets rich in blueberries significantly
improved the learning capacity, memory and motor skills of aging rats.
Further, the anthocyanins in blueberries were found to promote new
neuron growth in the amygdale region of the brain.
Nuts and Seeds
Many
nuts and seeds are good sources of protein, minerals, vitamin E,
omega-6 fatty acids and some essential amino acids. As an example,
pumpkin and sesame seeds are both rich in tyrosine, the amino acid
required for dopamine synthesis. Dopamine is a neurotransmitter that
regulates mood and coordinates movement. Many nuts and seeds are good
sources of B vitamins. According to "Vitamins: Fundamental Aspects in
Nutrition and Health," vitamin B-6 is needed to produce dopamine and
serotonin, which are both essential for communication between neurons.
Folic acid is needed by the brain to maintain memory and concentration.
Vitamin B-12 is associated with higher brain functions, and its
deficiency leads to symptoms very similar to Alzheimer's disease.
Examples of particularly healthy nuts and seeds include walnuts,
almonds, cashews, hazelnuts, flaxseeds and sunflower seeds.
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