Research reveals that the brain is a growing, changing organ, and
that you can alter the brain's structure, wiring and functioning
for maximum achievement through your diet. Ask your doctor about
these off-the-shelf sources of brain food and daily dosage (dd)
Antioxidants neutralize oxygen-free
radicals, compounds that destroy
brain cells, to keep brain cells healthy and protect memory
and intelligence: dd 3 prunes, ½ cup
berries, ½ cup spinach, steeped tea, Vitamine C dd 1,000
mg, Vitimine E dd 400 IU to
800 IU (derived from Soy).
Polyphenols are antioxidants that
protect brain cells: dd 2 glasses red wine or purple grape juice.
Alpha lipoic acid is the nutrient
that helps other antioxidants work their magic and may also help
restore memory: dd 50 mg.
Omega-3s contain eicosapentaenoic
acid (EPA). When we consume this beneficial fat, much of it gets
converted into eicosanoids, hormone-like substances that direct
the inflammatory response and other functions within the immune
system, heart and brain. Omega-3s can be a powerful adjunct in treating
patients with bipolar disorder (manic depression) through its ability
to block abnormal brain cell signaling: dd 1 g to 2 g a day (look
for distilled fish oil capsules with at least 50% omega-e concentration
or flaxseed oil).
DHA, a component in fish oil, can
enhance memory and learning: dd 300 mg or cold water fish.
Selenium, a trace mineral, is essential
for proper brain function: dd 200 mcg or grains, garlic, tuna, swardfish.
Vitamin B6, crucial for memory.
B6 helps lower levels of homocysteine, a blood chemical that has
been linked to mental disturbances, intellectual declines and dementia
as well as to heart attack: dd 10 to 50 mg.
Vitamine B-12 is necessary for
normal brain and nerve function, and to prevent permanent neurological
damage, disorientation, memory problems and senility: dd 500 to
Ginkgo biloba helps boost memory
and concentration and reduce confusion: dd 120 mg.
Phosphatidylserine, derived from soy and a natural fat that is
present in every cell membrane of the body, is suggested to reverse
age-related memory loss in clinical studies and it is essential
for memory and other higher brain functions: dd 100 mg.
Natural sugars in fruit and carrots stimulate the brain to think
faster and recall information more quickly: dd unlimited
Brain food blockers include: white flour, refined white sugar,
turkey, and the combination of meat and starch.
www.ivillage.com , www.webmd.com