Brain Links: Neuroscience info, all in two places

5 Comments

1. babafisa says:

   August 3, 2009 at 2:51 PM

   Dazzling article . Will definitely copy it to my blog.Thanks.

   • Nick Tompanis says:

     August 4, 2009 at 9:51 AM

     If you have any specific concerns, let me know, nick

   • Dr Charles Parker says:

     August 8, 2009 at 11:01 AM

     Thanks babafisa – cp

2. Nick Tompanis says:

   August 3, 2009 at 12:17 PM

   10 Super Foods that Improve your Memory
   1. Blueberries
   Blueberries have been shown in numerous studies to do wonderful things for memory and the brain in general. Old rats that were fed blueberries scored the same as young rats on memory tests. Blueberries contain anthocyanin, a known memory-boosting phytochemical. They also contain many other phytochemicals that may contribute to healthy brain function.
   2. Caffeine boosts memory.
   So, coffee and tea (black or green) are good for your memory. Caffeine proved to protect intellectual skills in older women. Female subjects who drank over three cups of coffee (or the same caffeine amount in tea) daily scored better in memory tests than those who only had one cup or less of coffee/tea daily.
   3. Apples
   Apples contain high levels of quercetin, an antioxidant that has been shown in recent studies to protect against Alzheimer’s disease. Although it is also present in the flesh, the most quercetin is found in the skin. Red apples also contain anthocyanin in their skins.
   4. Eat More Fish
   Omega 3 oils –Studies have shown that foods rich in Omega-3 fats (such as fatty fish) reduce the cell inflammation that triggers memory decline. Fatty fish such as sardines and salmon are excellent sources of Omega-3 oils, thus boosting memory.
   5. Onions – Onions contain fisetin, a naturally occurring flavonoid, which stimulates pathways that improve long-term memory. Because they contain anthocyanin and quercetin, red onions are even better than yellow and white onions (which also contain significant amounts of quercetin.) Interestingly, onions have been used for centuries in India to enhance memory.
   6. Spinach
   One study found that feeding rats spinach prevented and even reversed memory loss. This may be due in part to its high folic acid content, a nutrient that is believed to be protective against Alzheimer’s disease and age-related memory loss. Just a half-cup of cooked spinach provides two-thirds your daily requirement of folic acid.
   7. Whole-Grain Cereal and Orange Juice
   Start your day out right by eating whole grain cereal and drinking a small glass of orange juice for breakfast; both are rich in folic acid (also known as folate), which has been shown to contribute to better memory and faster information processing.
   8. Grapes
   Red, purple, and black grapes all contain quercetin and anthocyanin. Red wine also contains good levels of these phytochemicals, but overindulging in red wine will negate the benefits so keeping consumption to one glass per day would be wise.
   9. Dark leafy vegetables – Have at least a cup a day. You can cook or boil green leafy vegetables, but just be careful not to overcook as this can take away vitamins and nutrients. Shoot for at least a cup of dark green leafy vegetables daily. Choose romaine over iceberg lettuce, and fresh spinach over either. Again, the darker the greens, the better for you. Also, include leafy vegetables such as kale, collard greens, etc.
   10. Nuts: Rich in Vitamins E and B6, folate, Omega-3 and Omega-6 fatty acids, and antioxidants, these small food items boost your brain power and improve your mood. The whole nutty family of cashews, almonds, walnuts, hazelnuts, peanuts, Brazil nuts and pecans brings some benefit to your brain.

   While these foods certainly help improve brain performance, they are not by a long shot the whole story. Anti-nutrients or Franken-foods need to be eliminated for a healthy diet that supports optimal brain performance, as well as changing other lifestyle habits such as exercising and socializing with family and friends to get your brain to perform the way YOU want it. Nature IS Natural, Natural IS Real, Real IS Health, Nick Tompanis, Nutrition Consultant

   • Dr Charles Parker says:

     August 3, 2009 at 12:42 PM

     Nick –
     Thanks for taking the time to send this super list out to our readers! I have to leave right now, and go the farmer’s market! For more intensive but nevertheless excellent reading on similar food issues I strongly recommend Omnivore’s Dilemma by Pollan.
     cp