Increase brain power with these Brain "Super" Food-The 10 foods that make you smarter … and healthy
When it comes to food, you have plenty of delicious options. And all the world not only tastes good but also offers unique health benefits. Blueberry black chocolate, nutritionists and medical leaders are pointing to some foods that increase brain power and, say, a healthy lifestyle for the heart.
Although no conclusive research on the benefits of certain supplements healthy brain food sources rich in vitamin E and omega-3 fatty acids may offer an advantage, "said Jillian McMullen, RD, LD / N, outpatient dietitian with the Mayo Clinic.
foods rich in vitamin E include vegetable oils, nuts, seeds, green leafy vegetables and whole grains. Foods rich in Omega-3 as fish, nuts and flaxseed.
"We also know that the quantities enough B vitamins are essential for brain function, "McMullen said." Some studies suggest a protective role for vitamin B9 (folic acid) and B12, but more research is needed before recommending these supplements. It does not hurt to eat foods rich in folic acid such as green leafy vegetables, breads and fortified cereals and grains, as well as roads full of vitamin B12 such as fish, meat, eggs, cheese and chicken. "
It is a question of balance
There is no denying that age, our body (and mind) good age with us. Aging brings a certain risk of cognitive impairment, Alzheimer's disease or dementia. Also There is increased risk of brain function in certain diseases such as hypertension, diabetes and obesity, which can cause brain damage.
"In theory, we can control these diseases and to keep our brains healthy against old age or genetic factors can not control, "said Floyd Willis, MD, family physician and founder of the Mayo Clinic "of the pool. Thinkwell. Program.
Is all tied together, said Willis. People who are at greatest risk for stroke are those with hypertension, diabetes and obesity. "Often people do not associate the truism that goes like the heart, the brain is (And kidney). The impetus for the May livewell. Thinkwell. Brain health program is to maintain a healthy balance and healthy lifestyle. "
Dr. Willis has created a community outreach program offered by the Mayo Clinic in memory disorders to educate African Americans about the aging brain disorders memory. Afro-Americans may be at greater risk of Alzheimer disease because they have a higher incidence of certain medical conditions associated with dementia, Alzheimer's Association. The program provides information to seniors and their families about memory disorders and brain aging, including tips on how to keep sound mind.
Research shows it may increase their chances of keeping the brain healthy in old age, if you add "super" foods to your daily diet. Blueberries have been found to help protect the brain and animal studies have shown a diet rich in blueberries significantly improved both the capacity learning and motor skills of rats, making them mentally equivalent to younger rats.
"But we can not conclude that foods rich in antioxidants like blueberries, strawberries and spinach have the same reversal of age-related deficits in the brain in humans and rats found. The Association American Dietetic study the effect of strawberries, blueberries, plums, spinach and fish oil, and can find value in the short-term memory, "says McMullen.
Whether or not the brain are super foods that are healthy for the heart and a big part of a balanced diet, "he said." A diet rich in a variety of fruits and vegetables, whole grains, lean meats and low fat dairy products is essential to overall health and energy. "
Healthy food for healthy living
Carol Albanesi, director of food services and a nurse at Flagler Hospital, agrees. "The food food is necessary and appropriate for a healthy diet. There are no super real food. A healthy diet should be part of a healthy lifestyle that includes sleep enough (six to eight hours a day) and eat well. I mean, like eating breakfast, do not skip meals and the addition of several small snacks throughout the day. "
Albanesi suggests that eating healthy foods, getting enough sleep and exercising three to five times per week You will increase your optimal health. All these activities, including stimulating brain food super foods, carry oxygen to the brain by expanding blood vessels to increase blood flow to the brain.
"The circulatory system feeds your cells and toxins stands, he said." So it is necessary to increase blood flow these activities. Exercise is particularly good because it increases blood flow, lowers blood pressure and keeps the body healthy. "
Beans, says, are a source of food because they are an important carbohydrate and a good source of proteins, which are cheap and will stabilize your blood sugar during the day. Drinking water is also important. Albanesi also suggests six to eight glasses of 8 ounces of water a day.
Promote Top Ten Brain Food
Sally Clifton, MSH, RD, LD / N, Shands Hospital, offers its top ten picks super brain food:
1. Coffee – Caffeine and coffee have shown to have antioxidant properties, "he said. Most of the benefits of increased brain power of caffeine. Suggested service: no more than two or three cups day.
