People Are Reading Related Topics

advertisement
A Stronger Way to Get Fit
List of Brain Foods
The 9 Most Dangerous Health Foods
Foods to Improve Memory Power
What Is the Best Morning Brain Food?
How to Remove Dark Spots From the
Face Naturally
Tips on Losing Weight Fast
Foods That Heal the Brain
Home / Diet & Nutrition / General Nutrition Information / Brain Food / The Best Brain Food in the World
Tweet 4 COMMENTS PRINT
THE BEST BRAIN FOOD IN THE WORLD
Mar 17, 2011 | By Like 84 Send Owen Bond
Photo Credit Blueberries image by MAXFX from Fotolia.com
The brain has many nutritional
requirements to perform its roles. In
terms of energy, the brain needs
glucose, which is easily metabolized
from carbohydrates. In terms of
protection, the brain needs various
vitamins and antioxidants. In terms of
performance, still other vitamins and
fatty acids are required. The best
brain foods contain many of these
important nutrients in an easily
digestible form.
WHOLE-GRAIN BREADS
Cooked and ground whole grains,
such as wheat, oatmeal, barley and
millet, are healthy carbohydrates that can be digested quickly to yield glucose sugar. A convenient way to
consume whole grains is as baked breads, although crackers and cereals can be just as nutritious. According
to "Advanced Nutrition and Human Metabolism," glucose is the main fuel for the brain, and at least 100 g of
carbohydrates need to be eaten daily to provide enough glucose to power brain functions. Whole grains are
also good sources of B vitamins, selenium and soluble fiber. Soluble fiber can regulate blood cholesterol
levels, which reduce the risks of cardiovascular diseases and brain injury, such as stroke.
FATTY FISH
Fatty fish -- such as salmon, mackerel, tuna, herring and sardines -- are not only rich sources of protein, B
vitamins and calcium, but also essential fatty acids. Perhaps the most important fats are omega-3 fatty acids,
which are essential for brain and nervous system function. According to "Biochemical, Physiological and
Molecular Aspects of Human Nutrition," omega-3 fatty acids are required for myelin synthesis; myelin is the
protective sheath around nerves that allows for speedy flow of brain impulses. Further, omega-3 fatty acids
play crucial roles in behavior and cognition; deficiencies have been associated with depression, dyslexia and
attention-deficit disorders.
ANTIOXIDANT-RICH BERRIES
Blueberries are especially rich in antioxidants, which act to protect blood vessels and the brain from the
oxidative stress created by free radicals. One of the antioxidants is vitamin E, which can combat age-related
loss of cognitive abilities. A study published in a 2005 edition of "Nutritional Neuroscience" found that diets rich
in blueberries significantly improved the learning capacity, memory and motor skills of aging rats. Further, the
anthocyanins in blueberries were found to promote new neuron growth in the amygdale region of the brain.
NUTS AND SEEDS
Many nuts and seeds are good sources of protein, minerals, vitamin E, omega-6 fatty acids and some
essential amino acids. As an example, pumpkin and sesame seeds are both rich in tyrosine, the amino acid
required for dopamine synthesis. Dopamine is a neurotransmitter that regulates mood and coordinates
movement. Many nuts and seeds are good sources of B vitamins. According to "Vitamins: Fundamental
Aspects in Nutrition and Health," vitamin B-6 is needed to produce dopamine and serotonin, which are both
essential for communication between neurons. Folic acid is needed by the brain to maintain memory and
concentration. Vitamin B-12 is associated with higher brain functions, and its deficiency leads to symptoms
very similar to Alzheimer's disease. Examples of particularly healthy nuts and seeds include walnuts, almonds,
cashews, hazelnuts, flaxseeds and sunflower seeds.
Sponsored Links
Brain Games
Tons of Word, Math, Logic Games to Sharpen Your Brain. Free Download!
www.APlusGamer.com
Memory Boosting Supplements
Sponsored Links
Buy top quality Vinpocetine Powerfull Memory
Enhancer
www.memorysecretshop.com
RELATED SEARCHES:
Best Di et Suppl ement s
Best Di et f or Wei ght Loss
Best Sour ces of Pr ot ei n
Best Br eakf ast Cer eal
Best Di et Foods t o Eat
Search
Join Now Sign In
WHAT'S HOT: The Truth About Eggs LIVESTRONG Blogs Stronger Food & Fitness Must See Videos Sign up for our Newsletter!
