Vitamins That Keep Your Brain Young
Keep Your Brain Young
Wouldn't it be great if simply eating could keep your brain young? Well, good news: New research sheds light on how certain vitamins and other nutrients may keep your memory sharp and your brain agile -- and ward off dementia -- as you get older. “The key is to try to get these nutrients from whole foods whenever possible, because they can act synergistically,” says Paula Bickford, a doctor of pharmacology and professor in the department of neurosurgery and brain repair at the University of South Florida College of Medicine.
So which vitamins and nutrients have the most promise for keeping your brain young?
Omega-3 Fatty Acids
French researchers found the lower your intake of omega-3 fatty acids, the higher your risk of suffering cognitive decline.
How they keep your brain young:
“Omega-3 fatty acids protect the brain against oxidative stress [damage generated by unstable molecules called free radicals]," explains Bickford. In addition, "nerve tissue uses omega-3 fatty acids as the building blocks for cells," says Bickford, and omega-3’s help with signaling within and between nerve cells, which helps your brain function properly.
What to eat:
salmon, tuna, lake trout, sardines, anchovies, walnuts, canola oil, flaxseeds.
Vitamins C, D and E
Research from the Netherlands suggests that eating a diet rich in vitamin E may reduce the risk of dementia and Alzheimer’s disease. A South African study found that older adults with dementia had lower blood levels of vitamin C. Finally, a study at the University of Manchester in the U.K. found that middle-aged and older adults with lower blood levels of vitamin D performed less well on cognitive function tests.
How they keep your brain young:
Because these vitamins have antioxidant properties, they can protect the brain from free radical damage. Plus, “having antioxidants in your diet helps reduce low-grade inflammation in your cells and clogging of arteries, which would compromise blood flow to the brain,” says Joy Dubost, a doctor of food science, registered dietitian and spokeswoman for the Institute of Food Technologists.
What to eat: For vitamin C:
For vitamin C:
orange juice, red peppers, papaya, strawberries, broccoli, citrus fruits.
For vitamin D:
salmon, halibut, fortified milks, fortified cereals, eggs.
For vitamin E:
fortified cereals, sunflower seeds, almonds, spinach and other leafy greens, canola oil.
Researchers from the Rush University Medical Center in Chicago found that older adults with higher blood levels of vitamin B12 showed slower rates of cognitive decline. Meanwhile, research from the University of California, Los Angeles found that low folate levels were associated with higher levels of cognitive decline among high-functioning adults in their 70s.
How they keep your brain young:
No one knows exactly how these B vitamins help, “but there are many hypotheses," says Christy Tangney, a doctor of nutrition and associate professor at Rush. One is that suboptimal levels of B12 can lead to problems in your body's ability to synthesize brain chemicals and maintain your brain's network of nerves. “Another is that a deficiency of either folate or B12 can lead to a buildup of homocysteine [an amino acid in the blood], which is toxic to the blood vessels in the brain and causes damage to neurons [which can lead to cognitive decline],” explains Tangney.
What to eat: For vitamin B12:
For vitamin B12:
beef, shellfish, organ meats, salmon, fortified cereals.
fortified cereals, beans, broccoli, spinach, okra, papaya, enriched pastas.
Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman's Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies' Home Journal.
Available at Amazon.com:
Giant Book of Kitchen Counter Cures: 117 Foods That Fight Cancer, Diabetes, Heart Disease, Arthritis, Osteoporosis, Memory Loss, Bad Digestion and Hundreds ... Problems! (Jerry Baker Good Health series)
- Screening Tests That Can Save Your Life
- Eat Fiber and Feel Better
- The Worst and Best Sweets for Your Teeth
- The Truth About Extreme Smile Makeovers
- Beat the Bedbug Epidemic
- Healthy Eating All Day
- Recreational Drugs Go Straight
- A Smart Guide to Dietary Supplements
- Normal Weight Obesity - A Growing Concern
- Fruit and Vegetables: Americans Fall Short
- Hybrid Fruit: The New Super-food
- Is Indian Cuisine Healthy Cuisine?
- Is 'Ethnic' Cuisine Healthier?
- Is the H1N1 Flu Pandemic Over?
- 5 Ways to Boost Your Immune System
- Surviving Cold Season: How Not to Get Sick
- 7 Healthy Habits in 7 Weeks
- Sleep More and Live Longer
- 4 Dangerous Health Emergencies: What to Do
- Heartburn-friendly Diet with Your Favorite Foods
- Put Brakes on Inflammation Through Diet and Lifestyle Strategies
- The Vibrant and Healthy Flavors of an Authentic Latin Diet
- Is It Hunger or Just Appetite?
- Stay Healthy the Easy Way
- The Importance of Dreams
- Boost Your Energy: Hour by Hour
- Stop Information Overload
- Breathe Like a Baby
- 5 Healthy Foods That Wreck Your Teeth
- Are You Falling for Dental Myths?
- Is Heart Attack Going Out of Style?
- Flu Season
- Preventive Care & Electronic Medical Records Guidelines Set
- Stone Age Diet Surprisingly Good For a Healthy Life Today
- New Tools Fuel Progress on Development of Genetically Engineered Farm Animals
- Beat Your Afternoon Energy Slump
- Small Healthy Habits With Big Health Benefits
- Relieve Stress and Uplift Spirits with Aromatherapy
- New Things To Try That Lift Your Spirits and Relieve Stress
- 5 Fast Breakfasts That Boost Your Health
- Much to Consider When Looking for a Primary Care Physician
- Apples Are the New Fish
- Watermelon: Summer's Antioxidant
- Prescription for Better Health: Go Alfresco?
