Tag Archives: Antioxidants

Nutrition, Antioxidants and Brain Health, Oh My! : Brain Foods

Article by Michael S. Logan

The relationship between antioxidants and brain health is the subject of on-going research. The subject of brain food health, so to speak, is relatively new, although we’ve known about fish for many years.

Fish is considered the ultimate brain food because of the “gray matter” is primarily composed of an omega-3 fatty acid known as DHA. Our brains need it to maintain and rebuild cells. In clinical research, supplementation of omega-3 fatty acids has been show to improve conditions such as depression, multiple sclerosis and attention deficit disorder.

Students given fish oil supplements, the best source of DHA, seem to have fewer behavioral problems, an increased ability to focus and higher test scores. But, when it comes to antioxidants and brain health, there have been mixed results in human clinical trials.

There is no doubt that the human body needs antioxidants and regular supplementation is important, simply because the foods that we eat are not as nutritious as they once were. We have a tendency to eat more processed and cooked foods. These do not have the antioxidant content or raw fruits and vegetables. Only tomatoes become more nutritious when cooked.

When it comes to brain food health, you must first focus on overall nutrition. When you are not getting enough of any vitamin or mineral, regardless of which one, your brain will not function optimally.

When something is missing from the diet, nutrients are redirected to the functions that keep us alive, thus cognitive abilities are reduced. Thing about how you feel if you go all day without eating. You feel tired and dull.

Of course, a heavy meal can have the same effect. That’s why nutritionists recommend 6-8 small meals per day, rather than two or three large meals. These are your first steps towards brain food health. Eat small amounts at regular intervals, take a daily multi-vitamin and include raw fruits and vegetables throughout the day.

When it comes to antioxidants and brain health, you may wonder which vitamins and coenzymes are most important. The problem is that no one knows. When researchers study antioxidant therapy, they use a combination of vitamins C and E, but there are other lesser known plant antioxidants known as bioflavonoids that are also important.

The best choice for brain food health is to eat a variety of fruits and vegetables everyday. Spinach, Brussels sprouts, broccoli, cauliflower, and grapes, all of the berries, plums, avocados oranges, bell peppers, cherries and kiwis are just some of the plant foods that contain unique antioxidants that are important to your overall and your brain’s health.

As researchers continue to study the connection between antioxidants and brain health, we may have more specific answers. Right now, everything on the subject of brain food health is very broad.

Lots of the information comes from supplement manufactures or the food industry. For example, the latest hype concerns the health benefits of eating chocolate. Those benefits have been largely overstated. There is definitely a connection between antioxidants and brain health, because the gray matter is one of the first areas to suffer

Michael S. Logan, MS, is the owner of Logan Family Counseling, Inc. in Rockford, Illinois. I am a frazzled, late life daddy, a business owner, and a budding web entrepreneur. Can you imagine running a business from your laptop, swaying gently in the hammock? The water is cool and icy and tasty and filtered one more time. http://paydotcom.com/r/67044/mannamik1/20177680<a/>










Dr. Robert Wildman explains why omega-3s, whole grains, B vitamins, antioxidants and protein are the best foods for kids to consume before they head back into the classroom this fall.
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Improve Memory For A Better Life : Brain Vitamin

Article by Woolley Thomas

We have quite often heard that memory fades with age, but if there is a scope to improve memory why not make the most of it. Memory improvement techniques work to a great extent. There are websites that offer free advice and help in this area.

Brain Boosting Vitamins

A healthy brain guarantees a good memory. If you are well stocked on the necessary vitamins, you are sure to have a sharp brain.

* Vitamin B – Researches indicate that vitamin B is excellent for the brain. Foods containing it create a protective shield in the brain for the neurons. They help produce red blood cells that carry oxygen to the brain.

* Antioxidants – Antioxidants such as vitamins C, E, and beta carotene provide protection to brain tissues by breaking down free radicals.

* Omega 3 Fatty Acids – Though these cannot be classified as vitamins, they are equally important for enhancing memory and boosted brain functioning.

These can be termed to be some of the basic vitamins that are important for improved memory. But these alone will not help. What is needed is an effort from your side. You can help yourself improve your memory by adopting techniques specially defined for the purpose.

Memory Improving Techniques

Having a sharp memory may or may not run in your genes but it is definitely true that you can take certain steps towards memory improvement.

* Chunking data is one way of memorizing. You can use this with numbers where you chunk a couple of digits to memorize a larger number. Many of you may be doing this with phone numbers. Or you may have a long list of items to remember. Try sorting out the various types and then chunk the similar ones together to recall when needed.

* Rhyming is something you must have done a lot in play school. The same rhyming can also help you memorize . If you have something long to memorize, try converting it into a rhyme and see the wonderful way you are able to memorize.

* Reciting is yet another means of improving memory. You might have participated in some recital or must have simply heard yourself reading to yourself. When you do so, you mouth every word helping it to register in your brain.

Exercise for Memory Improvement

You might have had the best brain food and must also be adopting all techniques required for a sharp memory. Along with these, there are a couple of other factors that do their job. You can call these brain exercises.

* Meditation: This is an age old method to relax the brain and help it gear up for a renewed session of work. This can be done anywhere, anytime. All you need is a quiet place. You can feel yourself unwind and relax.

* Massage: A massage once in a while is always soothing to the brain and body. It brings about calmness with reduced stress and toxins.

* Physical Exercise: Any kind of physical activity is beneficial not only for the body but also the brain. It functions as a stress buster and helps the brain unwind.

* Recreation: Recreation is not only about having fun. It has its own set of advantages with one serving the brain directly. It can be anything from watching a movie to visiting friends and family.

