The brain, like any other organ of the body needs the proper nutrients for optimum function. If the brain is not looked after with good food and regular exercise, other than watching TV, it starts to decline. A diet rich in antioxidants is essential for good brain function and avoidance of saturated fats is a good thing baring in mind clogged arteries will impede the blood flow which carries the nutrients and bathes the brain in oxygen.
As well as avoiding bad fats, good fats are essential for the health of brain neurons.The brain is composed of the fat DHA and studies show a daily intake can improve memory, cognitive function and mood. The best source of DHA is from FISH OIL but if a vegetable source is preferred linseed oil can be used. Your body does have to convert Vegetable OMEGA 3 oils to DHA so the amounts taken are usually higher.
LECITHIN granules are a great source of brain nutrients containing the neuro transmitter phosphotidyl choline.The granules are made from soya and are a delicious addition to soups and casseroles or can be added to yogurt or smoothie drinks.
Some research has suggested using another neurotransmitter Phosphotidyl Serine for brain function. An equally useful nutrient is ACYTL-L-CARNITINE. Research has shown that if taken at a dosage of 1500mg a day it can improve both mental function and memory in the elderly.
There re also many herbal remedies which may enhance brain function. The most researched is GINKGO BILOBA taken at a doseage of 120mg-240mg preferably divided three times a day. Other "Brain" herbs that combine well with GINKGO are SAGE, LEMON BALM and ROSEMARY. Studies have also shown great promise with an extract from periwinkle known as VINPOCETINE. An intake of 30mg a day has shown to slow age related cognitive function and reduce hardening of the arteries in the brain associated with dementia.
Some points to remember:
- Cut down on saturated fats and increase polyunsaturated OMEGA 3 FATS and monosaturated fats such as olive oil
- Eat foods high in antioxidants particularly green leafy veg like spinach pak choy, collards or take a GREEN FOOD based supplement. Another good food group to use are the red/blue berries for example blueberries, strawberries etc.
- Try and replace alcohol spirits with red wine.
- Exercise the brain on a daily basis.
