Welcome to My World – Keep Your Brain Young with Nutrients!

Nutrients Your Brain Needs To Stay Young

Maybe you remember hearing your parents telling you that fish is brain

food. (I know my mom said this.) What they meant was that fish contains nutrients called omega-3 fatty acids that have been shown to enhance or improve your brain function and help it to stay young.

For those of you who don’t care for fish

or who don’t consume animal products, there are various supplements

you can take to get your omega-3s. But omega-3s are not the only good brain nutrients; there are numerous others that can help your brain stay young and a wide variety of foods in which you can find them. For example, the B vitamins (aka, B-complex) are a group of nutrients that work in sync to support and promote your brain health.

In fact, your brain needs a constant supply of nutrients to support optimal function, for your energy metabolism for its billions of neurons to the synthesis of neurotransmitters, and your other brain activities.

Here we look beyond the B vitamins to omega-3s

and six other nutrients that your brain needs to stay young and

functioning at top level. These nutrients, along with a diet rich in these nutrients, and your regular exercise, avoidance of smoking, stress management and sufficient sleep all have a role in maintaining your healthy brain.

Omega-3 fatty acids

According to researchers, omega-3 fatty acids have demonstrated an ability to improve your cognitive function. A 2017 Brazilian systematic review, for example, found that omega-3 fatty acid supplements in mild Alzheimer’s disease may be helpful when there is slight brain function impairment. A mouse study reported that animals given omega-3 supplements demonstrated an improvement in their cognitive function (i.e., object recognition memory, localized and spatial memory) as they got older.

In addition to your cold water fish, omega-3 fatty acids are also found in

walnuts, chia seeds, flax seeds, hemp seeds and sea vegetables. Omega-3 supplements are available as fish oil, krill oil, and algae-based.

Cocoa flavanols

Dark chocolate is your source of brain-friendly phyto nutrients called

cocoa flavanols. In a 3 month study, researchers discovered that individuals who consumed a high cocoa flavanol diet showed a boost in the area of their brain associated with memory loss and aging.

Cocoa powder is made by fermenting, drying and roasting cacao beans. The flavanols have been shown to lower your blood pressure, fight cell damage, prevent blood clots, and improve your blood flow to the brain.

To reap the brain-boosting benefits of cocoa flavanols, choose dark chocolate (organic preferred) and you can enjoy a small amount (about one ounce) several times a week or even daily. A 2012 study of adults with mild cognitive impairment showed that those who consumed cocoa flavanols daily, benefit from improved thinking skills as well as lower blood pressure and improved insulin resistance.

Magnesium

This mineral that is associated with more than 300 biochemical activities

in the human body and plays a key role in your cognitive health. Low levels of magnesium have been proposed as having a stake in your development of Alzheimer’s disease, but further research is needed. We know from mouse research that an increase in magnesium in the brain provides substantial protection of the synapses in models of Alzheimer’s disease and “as a result, it might have therapeutic potential for treating Alzheimer’s disease.”

Be sure to include lots of foods rich in magnesium in your diet, including green leafy vegetables, cruciferous vegetables, nuts and whole grains.

I, personally, take Epsom salt baths 3 times a week as I’ve read that our bodies absorb magnesium better through our skin than by swallowing a pill.

Anthocyanins

You may recognize these antioxidants as being especially plentiful in

blueberries, but others berries have them as well. Anthocyanins are associated with enhanced signalling of neurons in your brain’s memory areas. In one study, adults who consumed wild blueberry juice daily showed improvements in their memory; namely, word list recall and paired associate learning, as well as reduced depressive symptoms and glucose levels, both of which can have a negative impact on your cognitive function.

In a 2017 study,

experts showed that daily blueberry consumption for six weeks by adults

with cognitive decline was associated with an improvement in their neural response. In addition to blueberries, you can include other foods that provide a good amount of anthocyanins, such as cranberries, black raspberries, blackberries, cherries, eggplant, black rice, red cabbage and muscadine grapes.

EGCG and theanine

The one food that nearly exclusively contains these two ingredients;

epigallocatechin gallate and L-theanine, is green tea (Camilla sinensis). Although there are more than 700 compounds in green tea, EGCG and theanine are the ones responsible for your improving brain health. Traces of EGCG are also found in apples, carob powder, hazelnuts, onions, pecans, and plums.

EGCG is a potent antioxidant

that can pass through your blood-brain barrier and address the free radicals that can destroy your brain cells. This polyphenol also has anti-inflammatory powers, which is critical since free radicals trigger your brain inflammation, which in turn speeds up brain aging and contributes to your memory loss, depression, and anxiety.

The impact of the amino acid L-theanine

on cognition also has been shown in various studies. A review of 49 human intervention studies showed that L-theanine has “clear beneficial effects on your sustained attention, memory, and suppression of distraction.” The only food sources of L-theanine are black and green teas.

Phosphatidylcholine

This mouthful of a compound is a source of your dietary nutrient choline,

which is a member of the B-complex family. Recent research involving phosphatidylcholine explored its impact on your brain structure in 72 healthy older adults. The researchers found that your higher blood levels of phosphatidylcholine was linked to improved cognitive flexibility.

Although the exact ways phosphatidylcholine benefits your brain and your cognitive function are not fully understood, experts suggest it may be that the nutrient supports your brain membranes, contributes to your production of neurotransmitters that promote and support your cognition, or reduce your inflammation in the brain. In any event, dietary sources of phosphatidylcholine include egg yolks, raw organic dairy, wheat germ, cruciferous vegetables, and meat.

---

I hope you gained some insight from reading this. I know I did and, of course, I’d like to keep my brain young as long as possible. How about you?

Have a great day!