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Eating Well For Healthy Aging Brain Health Protect your memory and enhance concentration for a sharp mind today… and tomorrow. BRAIN FOOD Omega-3 fatty acids: We talked about omega-3 fatty acids for heart health, but they’re also very important in brain health. One form of omega-3, docosahexaenoic acid (DHA), constitutes a large portion of the brain’s gray matter. This “good fat” is responsible for forming cell membranes and plays a vital role in how your cells function. To keep your neurons firing and your memory and concentration stable, it’s critical to provide the brain with adequate amounts of DHA. If you don’t eat at least two servings per week of wild salmon, halibut, mackerel, sardines, herring or other cold-water fish, walnuts, flaxseed, olive oil and omega-3 enriched eggs—the primary sources of this important brain food—consider adding an omega-3 supplement high in DHA to your diet. Providing delightful bursts of flavor along with potent antioxidant properties, berries rate high on the list of foods for healthy aging. In fact, research suggests that just one cup of blueberries per day may slow or even reverse degenerative diseases of the brain, such as Alzheimer’s, dementia and stroke. Vitamin E and vitamin C are both powerful allies of the brain, and may help lower the risk of developing dementia and improve cognitive function later in life. One study suggested that vitamin E was linked to a significant reduction in the risk of developing Alzheimer’s disease. Foods rich in vitamin E include sunflower seeds, wheat germ, hazelnuts, almonds, avocados and oils such as sunflower, safflower, corn, soybean, palm and olive. Almost all fruits and vegetables contain some amount of vitamin C, and eating a wide variety of fruits and vegetables each day is the best and most delicious way to ensure adequate levels of this important vitamin. Foods highest in vitamin C include sweet red peppers, citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, potatoes and cantaloupe. Other excellent sources include papaya, watermelon, Brussels sprouts, kohlrabi, cabbage, raspberries, kiwi, blueberries and cranberries. In addition to vitamins A and C, the B vitamins are vital to normal brain and nerve function. Evidence suggests that low blood levels of B vitamins, such as B1, B12, B6 and folic acid (or folate), may be linked to cognitive impairment, so be sure your diet contains ample amounts of B vitamins for a healthy brain! Vitamin B1 (thiamine) is essential for healthy brain and nerve cells. You can find it in whole grains and enriched grain products such as bread, rice, pasta and fortified cereals. Pork is also a good source of thiamine. Vitamin B6 (pyridoxine) helps convert tryptophan to serotonin, an important brain chemical. Good food sources include chicken, fish, pork, liver and kidney, as well as whole grain cereals, nuts and legumes. Vitamin B12 (cyanocobalamin) helps maintain a healthy nervous system and can only be obtained through animal products or supplements. Eggs, meat, fish, poultry and dairy products all contain B12.  Folic Acid (folate) is essential for metabolism of long-chain fatty acids in the brain. It is especially important for pregnant women because low levels increase the risk of neural tube defects in newborns. Foods rich in folate include bananas, oranges and orange juice, fortified cereals, asparagus, strawberries, cantaloupe, leafy vegetables, dried beans and peas. BRAIN HEALTHY LIFESTYLE RECOMMENDATIONS
SUPPLEMENTING FOR BRAIN HEALTH Always check with your physician before adding any supplement to your diet. Ginkgo Biloba: The Chinese have been using ginkgo preparations since 2800 B.C., and it stands today as one of the best known and most widely studied herbs for the brain and circulatory system.* Lecithin (Choline): Lecithin provides a highly bioavailable form of choline, required by the body for the synthesis of acetylcholine. Preliminary studies show that lecithin may help increase acetylcholine levels in the brain, nourish healthy cell membranes and promote healthy neurological function.* PS (Phosphatidylserine): An essential component of cell membranes, research shows that PS may play an important role in improving memory in the elderly, as well as improving mood.* *These statements have not been evaluted by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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