The brain performs myriad functions and requires constant energy to carry out these tasks. Improving your nutrition can increase your mental function directly and indirectly by supplying a steady energy source and enhancing your overall health. A research paper published in 2001 by Goldman and Morris concluded, "Memory decline is not a normal feature of aging," and "People that were healthy did not experience memory impairment as they aged." Proper diet will increase cognitive function and should help to prevent age associated mental decline.
Carbohydrates
The brain requires carbohydrates for fuel. Dr. William Sears, MD, of the University of California, Irvine, School of Medicine, writes, "The brain prefers a nice steady supply of sugars." The best brain sugars are complex carbohydrates. These foods have a low glycemic index, meaning they do not cause the pancreas to secrete a large amount of insulin at one time. When low glycemic index foods are consumed at regular intervals throughout the day, the body maintains a steady blood sugar level and the brain receives a constant supply of energy.
Low Glycemic Index Foods
Fruits, cereal grains, vegetables and legumes are healthful, low glycemic index foods which feed a steady supply of fuel to the brain. Excellent examples are apples, bananas, cherries, oatmeal, soybeans and chick peas. Eating a wide variety of these foods at various times throughout the day will maximize mental performance and decrease damaging spikes and drops in blood sugar levels.
Fats
The correct kinds of fats can enhance brain development and performance. The highest quality fats for the brain are nicknamed, "Smart Fats" because they are high in omega-3 fatty acids, especially docosahexaenoic, or DHA. Think fish and flax, the "Two Fs" when it comes to fats that are beneficial to the brain. Salmon, sardines, albacore tuna, flax seed oil, soy oil and canola oil are excellent nutritional sources of omega-3 fatty acids for the brain.
Protein
Protein foods provide the amino acids that develop the brain's neurotransmitters. Dr. William Sears writes, "The better you feed your brain's neurotransmitters, the more efficiently they deliver the goods." Seafood, lean meats and eggs are high protein foods that feed the brain and increase mental acuity. . Choose game meats over domestic meats and wild fish over farmed fish for higher-quality protein.
Foods to Avoid
Avoid or limit you intake of certain foods to protect your brain. High glycemic index foods such as candy, frosting and packaged sugar cause unhealthy spikes in the brain's fuel supply. Hydrogenated fats or partially hydrogenated fats, called factory fats or "Dumb Fats," contain tightly packed molecules which can slow blood supply to the brain. Meat from domestic animals contains higher levels of adipose tissue, which also compromises blood flow to the brain.
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