Posted by enfuegoinc1 in 26. Jul, 2011, under Uncategorized
As food has more than one function of satisfying the appetite, it is important to choose the best foods for the mind and body. Food is fuel for our systems. There are seven different types of nutrients the body needs on a regular basis, namely; proteins; carbohydrates; fats and oils, vitamins; minerals; fiber and water.
Nutrition for the brain:
The need to discuss how we can keep each of the vital organs in a healthy condition through good nutrition is evident in America. The brain is one of the vital organs that need the most attention. The Brain is overlooked and ignored more than any other organ in the human body. Most people, along with traditional; western science tend to avoid the brain when discussing nutrition or any other health concern with the human body. We avoid the brain because western science avoids the study of the brain as a vital organ. Look to the current state of research on mental illness. This is truly disgusting as to how this avoidance in research continued until the early 1980’s. Even now, the pharmaceutical industry does more research than at the academic level. That fact shows how bizarre and sad science lacking value of our most vital organ according to research historically and currently
A person’s food intake affects mood, behavior, and brain function. A hungry person may feel irritable and restless, whereas a person who has just eaten a meal may feel calm and satisfied. A sleepy person may feel more productive after a cup of coffee and a light snack. A person who has consistently eaten less food or energy than needed over a long period of time may be apathetic and moody.
The human brain has high energy and nutrient needs. Changes in energy or nutrient intake can alter both brain chemistry and the functioning of nerves in the brain. Intake of energy and several different nutrients affect levels of chemicals in the brain called neurotransmitters that transmit nerve impulses from one nerve cell to another, and they influence mood, sleep patterns and thinking.
Deficiencies or excesses of certain vitamins or minerals can damage nerves in the brain, causing changes in memory, limiting problem-solving ability and impairing brain function.
Several nutritional factors can influence mental health, including:
- Overall energy intake,
- Intake of the energy-containing nutrients (proteins, carbohydrates, and fats),
- Alcohol intake and intake of vitamins and minerals.
Often deficiencies of multiple nutrients rather than a single nutrient are responsible for changes in brain functioning. In most developed countries, alcoholism is often responsible for nutritional deficiencies that affect mental functioning. Diseases can also cause nutritional deficiencies by affecting absorption of nutrients into the body or increasing nutritional requirements. Poverty, ignorance and junk foods contribute to nutritional deficiencies. Your brain likes to eat. In addition, it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbohydrates.
Here is a partial-list of foods that supercharge your brain: Remember to consult your food for blood-type list.
1. Wild Salmon: Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity.
2. Oatmeal: Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3′s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash. The list of benefits from Oatmeal is lengthy and I will include this in an Article or Blog in the future.
3. Beans: The brain uses about 20% of your carbohydrate intake. This is when your body is functioning well with a healthier diet. Processed carbohydrates makes your brain and every other body part struggle to digest and process for all of the bodies vital functions, especially thinking! The brain likes a consistent supply of nutritious carbohydrates. Beans are truly an amazing food that is sadly overlooked. They’re humble, but very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they’re ridiculously cheap. Beans provide a steady, slow release of glucose to your brain, which means energy all day without the sugar crash.
4. Brown Rice: Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The saying; “The better your circulation, the sharper your brain,” shows how your blood contributes to your ability to think.
5. Tea: You have to brew tea fresh or you won’t get the benefits of all those antioxidants that boost your brain. Because tea has caffeine, do not drink more than 2-3 cups daily unless the Tea is Herbal. If it is herbal, check first to see if it contains caffeine. If not, feel free to hydrate your body without worry of negative side effects. Caffeine is a powerful stimulant that is unregulated for better or for worse.
6. Chocolate: Things are looking increasingly better for chocolate. It has brain-boosting compounds, it is loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you will feel happy in short order. Dark chocolate is also rich in fiber. Be extremely cautious of chocolate in America; made from processed sugars. A costly process raising production costs requiring more time to bring to market while also bringing serious health risks to many unnecessarily.
7. Oysters: Oysters are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one-study researchers found, that men who ate oysters reported significantly improved cognition and mood. Not all shellfish are good for you but oysters are quite good.
8. Olive Oil: Though we know the brain does need a small, steady supply of glucose, does not overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be. In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all. Fat made from and surrounded by water and neurons. Neurons providing the connections we need to function cognitively and emotionally. If you cannot think, you cannot feel. If you cannot feel, you cannot think.
Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain’s communication pathways.
In closing, eat healthy as much as you can each day. Challenge yourself to improve your nutrition so you are able to improve your brain. Improve your food preparation in the process!