Optimum Nutrition for the Mind

Optimum Nutrition for the Mind, written by Patrick Holford (2004) opens the deep secrets of the mind and its correlation with nutrition and nutritional supplements. Its approach goes beyond the conventional medicine even though it is completely based on scientific research. Patrick Holford was able to gather all the scientific data spread through the ages into a practical and concise guide available to any interested reader. Among its readers, the book Optimum Nutrition for the Mind found me.

The book opens up with the solid statement, "You think what you eat". The whole book follows from this thesis. After establishing the connection, through several research results between mental health and nutritional status, the book reveals the secret ingredients to achieve our full potential for intelligence, memory, concentration, emotional balance, and happiness. Who would not be interested to know?

According to the author there are five essential brain boosters: Complex Carbohydrates, Smart Fats, Phospholipids, Amino Acids and Intelligent Nutrients. The Complex Carbohydrates are the best kind of fuel for our brains because they provide glucose, and from that, the essential energy. Besides that, they are released slowly, keeping the blood sugar level stable, opposite to the refined sugars that produce a dangerous peek after ingested. This category of boosters includes all the whole foods like nuts, beans, seeds, whole grains, fresh fruits and vegetables.

Even though most people don't like the word "fat", our brain is 60 percent fat, and it does need replenishing. So the second group of brain boosters is the smart fats, which consists of saturated and monosaturated fats, cholesterol, Omega-3 and Omega 6. The first two types can be made in the body. The omega fats, however, have to be obtained through diet. The best way to get the best fats for the brain is to first minimize the intake of fried foods, processed foods and saturated fat from meat and dairy. After that, one should add to the diet seeds and nuts like flax, hemp, pumpkin, sunflower, and sesame; cold water carnivorous fish like herring, mackerel, salmon or fresh tuna; cold-pressed seed oils for salad dressings and other cold uses; and supplement fish oil for omega-3 fats and starflower or evening primrose oil for omega-6 fats.

"Phospholipids" is not an easy word to spell but they are the ones that help you in the spelling process, easing the transmission of all the signals in the brain. According to the book, they enhance the mood, mind and mental performance, besides protecting against age-related memory decline and Alzheimer's disease. They can be found in lecithin granules or in eggs (preferably free-range, organic, and high in omega-3), and in a brain-food formula supplement that provides phosphatidyl choline and phosphatidyl serine.

The forth group of essential brain boosters, the amino acids, are the material to produce the neurotransmitters. Eight specific amino acids, from the protein found in the food, are essential to produce all the others amino acids the brain and body needs. These allow messages to be sent from one cell to another in the brain To include the fourth group in the diet, the book recommends choosing more of the good vegetable protein sources, including beans, lentils, quinoa, tofu (soy), and "seed" vegetables, and less of the animal protein, making healthier choices like lean meat, fish and organic.

Vitamins and minerals also have their role in the brain nutrition and form the fifth and final group of brain boosters, called intelligent nutrients. Besides the healthy food choices, the author recommend supplementing with a multivitamin and mineral that gives at least 25 mg of all the B vitamins, 10 mcg of B12, 100 mcg of folic acid, 200 mg of magnesium, 3 mg of manganese, and 10 mg of zinc.

The book also emphasizes the importance of avoiding external oxidants to maintain a healthy mind. The action on the brain activity of smoke, alcohol, stress, sugar, stimulants, external pollutants and allergens and its risks is analyzed with interesting details. Deepening inside the subject, the author shows specific ways to improve the IQ, memory, mood and the sleep.

After going through the aspects of how to keep a mind healthy, more detailed information is brought about various mental illnesses and disorders in young and old people that can be improved by following the basic principals and some specific details. And finally, the author shares a general action plan for mental health, including help resources, an overall brain-friendly diet and supplements.

The book served as a window to me, opening a whole new point of view. Even more important, all the information that the book presents are taken in account at the clinic where the author works (Brain Bio Center). The clinic offers a complete website with interesting information about health, nutrition and related issues and a list of medical screenings that are done at the clinic, reassuring the reader that the information can be put into practice.

When someone like author Patrick Holford, steps up and proves with scientific and practical results that nutritional counseling can make a difference in people's lives, I can also believe that this pathway is worth taking.