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More Top Nutrients for Brain Health

Jul. 2, 2015|193 views
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According to a recent report in the journal, Food Technology, there are eight top nutrients for long-term brain health. Get more of these nutrients, say experts, and you could significantly reduce your risk of developing memory and cognition problems later. Some, such as cocoa flavanols, are available in common foods (70% or greater cocoa-content dark chocolate, in this example), while others, such as phosphatidylserine, are available as nutritional supplements.

From yesterday, here are the first four brain foods/nutrients: Cocoa flavanols; omega-3 fatty acids; phosphatidylserine/phosphatidic acid; and walnuts.

Here are the rest:

Citicoline

This is a natural compound made by the body’s cells. In the brain and nervous system, it helps cells grow and communicate properly. It also evidently serves as an important neural antioxidant, helping cells fight free radical damage. Supplemental citicoline may help the brain remain healthy. Clinical trials show it can help prevent the onset of age-related cognitive decline.

Choline

Not to be confused with similarly-named citicoline, this nutrient is used throughout the body for a variety of important functions. Studies suggest a majority of Americans do not get enough of this nutrient. Choline plays a role in communication among nerve cells, and appears to be important for longterm brain health. Not surprising, when you consider that it’s a building block for the crucial brain messenger chemical, acetylcholine. Declining acetylcholine signaling is a hallmark of the cognitive decline that accompanies Alzheimer’s disease. Eggs are an important dietary source of choline. Other sources include beef, liver, fish, and pork.

Magnesium

What’s a metal doing on this list? Believe it or not, magnesium is an important trace element in the diet. Magnesium plays an important role in more than 300 biochemical reactions, according to the National Institutes of Health. Some of those reactions have to do with proper nervous system function. 

Great sources of magnesium include soy, avocado, beans, nuts, dried apricots, bananas, and—again—dark chocolate.

Blueberries

Blueberries get their signature color from antioxidant pigment compounds called anthocyanins. These chemicals have been linked to all kinds of health benefits, primarily attributed to the fruit’s impressive antioxidant capacity. Eat a handful every day for a sharp mind.

http://www.newswise.com/articles/8-nutrients-to-protect-the-aging-brain

http://www.ars.usda.gov/SP2UserFiles/Place/80400530/pdf/DBrief/9_choline_intakes_0708.pdf

 

Tags:  prevention, healthy fats, health tips
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