By Lindsey Rodrian
We need certain nutrients to keep our brain happy, focused and functioning at its best. Deficiencies can influence sharpness, and leave us feeling a little hazy. So, how do you make sure to feed your mind? Educated guesses can be made based on age, sex, habits, characteristics and symptoms. Read on to pack your diet full of food for thought!
ANTIOXIDANTS
Who?
Everyone!
Gym rats, athletes and highly active people need even more!
Why?
Antioxidants neutralize free radicals, and a balance between the two is necessary for proper physiological function. Although the human body naturally produces both free radicals and the antioxidants to counteract their damaging effects, rarely do we naturally produce enough antioxidants to get the job done. Free radicals can adversely alter everything from our body’s protein to our DNA, triggering disease. So, we need some extra help from fresh fruits, vegetables, and other foods to reap the full benefits of antioxidants, which spans from protection against heart, eye and immune system problems to heightened mood and function. Read our ‘In season’ section for more information.
Where?
To boost your antioxidant intake stock up on fresh organic, leafy vegetables, red kidney beans, blueberries, grapes, strawberries, pecans, walnuts, sunflower seeds and plums.
CAFFEINE
Who?
Men
People at risk of Parkinson’s disease
Women in the first five days of their period
People in their 40s and 50s
Why?
Many medical studies report benefits of caffeine, including detoxification of the liver, stimulation of hair growth, relief of post workout muscle pain, improved reaction time and logical reasoning, even a drastic reduction of early Parkinson’s symptoms. As the most widely used substance on the planet, caffeine essentially blocks adenosine from binding with brain cells- which would in turn tell your body that you’re tired. Studies also show that moderate coffee consumption of three to five cups a day at mid-life can reduce risks on dementia in late life.
Where?
The fast paced world we live in today resulted in a boom of caffeine-infused products, ranging from water and mints to oatmeal and sunflower seeds; but you can’t beat the natural classics like, coffee, tea, dark chocolate and cocoa.
OMEGA-3 FATTY ACIDS
Who?
People taking antidepressants
Why?
Our bodies can naturally make most types of fats we need, from other fats or raw materials. But, the essential fats of omega-3 fatty acids are unable to be produced by our bodies and must be obtained through food. The soundest evidence linked to the benefits of omega-3 fats are linked to heart disease. The fats are reported to help the heart beat steadily, avoiding dangerous erratic rhythm. In addition, these fatty acids are the starting point for hormone creation that regulates blood clotting, supports proper artery wall function and helps control eczema and rheumatoid arthritis.
Where?
Fish, vegetable oils, walnuts, flax seeds, and leafy vegetables are full of Omega-3’s!
TRYPTOPHAN
Who?
Vegetarians, those suffering from depression, anxiety and other mood and sleep disorders
Why?
To properly manufacture serotonin, our bodies need a sufficient supply of tryptophan, a natural amino acid. Recently, many psychiatric and behavioral studies have turned their focus to tryptophan depletion. The lowered level of this amino acid in such studies triggered a drop in serotonin, impacting mood, impairing memory loss and increasing aggression. However, tryptophan can help in the reversal of behavioral symptoms of aging and also assist in normalizing levels of neurotransmitters and serotonin- naturally boosting our mood and making us feel good!
Where?
To regulate serration naturally, munch on spinach, diary, red meat, fish, poultry, eggs and nuts.
B VITAMINS
Who?
Women and young girls, and those who often consume alcohol
Why?
B vitamins are crucial for many our of body’s functions. Influencing body defense mechanisms, energy production and red blood cell formation are just a few of the pivotal roles B vitamins play in our health. When it comes to neurological support, the vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), biotin, B6 (pyridoxine), folic acid and B12 (cobalamin) are especially important. Their effect on brain cell function is essential for proper development of the brain and nerve cells, so much so that deficiency can lead to brain shrinkage in aging adults and poor brain development and cognitive function in fetal and early life. Adequate B vitamins also help our brain respond appropriately to stress- something everyone could use, regardless of age!
Where?
Keep sharp and energized with foods such as chickpeas, bananas, lentils, potatoes, tuna, leafy vegetables and poultry.