Research: Ten Foods That Boost Brain

The mineral that is the most plentiful in the body is calcium. It is mainly found in bones and teeth but also in plasma and other fluids within the body. Calcium plays an important role in blood clotting, nerve transmission, muscle contraction and relaxation, cell membrane permeability and the activation of certain enzymes, along with protecting against colorectal cancer. The intake of calcium or dairy products is associated with lower blood pressures, controlling body weight and obesity.

Meat, fish and alternatives: these foods include eggs and pulses, provide protein and vitamins and minerals, especially iron.

Vitamin B12 is important in the growth of cells. The body needs the cells to carry oxygen and nutrients to the body. B12 also works with the nervous system function. It makes up are bodies genetic material, and is essential for the production of red blood cells.

Vitamin B12 is Part of coenzymes used in new cell synthesis; helps to maintain nerve cells. Vitamin A Helps maintain good vision (necessary for night vision), resistance to infections, and supports growth and repair of body tissues. Vitamin D is part of the bone-making and bone maintenance team. Regulates absorption of calcium and phosphorus for bone health.

Thiamin, riboflavin, niacin, biotin, and pantothenic acid are B vitamins needed to produce ATP from carbohydrate, fat, and protein. Vitamin B6 is important for amino acid metabolism as well as energy production. Folate is a coenzyme that is needed for cell division. Vitamin B12, only found in animal foods, is needed for nerve function and to activate folate. Vitamin C is needed to form connective tissue and acts as a watersoluble antioxidant. Vitamin A is essential for vision, and it regulates cell differentiation and growth. Vitamin D is necessary for bone health. Vitamin E is a fat-soluble antioxidant. Vitamin K is essential for blood clotting.

Foods which are high in calcium, fiber, vitamins (A, C, and E), potassium, and magnesium.

A wholesome diet fuels the brain. Your brain is responsible for cognitive function and thusly learning. Therefore, a wholesome diet is essential to learning efficiently. It can be said that everyone has their hobbies. Some play golf or regularly indulge in PC gaming, some are avid fashionistas or social media superstars; I yearn to learn, adventure, and eat.

Curcumin has been proven to help recover from neurodegenerative diseases, even aiding in their prevention, and inhibiting inflammatory molecules in the brain (Petraglia, et al., 2011, p.4). Foods high in curcumin include Indian curries, yellow rice flavored with turmeric, and mustard (Curinga 1). Caffeine, although showing mixed results in some studies, shows reductions in neurological deficits (Petraglia, et al., 2011, p.8). One of the best high caffeine options is green tea at a recommended three cups per day (Maroon, et al., 2011, p.6). As seen in some research on green tea, the result of its high consumption in Asian countries leads to the “Asian paradox,” or the significant prevention of neurological problems in Asia (ibid). Vitamin E in nuts, seeds, vegetable oils, and cereals has been tested to show improved cognitive performance, improved spatial memory, and less neuropathology (Petraglia, et al., 2011, p.9). Vitamin E intake is improved in conjunction with Vitamin C (ibid). Foods high in Vitamin C include citrus fruits, tomato juice, and potatoes (“Office of Dietary Supplements – Vitamin C,” 2016, p.2). Finally, Omega 3 has been consistently shown to help in recovery from PCS and inflammation (Maroon, 2011, p.1). They are the most effective natural anti-inflammatory food and has been tested to be neurotherapeutic for PCS (Maroon et al., 2010,

Cavanaugh and Blanchard-Fields (2015) state that there is research showing how brain plasticity can be enhanced through aerobic exercise (p.51). It is important that adults be active in their lives. A 30-minute walk or some type of physical activity will benefit them as the age. The text mentions a study done by Erickson and his colleagues in 2009 where they studied the effect of aerobic exercise on the hippocampus. They found that due to aerobic exercise it produced greater volume in the hippocampus. This is significant because the hippocampus is the part of the brain that is responsible for memory, emotions, and spatial functioning. The body does not only need physical activities to produce healthier cognitive functioning but also nutrients. The text identifies three nutrient biomarker patterns that are significant on the aging brain. These nutrients are vitamin B, C,D, and E, omega-3, and trans fat. the foods that belong to these nutrients are beneficial to the brain. Older adults should make an effort to include these nutrients into their diets. positive impacts these nutrients make are better cognitive functioning and greater brain