- Are All Omega-3 Fats The Same?
- Sample a Semi-Vegetarian Lifestyle With a Flexitarian Diet
- Milk: When the First Food May Be the Best Food
- Foraging is Green Eating at Its Purest
- How to Lose Weight Safely
- Colleges Joining Effort to Turn Around Skyrocketing Obesity Rates
- Medical Claims for Marijauna - Just Blowing Smoke?
- The Hidden Health Benefits of Adult Braces
- 5 Things Your Dental Insurance Will Not Cover
- 4 Effortless Steps to Whiter Teeth
- 5 First-aid Tricks You Need to Know
- Heat Can Beat the Heart
- Eating for Your Blood Type -- Truth or Fiction?
- Salt Sensitivity Issue: Salt Restriction
- 5 Tips to Bulldoze a Bad Mood
- Genetically Engineered Foods Update: More Common Than You Think
- 5 Celebrity Trends That Could Harm Your Health
- Should You Travel Abroad for a Dental Procedure
- Super Foods to Boost Your Dental Health
- The Fight Escalates Against Fake Drugs
- Fermented Foods Are Making a Comeback
- Wean Yourself Off Processed Foods in 7 Steps
- An Update on Soy: It's Just So-So
- Is it OK to Take Ibuprofen P.M.?
- Colonoscopy: Is It Time to Go Virtual Colonoscopy
- Sleep Better Tonight (Fight Fatigue Tomorrow)
- Do-it-yourself Sunburn Remedies
- Take the Germ Quiz
- Healthy Mouth Equals Healthy Body
- 5 Biggest Flossing Mistakes
- Health Threat of Nitrates: Nitrites in Cured Meats
- Stop Dry Mouth Now
- Best Ways to Keep Your Teeth
- 5 Instant Ways to Stress Less and Smile More
- Be Suntan Savvy
- 4 Ways to Sneak in Sunblock
- Can Aspirin Do That, Too?
- A Natural Approach to Sweet Slumber
- Boost Your Brainpower
- Seeds of Life: Chia, Flax, Hemp and Pumpkin
- Microgreens Become Macro Trend to Follow
- Eat Your Way to a Healthy Smile
- Why and How to Get More Vitamin D
- Better Alternatives to Silver Fillings
- 5 Beach Safety Tips
- Traveling Light: Healthy Eating for Business Junketeers
- Healthy Snacks for Energy
- Shape-Shifting 'Tube Robot' Could Aid Heart Surgery
- Better Ways to Get Your Produce
- Cutting-Edge Cuisine Engages Senses Beyond Taste
- Eat for Your Eyesight
- Is It Better to Stop Smoking Abruptly or Gradually?
- Relieve Stress in 5 Minutes or Less
- Best Ways to Soothe Sensitive Teeth
- Turn a Clean Home Into a Healthy Home
- Largest Ever Cell Phone Cancer Study is Inconclusive
- Treating Early-Stage Esophageal Cancer
- TNF Inhibitors Offer Relief to Those With Rheumatoid Arthritis
- Advances in Breast Cancer Screening Helping to Fine-Tune Diagnosis
- First Aid for Summer
- The Microscopic World of Food Nanotechnology
- Screening Plays Key Role in Detecting Polyps Before They Become Cancerous
- Learn How to Read Supplement Labels
- Compression-Only CPR Can Replace Conventional CPR in Many Circumstances
- Diabetes: Could You Have Diabetes and Not Know It
- Fighting Inflammation with Food
- Bad Health Habits Rob Years From Life Span
- Beating Back Pandemics is a Cooperative Crusade
- The Importance of Decreasing Dietary Sodium
- Chocolate Reduces Inflammation Associated with Heart Disease
- Healthy Eating Tips for a Busy Lifestyle
- Olive Oil and Health
- Push for Healthier Diets Means Big Changes for the Food Industry
- How to Identify Suicide Risk Before It's Too Late
- Tips for Natural Allergy Relief
- Inflammation May Play Role in Irritable Bowel Syndrome
- Longevity Revolution Will Restructure Life Around the World
- Maximum Fitness: CrossFit Training
- Tests to Optimize Treatment of Breast Cancer
- Enjoy the Health Benefits of Tea
- Can Your Toothbrush Make You Sick?
- Sunscreen Facts You Need to Know
- When does Knee Replacement Surgery Make Sense
- Is Hefty the New Healthy?
- Best Way to Take Heartburn Medication
- Aerobics Without Heartburn
- Stress Less: Ten Strategies That Work
- Paralyzed Limbs Revived by Hacking Into Nerves
- Take the Work Out of Workout
- Cultivate a Nutrient-Rich Approach to Eating for Life
- Treadmill Test Can Reveal Hidden Problems in Heart
- Researchers Break Through to Unconscious Patients
- Key Factors Related to Heart Attack Risk
- Type 2 Diabetes Increases Risk for Cardiovascular Problems
- Middle-Age Spread and How to Avoid It
- Fiber and Weight Loss: Learn the Secrets
- Hypochondria: The Impossible Illness
- Get the Lead Out: The Less Exposure to This Toxic Metal the Better
- Everything You Ever Wanted to Know About Sugar
- Cultivate a Healthy Brain Lifestyle As You Age
- Regular Exercise Helps Protect Aging Brains
- Surgeries Can be Combined But May Not be Necessary
Copyright © 2010 Studio One Networks. All rights reserved.