2. Tea – freshly brewed green and black tea have antioxidant and caffeine, which dilates blood vessels and increases blood flow brain, improving focus memory and mood. "It's temporary order that each one must judge to what extent," said Clifton. "Tea contains catechins which are antioxidants, flavored tea without caffeine, "suggestion: no more than two or three cups a day ..
3. Blueberry – Blueberries are a food that really stands out, "he said, because they have an antioxidant that prevents oxidative stress some to help reduce age-related diseases." With time, because it is in contact with the environment, they are more exposed to free radicals. That is why it is so important that athletes take in fruits and vegetables. "
We suggest adding a variety of fruits to your diet. An easy way is to add a cup of your shake shake, yogurt or cereal. Suggested serving: 1 cup per day.
4. Wild and farmed salmon – wild salmon tends to be thinner and purer than farming, but both are good, " said. Salmon is rich in omega-3 fatty acids and contains anti-inflammatory substances that eventually Using blood flow and brain activity, dementia and the risk of stroke and stimulate memory. "Salmon Guard even the circulation of blood in the capillaries in the brain very low," he said. Suggested serving: 4 ounces two or three times a week, grilled, baked or broiled.
5. Nuts and seeds – Nuts and seeds are rich in vitamin E, which stimulates brain function and less cognitive impairment. Nuts and seeds also provide a large dose of monounsaturated fat is a healthy heart and promotes circulation. One caveat is that nuts and seeds are rich in good fats, so limit the amount. Choose unsalted, if you suffer from hypertension. Almonds, walnuts and peanuts are very good, but the choice of a variety, "he said. Suggested serving: about a quarter cup or one ounce per day.
6. Attorneys – While lawyers to get a bad reputation for having a lot of fat for several years, the green fruit is very healthy indeed everywhere. They are full of monounsaturated fats, but that's it. Lawyers have a lot of antioxidants and certain amino acids (proteins), help lower blood pressure and help reduce inflammation. "I suggest you put them in a sandwich, a salad or salmon twice a boost brain" Suggested. quarter and half-day of a lawyer.
7. Whole grain – Whole grains like whole wheat bread, pasta, cereals, wheat germ and brown rice to create a good circulation, as they have more nutrients intact, including vitamin E, antioxidants, fiber and some omega-3 fatty acids. "Blood flow is critical because it helps maintain cell integrity the brain, "said Clifton.
8. Pomegranate juice – although the juice was criticized because it is full of sugar, pomegranate juice is full of antioxidants and a small amount of sugar provides quick energy. "Stick around 2 ounces of fruit juice per serving. One way is to mix the juice with mineral water or sprite to enhance the flavor. You can add more water twice a day and eat a piece of fruit, "he said. Suggested serving: 6 to 8 ounces per day.
9. Beans – All types of grains such as black beans, beans and lentils provide plenty of fiber and help stabilize blood sugar during the day, allowing your brain to better use food as fuel. Serving suggestion: half a cup per day.
10. Black chocolate – This decadent food has powerful antioxidant properties and also has a small amount of caffeine, a natural stimulant that helps concentration. Dark chocolate also stimulates production of endorphins help improve mood. For a health boost for two, try chocolate covered cranberries. Recommended intake: between half and one ounce per day.
Back to basics
"The key is a healthy diet and eating small meals throughout the day to stimulate the brain, it stimulates food to fuel small, "said Clifton." I usually work with people to establish equilibrium. Some people drink coffee throughout the day. The healthy aspect of this coffee drink is much caffeine that suppresses appetite. So you deny your body during the day and then overeating at night. This is not a balanced diet and healthy. "
Almost all super foods can be easily incorporated into a meal as a salad or a wrap. You may be thinking about the plan, but addition of these foods that enhance their reflection. Clifton acknowledges that back to the basics of exercise, about eight hours of sleep per night (eight is more beneficial than less) and the use of meditation and relaxation exercises like yoga all help to increase your knowledge of the body and health.
"With the meditation and relaxation, better breathing and relieve tension and stress. It goes hand in hand, but good food is a little planning. The bond take time to plan your meals is that you gain more health benefits. A good idea is to get your spouse and children involved. It's more fun and motivating if you and your family to cook together. Online resources for healthy recipes include eatright.org, the official website of the American Dietetic Association, and cookinglight.com "He said.
About the Author
Boost Brain Power With These Brain Super Foods -This health article written by Jillian McMullen of Health Source Magazine gives you the knowledge you need to stay healthy and tells you the top 10 foods that make you smarter…and healthier. For details visit http://www.healthsourcemag.com
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