The brain's main source of fuel is glucose. Glucose is an end product of carbohydrate metabolism which is used by brain cells for energy. Increased energy can result in improving memory and mind power.
Unrefined complex carbohydrates such as whole grain products, carrots and legumes are excellent brain food choices. Their conversion to glucose takes place gradually ensuring a constant supply of energy. It's very important to balance starchy foods with lighter, green vegetables which supply blood-building minerals, powerful antioxidants and other health promoting properties.
Refined carbohydrates such as white sugar, white flour and white rice should be avoided. They are converted into glucose rapidly resulting in excessive blood sugar levels. The liver is forced to speed up glucose metabolism until blood sugar levels drop. Although refined sugar gives the body quick spurts of energy they tend to produce a “yo-yo” effect in the blood sugar levels resulting in mood swings, disrupted attention spans and inability to concentrate.
Brain Building Aminos
Another reason to choose whole grains rather than their refined counterparts is the full range of amino acids, vitamins and minerals found in the outer layers of the grain. The milling process removes these nutrients.
Amino acids are the building blocks of protein in the body and essential for the production of neurotransmitters, the chemicals involved in the transmission of nerve impulses. Foods rich in amino acids promote mental alertness and increased energy levels. These should be consumed regularly throughout the day. Good sources of amino acids are also found in organic meats, eggs, nuts and seeds.
Vitamins and Minerals are Brain Food
B-complex vitamins are high on the list of helping to improve brain function. They're also essential for the proper synthesis of many other nutrients to help protect the integrity of the central nervous system. According to the FDA, a deficiency of B1 has been proven to be associated with memory loss.
Niacin (B3) improves circulation to the brain. Pyridoxine (B6) plays an important role in glucose and protein metabolism. Cyanocobalamin (B12) is required for the synthesis of DNA and helps to maintain a health myelin sheath which insulates nerve cells. Folic acid is vital for DNA and RNA synthesis, protein metabolism, healthy cell division and red blood cell formation.
Also important for boosting brain function is Vitamin E. It promotes blood circulation to the brain and other tissues. Vitamin E preserves the cellular DNA repair function and fights free radicals.
Vitamin C promotes tissue regeneration and strengthens blood vessels throughout the body.
Calcium, magnesium, phosphorus and manganese are all important for healthy neurotransmitter activity. Chromium assists in the regulation of blood sugar levels and iron is required for the transport of oxygen to the brain tissue.
Good food choices of easily assimilable minerals are deep green leafy vegetables and seaweeds such as kelp and dulse.
Essential Fatty Acids (EFA)
Healthy brain cells also depend on an adequate supply of EFAs in the diet. These nourish and protect membranes surrounding our brain cells. EFAs also play an important role in facilitating the transmission of nerve impulses.
Excellent dietary sources for EFAs include: ocean fish, fresh nuts and seeds, deep green leafy vegetables, cold-pressed unrefined vegetable oils, flax seed and hemp oil.
Regular Exercising and Relaxation
A calm mind is capable of full concentration and solid metacognition abilities. Both vigorous, regular exercising and relaxation techniques have been shown to stimulate the production of brain chemicals which promote calmness and mental clarity. Regular exercising is also very important in decreasing the amount of brain-tissue loss that is associated with aging.
The human brain is like an engine. High octane fuel, regular maintenance and a daily run will help to increase overall performance.
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