The human brain is a huge storehouse of data but many a times it becomes difficult to recall things. By adopting means to improve memory, this gap between storing and recalling can be greatly reduced.

Various techniques have been listed to improve memory. It is important to combine these techniques with brain boosting vitamins to keep the brain healthy.










Quality Food for Mental Performance : Brain Foods

Article by Carole Gayle

There are foods that definitely nourish the brain and then there are foods that can actually negatively affect brain capability. Do you understand which promote a strong brain and which do not? The following is a list of foods to help you in seeking out positive foods to sharpen concentration, sharpen memory and possibly ward off brain aging – among a great many other health advantages.

The food categories are listed by proteins, carbs and fats and oils. In each grouping we’re going to check out the most important foods and the worst foods. As well, we will check out the most important foods with respect to detox busting attributes. Antioxidants reduce the effects of toxins that can harm the brain. Think about anti-oxidants as the guardian of your brain. Antioxidants defend against the result of toxins by either busting the toxins into benign particles or by keeping toxins from targeting healthy cellular material.

When eating with the brain in mind, make sure you load your eating plan with items from the “Best” section and avoid food outlined as undesirable for brain efficiency.

ProteinsEggs, beans, protein powders and cottage cheese are quality proteins that nourish the brain. Cold-water fish like salmon and sardines are quality brain food. But, there is an imperative word related to consuming sea food. Virtually all fish come with traces of mercury. The fish detailed in this article are looked at as “low-mercury” fish. Tuna is also a great brain-food fish, although it can have increased amounts of mercury. The Food and Drug Administration advises that young children eat at the most 2 low-mercury sea food servings per week.

Processed meats, lamb and other fish don’t have the value that the previously outlined proteins have but are still good for the brain. What you want to stay away from are red meats, pork and other fatty meats, processed and deli meats. These proteins do not assist brain power.

CarbsYou can find a variety of quality fruits, vegetables, whole grains and beans that supply nutrients to the brain, while also providing antioxidant defense. The following are the best foods in the carb department;- Fruits: apples, berries, raisins, plums, grapes- Vegetables: spinach, kale, brussels sprouts, broccoli, cilantro, parsley, bell peppers, basil, onions, garlic, sweet potatoes and yams, tomato- Whole grains: barley, brown rice, oats and oatmeal- Dark beans

Foods made with refined sugars and refined flours do more harm compared to good. Unfortunately, a lot of foods on the grocer’s shelves are made out of processed sugar and processed flour. Always try for whole-grain foods as a substitute and your mind will certainly thank you.

Fats and OilsFats have obtained a bad rep however the healthy fats and oils, in particular olive and flax oil, are quality for the brain. So are walnuts, almonds, pumpkin seeds and peanuts. Saturated and trans fats are unhealthy for the brain and the entire body, though these are the fats you find in most refined foods. Corn oil, vegetable oil and other processed cooking oils are not beneficial for the brain either.

Brain-Boosting Antioxidant FoodsRead the list of high antioxidant foods and pick out the foods you will most likely enjoy on a daily basis. A few of these food items have already been outlined, but function in a dual purpose for the brain. You need to put these foods on your grocery list but don’t stop there. Return back to the list and pick foods that you might not eat every day but that you might not mind adding to your eating plan. Check out recipes via the internet that can include those foods. Variety is key simply because each of these foods creates their distinct combination of nutritional value.

Vegetables: Red vegetables including beets, red onion and red cabbage, broccoli, garlic, kale, sweet potato, cilantro, parsley, bell peppers and chili peppers, artichoke, brussels sprouts

Fruits: All types of berries, pomegranate, avocado, apples (especially dark-skinned apples), dark-skinned grapes, prunes, plums, citrus fruits, kiwi, pineapple

Nuts, Seeds and Beans: Broad beans, soy, red and black beans, peanuts, walnuts, almonds, hazelnuts, pecans, flax seed, sesame seed, sunflower seeds

Cereals: Millet, barley, oats

Spices and herbs: Cinnamon, cloves, oregano, rosemary, turmeric, ginger, curry, sage, basil

Try to integrate as many of the foods outlined in this area into your daily diet regime. These foods are especially good for brain efficiency.

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Expand the description and view the text of the steps for this how-to video. Check out Howcast for other do-it-yourself videos from vinzfeller and more videos in the Eating & Meals category. You can contribute too! Create your own DIY guide at www.howcast.com or produce your own Howcast spots with the Howcast Filmmakers Program at www.howcast.com Raise little brainiacs by working these foods into their diet. To complete this How-To you will need: Oatmeal Salmon Nuts Eggs Folate-rich foods Berries Dark chocolate Milk (optional) Bananas (optional) Step 1: Give them oatmeal Serve a hot cereal for breakfast. Children who ate instant oatmeal performed 5 to 12 percent better on spatial memory tests than kids who ate sugary cereal or no breakfast at all. Tip: Make the cereal with milk — protein staves off hunger, which increases concentration. Step 2: Serve salmon Replace tuna sandwiches with salmon. Tuna is rich in omega-3 fatty acids, which are essential for brain growth and function, but salmon has even more. Studies have suggested that children whose diet is high in essential fatty acids do better on reading and spelling tests. Step 3: Go nuts Let them snack on unsalted nuts. Like salmon, they’re high in essential fatty acids, among other brain-boosting nutrients. Cashews are particularly good for developing minds; they’re rich in magnesium, which may improve blood flow to the brain. Step 4: Whip up some eggs Whip up some eggs; they’re loaded with choline, a B vitamin that …
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