This
item at least gives us a fresh focus in our dietary choices. Of
course, the lists below are familiar enough and if you arrived there
from another pathway, then you are surely doubly blessed.
It is
pretty clear that the dietary drumbeat is slowly reordering our
eating choices, one convert at a time. It may even begin to
accelerate visibly with the setbacks facing the Industrial
agricultural sector in the adoption of GMO foods and continuing
revelations on live meat production.
It
has long been understood that the correct diet produces a long
healthy life.
Feed Your Brain
By Sue Taggart, | June
10, 2013
We are constantly
being reminded to eat right for our heart health, to lower
cholesterol and avoid diabetes, but our brains are more sensitive to
food than any other organ of the body. As the brain depends on
healthy arteries, the same kinds of foods that are good for the heart
are also good for the brain.
And, by eating right
to feed your gray matter, you will also help reduce your
waistline—it’s a win-win, since carrying extra weight is bad for
the brain.
Studies have indicated
that when people become overweight, they are at increased risk for
memory problems. Scientists are not sure if memory problems are
linked directly to being heavier, or the health issues associated
with additional weight like high blood pressure, type 2 diabetes, and
inflammation are responsible.
The brain, which also
controls our mood and the “feel good” brain chemicals, can be
boosted with a well-balanced diet, too. The food choices you make
every day can affect your brain and your mood. There is a lot of
evidence to suggest that the typical American diet, high in salt,
sugar, fat and processed foods are not good for our mood and our
cognition and that whole foods are a better dietary option—a
no-brainer really!
Here are some
brain-boosting foods to include in your daily diet.
Protein. Eat some with
every meal as protein produces amino acids essential for healthy
brain function:
• Lean meat
• Poultry
• Fish
• Tofu
• Beans
Omega-3-rich foods. The brain is 60 percent functional fat that protects the neurons and helps the brain function. Healthy fats are essential for a healthy brain:
• Canola oil
• Wild salmon,
mackerel, tuna and sardines
• Walnuts
• Flaxseed
• Dark leafy greens
Antioxidants. As the
brain produces a tremendous amount of oxygen, it’s vulnerable to
oxidative stress. Eating foods high in antioxidants to help reduce
free radical damage is imperative for memory, learning and cognition:
• Green tea
• Colorful fruits
and veggies such as berries, pomegranates, apples, grapes, sherries,
garlic, kale, spinach, red cabbage, and Brussels sprouts
• Dark chocolate
• Red wine
Magnesium.
Deficiencies in this mineral can contribute to age-related memory
decline, so make sure eat magnesium-rich foods like:
• Cashews
• Almonds
• Broccoli
• Spinach
• Pumpkin Seeds
• Oat bran
Just as important as
feeding your brain, is sleep—uninterrupted sleep will have your
brain firing on all cylinders. So, whatever it takes for you to get a
good night’s sleep, it’s critical. Eight hours is an optimal
amount, according to a number of studies conducted at Harvard from
2000 to 2005. Students were found to remember the things they learned
the day before better if they had at least six hours sleep, but even
better with a full eight hours.
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