Vitamin B12 forms red blood cells, breaks down protein and fat, and helps form antibodies to fight off infection. Vitamin C supports healing, strengthens blood vessels, and assists the body to absorb iron. Zinc helps produce proteins, improves immunity, and assists in wound healing. Vitamin D helps the body absorb and use calcium, thus assisting in the formation of tooth and bone. Fats provides and stores energy. It also nourishes skin and hair. Magnesium assists in the formation of bone, protein metabolism, and nerve function. Iron helps the red blood cells carry oxygen throughout the body. Vitamin A is good for vision and helps the body develop normally. Copper helps the iron get absorbed into the body. Vitamin B6 supports healthy skin, nerves, and the digestive system. Niacin

Equally important to the characteristics of a mentally healthy individual, in today’s fast-paced world, is the psychological health of the brain, the genetic, biological and environmental factors that play an integral role in general wellness.

As with any of the internal organs, the brain has certain nutritional requirements for optimal health. To keep the brain functioning a diet that is well balanced and varying in nutrients is necessary. The brain is made up of two-thirds fats and requires a steady supply of high-quality fatty acids to keep cell membranes intact and insulate nerves. Omega-3 fatty acids, found in fish, flax and walnut oils, are the best fats for brain health. Diets high in these fats may help prevent degenerative brain conditions such as Parkinson's and Alzheimer's diseases and decrease the risk for depression, according to The Franklin Institute for Science. Phosphatidyl serine, a lipid molecule the body makes by combining fatty acids with phosphate, is an important component of cell membranes and is found in particularly high concentrations in the brain. Phosphatidyl serine keeps cell membranes flexible and helps speed the transmission of nerve impulses. Antioxidants, such as vitamins C and E, protect delicate brain structures from free-radical damage, particularly to the fats that insulate nerve cells and comprise a large portion of the brain, according to Dr. Shari Lieberman, co-author of the book "User's Guide to Brain-Boosting Supplements: Learn about the Vitamins and Other Nutrients That Can Boost Your Memory and End Mental

How the mind can be effected by the food? . What we eat is what we are. Food can change the mood of any person. For example, if someone ate a salad for breakfast will have better mode than someone who ate a burger for breakfast. Furthermore, food that contains sugar will have negative results on the mental, but the fruits and vegetables will absolutely benefit the mind. As Zwier explains, the food that contains Omega-3, and also that help the mind to focus and memorize things (2012). Some food gives the mind good energy types of food have some effects on people mental: amount of food, fats and how to avoid mental problems.

Having a “Brain Healthy Lifestyle” (Bend, 2014) is made up of several different categories that include “physical health, brain fitness, and vitality” (Bend, 2014) as well as “balanced nutrition, stress management, and mental stimulation” (Sharpbrains, 2014). Our physical health plays a major part in brain function. Exercising our bodies, eating well, and getting the proper amount of sleep has a huge impact on our physical health. “Our brain requires 25% of the blood that is pumped by your heart. The healthier your heart is, the healthier your brain will be” (Bend, 2014). Cognitive fitness is demonstrated by uses of vocabulary, thinking, perception, and attention. It is crucial to make it a normal everyday practice to challenge our brains through new activities. Taking part in a cooking class or learning to

The articles by Erikson et al., Gatz, Korol et al., and Draganski et al. explore the concept of increased physical activity and/or mental activity having effects on the cognitive function and development or deterioration of the brain as we age. Although I agree that physical exercise is critical in increasing cognitive function because of the health benefits it provides, as well as the increased blood flow and circulation throughout the body, I ultimately believe that a healthy brain is not achieved solely by physical exercise or mental exercise, but both. I think there is a link between physical and mental exercise, and that the combination of these two activities creates higher cognitive functioning of the mind as well as the body. The mind and body come together and meet to make an overall healthy individual.