Published:
07/16/2011 10:15pm
Brain Boosting Effects of Food
Food provides brain boosting effects in various ways. Research is evolving in the area of brain health and nutrients. Dementia affects 24 million people worldwide, according to the Center for the Longevity of the Brain. This statistic points to the need for methods to slow the progression of age-related cognitive decline, such as dementia.
Brain Plasticity
One effect of brain boosting food is in the improvement of plasticity in the brain. Plasticity is the ability of the brain to change with learning and experiences. Brain cell plasticity is maintained and improved with omega-3 fatty acids. Thirty percent of brain cell membranes are made of omega-3 fatty acids, according to the July 2008 "Nature Reviews Neuroscience." Omega-3 fatty acids function in cell membranes to transport nutrients which promote brain plasticity. Foods sources of omega-3s are in cold-water fish such as salmon, mackerel, sardines, whitefish, tuna and herring.
Slower Brain Deterioration
The aging process causes the brain to age and deteriorate. Parkinson's disease, Alzheimer's disease and Huntington's disease are all examples of diseases associated with brain deterioration. Certain nutrients disrupt brain deterioration by changing the pathways between neurotransmitters. Neurotransmitters are chemicals which allow for communication between cells. Nutrients also maintain and improve membrane fluidity which enhances communication between cells. Examples of nutrients which contain these properties are curcumin, copper and omega-3 fatty acids, explains the journal "Nature Reviews Neuroscience."
Protection of Cognition
Another effect nutrients have on the brain is in protecting healthy cells. Foods rich in antioxidants are the best at providing this benefit. A study in the May 2007 "Journal of Health, Nutrition and Aging" observed two antioxidants, vitamins C and E, from both supplemental and dietary sources and their effects on cognition in an elderly population. Their diets and scores on cognitive assessment tests were also studied. The participants in the study with the highest levels of vitamin C and E in their diet scored higher on the cognition tests. Vitamins C and E are found in citrus fruits, vegetables, asparagus, avocado, seeds, nuts, olives, vegetable oils and wheat germ. Vitamins C and E should come from the diet first and then from supplemental sources if the diet provides inadequate amounts.
Improvement of Memory
Brain-boosting foods affect the brain by improving memory. A study published in the June 2002 "Journal of Nutrition" looked at 211 women who took a supplement of folate, B-12 or B-6 for 35 days. Supplementation of these nutrients improved memory performance considerably. Food sources of folate, B-12 and B-6 were also provided and their effects measured. Food sources were linked to an improvement in brain processing speed, recall ability and verbal ability. Folate food sources include fortified cereals, dark green vegetables and orange juice. B-12 food sources include fortified breakfast cereals, trout, clams and animal products. B-6 sources include liver, chicken, pork, fish and eggs.
