‘Ashes to ashes, Dust to dust.
Oil those brains, Before they rust.’
Boost your brain power
If what you eat has a remarkable influence on your heart, liver, kidneys and other body organs, it has an appreciable effect in your brain too. In fact, the human brain is enormously responsive to what you put in your mouth. As you age, food can either enhance your mental efficiency or slow them.
But how can food manipulate brain power? Our brain consists of neurotransmitters, which are chemical messengers responsible for the transfer of information, memory and moods. If your telephone line is not working, you cannot communicate. Similarly, if there is a problem with functioning of the neurotransmitters, information cannot be transferred or retained. Apart from adequate protein in your daily diet, there are key vitamins and minerals that supply the raw material for the making of no-fun words like dopamine, norepinephrine, acetycholine, serotonin - all of which are neurotransmitters with varied functions.
To have a good memory, our brain must produce these neurotransmitters. For instance, acetycholine is necessary for short term memory. Depletion of serotonin and norepinephrine leads to depression and it can hve a profound effect on memory. It is interesting to note that although a deficiency of causes memory problems and neurological disturbances, none of this chemicals when administered to healthy patients actually help boost memory.
Vitamins are vital
Vitamin C
The levels of vitamins C are fifteen times higher in the brain than other parts of the body. This powerful antioxidant reduces the risk of plaque in the arteries (arteriosclerosis), which reduce the blood flow in the brain and impair memory. This vitamin is vital for the production of acetycholine, the most important neurotransmitter in the brain, which is elemental in memory processing. Natural sources of vitamin C include amla, sprouts, citrus fruits, strawberries, broccoli, potatoes, guava, capsicum, cabbage and leafy greens.
Vitamin E
Vitamin E, in synergy with the mineral selenium, neutralizes free radicals that accelerate aging. This commonly known antioxidant also preserves memory by preventing deterioration of the brain and restoring brain functions. Natural sources of vitamin E include nuts, seeds, nut oils and wheatgerm.
Magnesium
This memory enhancing nutrient is also a potent free radical scavenger that helps increase the oxidative power of vitamin E. Magnesium can be found in apples, cerely, cherries, figs, papaya, peas, plums, potates, green leafy vegetables and walnuts.
Carotenoids
These are the most potent free radical scavengers. Carotenoida can be found in carrots, sprouts, sweet potatoes, spinach, serely, red pepprs, tomatoes and oranges.
Flavinoids
Flavanoids are yet another class of powerful antioxidants. They can be found in abundance in onions, cabbage, broccoli, cauliflower, turnips, most orange coloured fruits, capsicum and bean sprouts.
Vitamin B6
Helps in making neurotransmitters which boosts brain functioning. About 2mg per day is sufficient to keep your brain functioning in good condition. Vitamin B6, when taken along with B-complex supplements and vitamin C, proves beneficial in improving moods as well as in helping a person to think more clearly. It also protect brain from stress.
Vitamin B12
This vitamin is required in synthesis, which forms the protective sheath around the neurons. This enables the neurons to record and retrieve memory. Hence Vitamin B12 is considered to be brain food and a deficiency of this vitamin can be lead to irreversible memory loss. It can affect concentration, moods and causes disorientation, burning of the feet and problems in the nervous system.
Usually people above sixty years years of age cannot assimilate B12 from foods they eat, hence they have to take shots of B12. But people with good digestive systems rarely suffer from B12 deficiency as it is derived from the daily diet. Even a mild deficiency of B vitamins like thiamine, riboflavin and niacin have an impact on memory and thinking capabilities.
Natural sources of vitamin B12 are milk, chicken, eegs, fish etc. If you are a vegetarian who doesn’t consume dairy products like milk, cheese and curd are likely to develop a deficiency. Hence , you have to take vitamin B12 in supplement form.
Lecithin
Lecithin is yet another nutrient that keeps our nervous system healthy. It is required for the repair and maintenance of the structure and insulation of neurons.It protects brain from stress and is also effective liver cleanser. Natural sources of lecithin are egg yolks, nuts like almonds, sesame seeds, soyabeans, whole-wheat and wheatgerm.
Recommended by Dr. Anjali
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