Ten Super Foods to Fuel and Protect the Brain

The human brain is the control center of the central nervous system, whose very existence defines life and death, intelligence, and well being. It has been called the most complex entity in the universe. It represents 2% of body weight, yet receives 15% of our cardiac output, while demanding over 20% of oxygen consumption and total body glucose to function. It must have at least .1 calories a minute to survive.

Here are the best foods to fuel and protect the brain.

Avocado - technically a berry, this green beauty is chock full of vitamins and minerals that include B vitamins, E vitamin, K vitamin, potassium, and the highest fiber content of any fruit. The minerals and vitamins within this fruit reads like a vitamin pill: thiamin, riboflavin, niacin, pantothenic acid, B6, folate, C, calcium, iron, magnesium, phosphorus, potassium, and zinc. Because brain cells are full of fat, feeding the brain the right kind of fat is essential and avocados have Omega-3 fatty acids. Omega 3-s are crucial parts of the outer membrane of brain cells. These membranes need to be constantly replenished.

Blueberry - the delicious, small blue fruit is native to North America though other closely related strains, like the bilberry, grow in other parts of the world. A 2007 study reported that blueberries and other similar fruits like cranberries may aid in fighting cognitive decline found in people who suffer from Alzheimer's, Parkinson's, and other diseases associated with aging. [1] Like the avocado, blueberries have numerous other beneficial factors in fighting cholesterol, urinary tract infections, and heart disease.

Broccoli - a member of the cabbage family, broccoli was used in France and Italy as a favored food source before it became popular in the U.S. during the 1920's. High in vitamin C and soluble fiber, raw broccoli is best for fighting cancer and boosting the immune system. Soluble fiber helps lower the glycemic index of foods and stabilizes the effect on blood sugar. The more stable the blood sugar the better the brain operates. [2] Rich in betacarotene, which is a well-known cancer fighter. An 18-year study found that 50 mg. of betacarotene prevented cognitive decline. [3]

Green Tea - first cultivated in China and India over 5,000 years ago, green tea is rich in polyphenols, an antioxidant, and the chemical EGCG (epigallocatechin-3-gattlate) that has been shown to reverse brain diseases in animals. [4] Antioxidants fight the oxidation of other molecules. Oxidation promotes free radicals, which attack cells. Used by the ancients to control bleeding, regulate body temperature and blood sugar as well as help heal wounds. Modern studies have added benefits to treating and preventing multiple sclerosis, Parkinson's, and Alzheimer's along with regulating cholesterol.

Oatmeal - a complex carbohydrate rich in soluble fiber and well known as a breakfast food that aids in lowering cholesterol and stabilizing blood-glucose levels. This low fat food combined with fruit for breakfast makes a perfect way to fuel the brain. One of oatmeal's soldiers is ferulic acid, another powerful antioxidant known to protect the fatty brain cells from toxins. [5]

Orange juice - The classic juice high in vitamin C, potassium, and folic acid (B9). Orange juice has flavonoids (aka bioflavonoids) that are plant secondary metabolites. Without secondary metabolites an organism slowly deteriorates. Flavonoids promote healthy blood flow, which is imperative for the efficient function of any organ, especially the brain.

Red Bell Pepper - a fruit misnamed by Christopher Columbus that is very rich in betacarotene and vitamin C.

Salmon - rich in Omega 3 fatty acids that are found in salmon as well as walnuts, Brazil nuts, olive, flaxseed oil, and canola oil. Beyond the ability to help replenish brain membranes previously mentioned, Omega 3's have been associated with a host of health benefits that include anti-inflammatory ability as well as an aid in the fight of high triglyceride levels, unhealthy cholesterol levels, and Parkinson's disease.

Spinach - a flowering plant native to Asia that was once thought to be a miracle source of iron but is not particularly rich in iron. However, if it is eaten fresh, steamed or quickly boiled it provides a potent punch of vitamins A, C, E, K, B6, as well as magnesium and antioxidants.

Tuna - another good source of Omega 3. Like salmon, tuna has the right kind of fat for the brain. Smart proteins provide amino acids that create neurotransmitters, the biochemical messengers that carry signals. [5] One of chess champion Bobby Fischer's favorite foods when he was preparing and playing chess.

Sources

[1] http://www.lef.org/magazine/mag2007/jul2007_sf_blueberries_01.htm

[2] Dr. Sears brain foods. http://www.askdrsears.com/html/4/T040400.asp#T040404

[3] Grodstein, Kang et. al http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=ShowDetailView&TermToSearch=17998490&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

[4] Miranda Hiti, http://www.webmd.com/food-recipes/news/20060217/green-tea-may-do-wonders-for-brain

[5] http://www.thirdage.com/news/articles/ALT02/05/12/22/ALT02051222-01.html

[5] Dr. H. E. Marano, http://www.psychologytoday.com/articles/pto-20031028-000010.html

Change Your Brain, Change Your Life, Dr. Amen, Three Rivers Press, 1999. http://amenclinics.com/bp/articles.php?articleID=10