The effects of brain boosting foods for adults are numerous. Research is growing in the area of brain health and nutrients. Dementia is an age-related mental decline that affects 24 million people worldwide, according to the Center for the Longevity of the Brain. With statistics like this, the need for methods to decrease the progression of age-related cognitive decline is evident.
Plasticity
An effect of brain boosting food for adults is in the improvement of plasticity in the brain. The University of Washington describes plasticity as the ability of the brain to change with learning and experiences. Plasticity within brain cells is maintained and improved with omega-3 fatty acids, which makes sense as 30 percent of the cell membranes in the brain are composed of omega-3 fatty acids, according to the July 2008 "Nature Reviews Neuroscience." It is important to have omega-3s within cell membranes to transport nutrients which contribute to brain plasticity. Omega-3s are in cold-water fish such as salmon, mackerel, sardines, whitefish, tuna and herring.
Slow Brain Deterioration
As adults grow older, the brain ages and deteriorates. Parkinson's disease, Alzheimer's disease and Huntington's disease are all examples of diseases associated with brain deterioration. Some nutrients are able to intervene in this process by maintaining and changing the pathways between neurotransmitters. Neurotransmitters are chemicals which allow for communication between cells. These nutrients also maintain and improve membrane fluidity which enhances communication between cells. Nutrients which contain these properties are curcumin, copper and omega-3 fatty acids, explains the above-mentioned study and journal "Nature Reviews Neuroscience."
Protective Effects and Cognition
Brain food nutrients effect the brain by protecting healthy cells. Antioxidant-rich foods are the best at providing this benefit. A study in the May 2007 "Journal of Health, Nutrition and Aging" investigated the effects of two antioxidants, vitamins C and E, from both supplemental and dietary sources on cognition. The study looked at an elderly population, their diets and scores on cognitive assessment tests. Those who consumed diets with high levels of vitamin C and E scored higher on the cognition tests. Vitamins C and E occur 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.
Memory Improvement
Certain 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 vitamins improved memory performance significantly. Diet sources of folate, B-12 and B-6 were also provided and their effects measured. Diet sources were associated with an improvement in brain processing speed, recall ability and verbal ability. Food sources of folate 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.
References
- Center for Longevity of the Brain: Dementia Facts and Statistics Present and Future
- University of Washington: Brain Plasticity: What Is It? Learning and Memory
- "Nature Reviews Neuroscience:" Brain Foods: The Effects of Nutrients on Brain Function; Fernando Gómez-Pinilla, et al.;2008
- "Journal of Nutrition, Health and Aging:" Antioxidant Intake and Cognitive Function of Elderly Men and Women: The Cache County Study; H.J. Wengreen, et al.; 2007
- "Journal of Nutrition:" Short-Term Folate, Vitamin B-12 or Vitamin B-6 Supplementation Slightly Affects Memory Performance But Not Mood in Women of Various Ages; Janet Bryan, et al.; 2002
Member Comments