Natural HealthBrain Food — Foods for Brain
By Laura Ng
Have you been ill-treating your brain? Do you know what exactly your brain needs?
As an office worker or even working at home, your probably got so busy that you skip meals or simply just grab some junk food to save time.
Are you aware that poor diet can inflict damages on your brain and cause it to malfunction?
Weariness, tired eyes, poor memory are signals that it is time to take better care of your brain, otherwise you may have to pay a big price for not giving it what it wants.
Although exercises, spa or massage or other external "tonics" might help to loosen up your brain a bit and let it gain some rest, the most impacting tonic for your brain is actually your diet.
Without a nutritional intake, your brain will suffer.
But before I go into showing what your brain needs, you should at least learn something about your brain so you can feed it with the right type of food.
How Your Brain Works
The human brain comprises 3 major components:
Neurons (aka nervous cells) - Power the message
Neurotransmitters - Create the message
Receptors - Receive the message
Fats are not totally villains. They're actually good guys when it comes to your brain. They are especially important and useful to neurons.
Fats make up about 33% of your brain. No-no, not trans fat. That devil can kill you secretly without your knowledge. We're talking about good fats here - the fatty acids which your brain needs to perform complex, intricate functions properly.
Now, the membranes of neurons (the specialized brain cells that communicate with each other) are composed of a thin double-layer of fatty acid molecules. Fatty acids are what dietary fats are composed of.
When you digest the fat in your food, it is broken down into fatty acid molecules of various lengths. Your brain then uses these for raw materials to assemble the special types of fat it incorporates into its cell membranes.
Where do Good Fats Come From?
Top two on the list should be walnuts and sesame.
The amino acids found in proteins are what form the brain chemicals, called the neurotransmitters, which motivate or sedate, focus or frustrate. In other words, they are the masterminds of your mood.
Lack of amino acids is quickly detected in your emotions and behavior. Therefore, it is important you obtain sufficient protein in your diet from grains and legumes, nuts and seeds, or conveniently from organic rice protein powder.
You need carbohydrates to fuel your brain. By consuming grains, legumes, fruits and vegetables, the carbohydrates are converted into glucose sugars and absorbed into your blood to your brain.
However, raising the blood sugar too fast within a short time can actually cause the slowdown of energy supply to the brain and as a result, an adverse effect on your brain power to focus, remember and learn. That's why you feel sleepy after a heavy lunch.
Your brain also needs vitamin C to keep in its best shape:- alert, alive and intelligent. Eat at least 3 servings of fruits and green leafy vegetables daily to achieve the desired results.
Vitamin B group is needed for the conversion of glucose into brain energy and good functioning of the body immune system and mental health. Even a mild deficiency can cause you to become irritable, lack of concentration and forgetful. Foods that help include mushrooms and cauliflower.
Essential Brain Foods
As a guide, you should include the following essential brain foods in your diet:
Nuts provide abundance of protein, unsaturated fats, lecithin, inorganic salt and vitamins, all of which are good nourishments for your brain.
Mushrooms help to stabilize your blood sugar level and prevent your blood vessel from damage, thereby keeping the energy supply to your brain constant and punch down the risk for stroke. They also contain anti-cancer properties, remove fatigue, stabilize mood, prevent anemia etc.
Dried lily flowers (aka tiger lily buds) are rich in protein, fats, calcium, iron and vitamin B1. All of which aids in the metabolism of your brain.
The regular consumption of onions helps to prevent blood clotting, thereby improve blood circulation to the brain, lower high cholesterol levels and high blood pressure, and are also useful in balancing your mood and reducing your tiredness.
Millet supplies you with protein, fats, calcium, iron, vitamin B1 and magnesium. It's able to bolster your brain cells. Magnesium has been shown in studies to reduce the frequency of migraine attacks.
Longans ("dragon eyes") strengthen the heart spleen and calm the nerves. They are effective in treating insomnia, frailty, forgetfulness and dizziness, and improve your overall health.
Grapefruits provide rich vitamins A, B1 and C that help to neutralize the acidic effects of food that are harmful to your nerve system. You'll feel refreshing and alert if you consume grapefruits regularly. Oranges and lemons achieve the same effects too.
How about Drinks?
Don't forget about keeping your brain hydrated to function normally.
Water is vital; at least 80 ounces every day is needed to keep stress hormones under control.
If you'd like a cup of tea, go for the non-caffeinated ones, like green tea or herbal tea. They have the effect of relaxing and refreshing your brain.
Soft drinks are not recommended as they only give you a shot of simple sugar that doesn't last long.
When your pancreas sense more sugar in the body, they secrete more insulin which result in excess glucose pulled from your bloodstream, including your brain, and stored.
But these simple sugars get used up very quickly.
That's why you'll feel tired and confused, losing concentration even before the day ends.
Dr Ray D. Strand, a specialist in nutritional medicine, pointed out that there're other foods besides soft drinks, which cause such effects. They are commonly known as high GI (Glycemic Index) foods, which are discussed more in-depth in his book, Healthy For Life.
Alcohol, if consumed moderately, does improve blood and oxygen flow to the brain but it's more adequate for the brain after work.
After all, it's meant to slow the mind and body after a long day, helping them to relax and rest, so that you can recharge them for another day.
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