FOOD FOR THE BRAIN SERIES - PART 3a

Brain Booster Serie

Water, proteins, carbohydrates, fats vitamins and minerals are the brain food for peak thinking performance. Each of them has their own role in feeding the brain, each can be associated with a particular food source in which it is most easily found.

The question is how to identify good brain foods and improve our diet with these essential brain boosting ideas?

What do we mean by good quality food?

Nutritionist encourage us to go for the "nutrient dense" rather than "empty calories".

Empty calories food are particularly highly processed foods like pastries, biscuits, sweets and chocolates, sugary breakfast cereals, preserved meats ad high-fat salty snacks. Most of the time these food consumption will make us meet - or even EXCEED!!! - our daily calorie requirements and they DO NOT contain the necessary vitamins and minerals needed to encourage mental and physical health.

On the other hand, good quality whole foods are the freshest fruits and vegetables, crisp salads, fresh fish and naturally reared poultry and meat, whole grains, nuts, seeds and pulses.

Most of us mistakenly understand that such food only contain carbohydrates, protein and fat. To lose weight most of us leave out carbohydrate, where in our diet we leave out rice and we only eat fruits and vegetables which we think only contain vitamins and minerals. This is totally wrong, a misconception that have been practised by most of the women who want to slim down.

The truth is, all foods contain some protein, fat and carbohydrates, plus an assortment of vitamins and minerals. For an example, although chicken, fish and beef are predominantly protein foods, they still contain small amounts of carbohydrates, and although brown rice supplies a lot of carbohydrates, it still contain some protein, vitamins and minerals. Vegetables and fruits supply lots of vitamins and minerals in a primarily carbohydrates base

FOOD FOR THE BRAIN SERIES - PART 3

TIPS

Some tips on maintaining an even supply of glucose flowing to the brain

* Always eat breakfast - porridge oats or wholemeal toast with a poached egg is better tha a sugary cereal

* Eat small frequent meals, which contain protein plus slow-releasing carbohydrates; protein counteracts the effects of carbohydrates

* Avoid sugar and sweet- stevia rebaudiana can be used as a substitute to sugar extracted from sugarcane

* Avoid fast releasing carbohydrates such as processed breakfast cereals, cake made with white flour and white rice (go for wholegrain)

* Avoid caffeine in coffee, tea and cola drinks (SAY "NO" TO TEH TARIK)

* Avoid alcohol

* Avoid, or at least reduce cigarettes (SAY "NO" TO CIGARETTES)

* Reduce stress (unnecessary stress should also be avoided)

* Eat complex carbohydrates found in wholegrain bread, brown rice and vegetables

* Exercise regularly (find TIME for it)

They are super duper yummy..but..please say NO.. you can have them once a while..have a taste of it not the whole bunch of them at one time.

FOOD FOR THE BRAIN SERIES - PART 2

KEY NUTRIENTS

These nutrients are vital in building brain power and maintaining good physical and mental health.

Water

It makes up 83% of blood. It's role as transport system deliver nutrients to our brain and carry away waste products. We need a good supply of clean water for concentration and alertness

Proteins

They provide the structural building materials for most of our bodies' tissues, nerves and internal organs (including our heart and brain). They are also used to manufacture neurotransmitters as well as to build and maintain the nerve network. Proteins are essential for improving mental functions and lifting spirits.

Carbohydrates

Most people when they are on an extreme regime to lose weight often neglected and cut off carbohydrates in their diet. Carbohydrates are extremely important. They are found in grains, fruits and vegetables and being break down into a sugar called glucose through digestion. If the level of glucose fluctuate too much it may cause mental confusion, dizziness, convulsions and loss of consciousness.

Fats

Three types of fat are found in food - saturated, monounsaturated and polyunsaturated fats. "Essential fatty acids" is the term that refers to 2 specific polyunsaturated fats; 1) omega-6; and 2) omega-3. These special fats can increase brain size and brain cell numbers, improve vision and aid learning. They are found in salmon, mackerel, sardines, nuts and seeds.

Vitamins and minerals

These two are components of food that is vital for the growth and function of the brain and body. A diverse diet helps provide all these key nutrients. Below are the vitamins and minerals' functions to the brain:

B complex (essentially important to the brain) - producing energy

Vitamins A, C, E (powerful antioxidants) - promoting and preserving memory in the elderly

Minerals - preserving the vigour of the brain

Magnesium & manganese - brain energy

Sodium, potassium & calcium - important in nerve cell communication, facilitating the transmission of messages.

FOOD FOR THE BRAIN SERIES - PART 1

AN INTRODUCTION

I bought a book by Lorraine Perretta on my last week visit to my favourite bookshop. "Brain Food", the title attracted my attention, after flipping through some pages of the book, the content plus some recipes included in the book, I bought the book to learn more and absorb the juicy information provided in the book.

Let me share what's written in the book, part by part with you.

As we know, our brain is the most important part of our body. And of course, it is the body's most complex organ. Our brain, not only is it the organ of thought, speech and emotion, it is so important for us to really look after the well being of our brain since it is controlling everything that make our body functions.

"Healthy Mind comes from a Healthy Body". This tag is mostly uttered by us, BUT, do we really look after our mind?..in specific term..do we really look after our BRAIN. In what way, should we look after our brain? Is it really been feed up and nurtured with good things?..Physically, what kind of food is good for the brain?

Our brain has an extensive blood supply. Costant flow of blood carrying important neuro-nutrients, such as ammino acids, vitamins and minerals, together with oxygens and glucose provide energy for the brain. Any interruption in the blood flow can impair brain function. Good circulation and strong, healthy blood vessels are extremely important for keeping the brain well fed. The essential nutrients and some mood elevating substances enter our brain through the kind of food that we take, yet, at the same time other chemicals with less beneficial effects like alcohol and nicotine are also being absorbed each time we consume them. Thus, it is on our own choice to decide, on the kind of food we want to take to have a healthy brain.