"Thought" nourishes the brain…it keeps it healthy, exercised and helps it to grow.
We've added a great 'Brain Food' piece here. As we "grow", we'll keep expanding this section. Because we live and eat what we believe in, we keep finding things that inspire us. We will keep adding more information in this section, so we can share...just like a memorable meal. Don't be afraid to send us yours, or visit our" Room To Grow" page…either way... you can spread the message of "you are what you eat".
BRAIN BOOSTERS
Q: Can certain foods make me think and concentrate better?
A: While no food can make you smarter, there are certain foods that can help keep you focused and may reduce your risk of diseases related to the ageing of the brain.
Boost brain with seafood
Salmon is one of the richest sources of omega-3 fatty acids, an important component in brain tissue. DHA, the most important omega-3 fatty acid, is essential for the development and maintenance of the brain and nervous system. These fatty acids ensure that neural tissue functions properly, which can help you stay focused.
Studies have consistently shown that people with an adequate intake of omega-3s score higher on cognitive tests. Eating fish just two or three times a week may also protect your brain as you age. One study found that participants who ate any kind of fish at least once a week reduced their risk of developing Alzheimer's by 60 per cent.
Another seafood, the oyster, is a rich source of zinc, which brain cells need for peak performance. Certain cells in the brain contain high levels of the metallic element. It may aid memory because it is found in the hypothalamus, the part of the brain that helps you convert short-term memory to long-term memory. Researchers have found that women deficient in zinc have a harder time with standard memory tests.
Eat brekkie
Skipping breakfast is not a good idea. At the University of Toronto, researchers found that participants who ate a balanced breakfast, including whole grains, a protein source and fat, scored better on memory tests than those who missed the meal. Just 15 minutes after eating, participants could memorize more words and connect numbers faster than those than those who did not eat.
Subjects' memories improved by up to 37 percent after eating breakfasts rich in carbohydrates. The body breaks down carbohydrates into glucose, its brain fuel. Glucose travels in your blood stream to your brain, so you can perform mental activities. To remain alert, you require a lot of glucose and a sustained supply.
Oatmeal is almost pure carbohydrates. It acts like time-release capsules and can keep you focused for hours. On the other hand, sugar-loaded breakfast bars and cereals, with a high glycemic index, release glucose instantly into your blood stream and then leave your brain high and dry without any long-term fuel.
Vitamin B cool
B12 is a vitamin that your brain doesn't want you to run short on. A B12 deficiency can lead to anemia, which can make you feel tired and lead to forgetfulness. B12 works in concert with folic acid and vitamin B6 to lower homocysteine levels in the blood. High levels of this amino acid by-product are thought to damage nerve cells in the brain. Research shows that high homocysteine levels increase the risk of Alzheimer's disease, dementia and heart disease.
Yogurt, cheese and milk, along with other dairy products, contain B12. Protein-rich foods such as chicken, turkey, fish, eggs and lean meats are also loaded with brain-boosting B12.
Consume blue foods
Blueberries contain polypenicolic compounds called anthocyanins. Research has shown these compounds increase neuron signaling and encourage the brain to make new neurons. A healthy brain environment leads to better absorption of information and better memory. Blueberries, purple grapes and strawberries get old neurons talking again. Frozeb berries and juices containing these compounds are just as efficient.
Nutrients such as healthy fats, antioxidants and B vitimans play an important role in brain functioning. A healthy and balanced diet can have a significant impact in offsetting the health risks that aging brings. So eat well to have that mental edge we all desire.
~ Samara Felesky-Hunt is a registered Dietitian in Calgary.