FOOD FITNESS HEALTH WEIGHT LOSS LIFESTYLE TRACK CALORIES COMMUNITY BLOGS
Login or Register
OFFICIAL PARTNER OF THE LIVESTRONG FOUNDATION CANCER SUPPORT SHOP TEAM LIVESTRONG DONATE
Page 1 of 3 The Best Brain Food In The World | LIVESTRONG.COM
13/07/2013 http://www.livestrong.com/article/404451-the-best-brain-food-in-the-world/
MUST SEE: SLIDESHOW & VIDEO
MyPlate MyPlate D Recipes
Body Fat
Calculator
BMI
Calculator
5 Canned Foods You Should Be
Eating
Causes of Rapid Abdominal Weight
Gain
Brain Foods for Exams
The Best Brain Food Before a Test
Best Brain Food for Studying
Show More
DIET & NUTRITION TOOLS
TRENDING NOW
Food That Stimulates the Brain
Brain Food for Good Memory
Best Brain Nutrition
Brain Food Shopping List
How Does Good Nutrition Help Brain?
advertisement
YOU MAY ALSO BE
INTERESTED IN
Can Food Affect the Brain?
Worlds Top Ten Fitness Foods
Top Foods That Speed Up Your Brain
Waves
Tweet 4 COMMENTS PRINT
REFERENCES
"Advanced Nutrition and Human Metabolism: 5th Edition"; Sareen S. Gropper and Jack L. Smith; 2009
"Biochemical, Physiological and Molecular Aspects of Human Nutrition"; Martha Stipanuk; 2006
"Human Biochemistry and Disease"; Gerald Litwack; 2008
"Nutritional Neuroscience"; Anthocyanins in Aged Blueberry-Fed Rats are Found Centrally and May
Enhance Memory; C. Andres-Lacueva, et al.; April 2005
"Vitamins: Fundamental Aspects in Nutrition and Health"; G. Combs; 2008
Article reviewed by Leah Ann Crussell Last updated on: Mar 17, 2011
5 Signs of Alzheimer' s
Hair Fall Solutions
Nutrition for babies
Doctor: 5 Warning Signs You're About to Get
Alzheimer's Disease
www.newsmax.com
Dr. Nigams Donor Doubling Worlds1st Technique
Doubling Hair
DrNigams.net/Hair+Fall+Solutions
Expert tips from Johnsons Baby for health and fast
growth
www.babycenter.in/babydiet
Like 84 Send
RELATED SEARCHES:
Best Vi t ami n B12
Best Low Car b Reci pe
The Br ai n
Best Sandwi ch
Best Omega 3 Fi sh Oi l
20 Healthy & Refreshing
Summertime Snacks
Chest Exercises to Bust
Bra Fat
18 Rockin' Songs for Your
Workout Playlist!
by Taboola FROM THE WEB
7 Myths About Drinking
Coffee | Fitnea Stay Fit
Fitnea
5 Unusual Jobs That Pay
Surprisingly Well
Recessionista
Ski Lifts Help Open $25
Billion Market for Storing
Power:
Bloomberg
Swamp Savior: Can a 72-
Year-Old Inventor Rescue
The Sinking Bayou?
Free Enterprise
Page 2 of 3 The Best Brain Food In The World | LIVESTRONG.COM
13/07/2013 http://www.livestrong.com/article/404451-the-best-brain-food-in-the-world/
MEMBER COMMENTS
4 Parts of the Brain Not Protected by
the Blood Brain Barrier
The Best Whole Grain Cereals for
Weight Loss
Show More
Add Me
SIGN-UP FOR OUR
MAN.NEWSLETTER
WOMAN.NEWSLETTER
Get the latest tips on diet, exercise and healthy
living.
Your email is safe with us. We hate spam too!
JUL 12, 2013
Is Your Commute
Killing You?
JUL 11, 2013
Easy Ways To Burn
100 Calories Fast
JUL 10, 2013
Best Motivational Quotes
From An A-List Trainer
JUL 9, 2013
30 Best Fitness
Accessories And Equipment
FEATURED THIS WEEK ON LIVESTRONG.COM
FOOD FITNESS HEALTH WEIGHT LOSS LIFESTYLE TRACK CALORIES COMMUNITY BLOGS
ABOUT BLOG CONTACT US & FAQ ADVERTISE WITH US PRESS SITEMAP
Copyright 2013 Demand Media, Inc. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use and Privacy Policy. The material appearing on LIVESTRONG.COM is for
educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The
LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that
appears on the web site-many of the advertisements are served by third party advertising companies. Ad Choices
Facebook social plugin
Comment
Add a comment...
Peter Chege Kenyatta University, Kenya
splendid work!
Reply Like June 11 at 8:34am
Trish Alcott Schwartzberg Bushnell, Florida
Oh so CUTE!
Reply Like January 8 at 7:47pm
Jannie Zijlstra
I don't use Glucosamine any longer. The GP took me off it years ago and my joints are no worse for it.
Reply Like January 7 at 6:24am 1
Page 3 of 3 The Best Brain Food In The World | LIVESTRONG.COM
13/07/2013 http://www.livestrong.com/article/404451-the-best-brain-food-in-the-world/