10 Vital nutrients for your brain

Posted on March 31, 2014 by john in Health Food

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Nutrition is essential to prevent neurodegenerative diseases like Alzheimer’s. Giving your brain right food can make a difference to think, have a good memory and enjoy a balanced mood. Find out what foods nutrients that benefit the gray matter and why.

Smart Food

The fatty acids Omega 3, vitamin B, C and E, antioxidants, flavonoids, choline, tryptophan and others, are elements that promote brain performance and the production of neurotransmitters, which are responsible for passing the information from one neuron to another, and positively influence cognitive abilities.

1. Oily fish

Tuna, sardines, anchovies, salmon and eels are some of the blue fish that should be part of the daily diet to enhance brain performance for its high content in fatty acids Omega 3. According to a study by the Center for Research on Alzheimer’s Disease Easton, USA those with low levels of Omega 3 more often have memory problems.

Omega 3 and Alzheimer

Omega 3 fats are polyunsaturated, also called essential fatty acids, a type of fat the body can not create. A study by the University of Pittsburgh in Pennsylvania found that consumption of Omega-3 helps to enhance memory in young adults and prevent diseases such as Alzheimer.

2. Nuts

Nuts, especially walnuts, almonds and hazelnuts protect the brain and help to preserve the memory for its high content of vitamin E, according to a published in New England Journal of Medicine study showing that vitamin E can slow the progression of the Alzheimer’s disease and improvement of neuronal activity.

3. Olive oil

Another star is brain food oil extra virgin olive oil. A study of the Lipid Clinic Hospital of Barcelona, Spain, regular consumption of this Mediterranean verbal memory enhancement product that is, the ability to remember words or verbalized situations by someone or ourselves.

4. Berries

Eat strawberries, cherries, blueberries and other berries helps maintain mental acuity and reduce memory loss, according to a Investigacions of Brigham and Women’s Hospital in Boston, USA They found that its anti-inflammatory and antioxidant (flavonoid) compounds can slow some cognitive impairment 2.5 years.

5. Whole foods

Rice, oats, barley and other whole grains are great brain stimulants because they contain a lot of very important for proper development folic acid and vitamin B6. Also, being rich in fiber help to absorb food slowly and the brain receives adequate amount of glucose.

6. Eggs

The yolk contains choline, a nutrient belonging to the B group of vitamins that strengthens the nervous connection of neurons. According to research by the Faculty of Medicine, University of Boston, USA, increased dietary intake of choline may improve cognitive performance and protect against memory loss.

7 . Open Sesame

Sesame is an excellent source of amino acids and tryptophan, a precursor of serotonin and melatonin hormones which relate to the mood and learning. According to a study published by the Journal of Agricultural and Food Chemistry U.S., sesame seeds represent the largest source of phytosterols.

8. Apple

Research from the University of Massachusetts Lowell suggests that consuming apple juice may increase the amount of acetylcholine in the brain, a neurotransmitter that improves memory and transmit messages to other cells. Such communication is vital to preventing Alzheimer’s disease.

9. Leafy greens

The results of a study at Rush University of Chicago showed that eating three servings of green leafy vegetables a day can slow mental decline by 40% and preserve mental acuity. The research also found that the slowing of cognitive decline was higher in older people who ate at least two servings of vegetables a day.

10. Black chocolate

A revealing study by the Harvard Medical School suggests that drinking two cups of hot chocolate every day for a month improvement in cognitive test scores and increases blood flow to the brain. It also stimulates the production of endorphins (mood-enhancing) and has caffeine which helps concentration.

Brain control center

The brain is the control center of the body. Controls thoughts, memory, speech and movement. Regulates the function of many organs. When the brain is healthy, works quickly and automatically. However, when problems occur, the results can be devastating.

Brain diseases

Inflammation in the brain can lead to problems such as loss of vision, weakness and paralysis. The loss of brain cells can affect the ability to think clearly. Some brain diseases are genetic, in others, such as Alzheimer’s disease, the cause is unknown.

Alzheimer brain

Alzheimer’s disease is the most common form of dementia among older people. Dementia is a brain disorder that seriously affects a person’s ability to carry out daily activities. Start slowly, affects parts of the brain that control thought, memory and language.