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Scientists think that some nutrients may prevent "hardening of the arteries," (atherosclerosis) - a major cause of loss of mental ability - by preventing the inflammation of blood vessels that leads to plaque formation (clogging).1 Sadly, today's obesity epidemic means that people are facing conditions like atherosclerosis at younger ages, even in childhood. Two of the nutrients showing the most promise in ARS research are folate and B12. Fortunately, many healthy, whole-grain foods have or are fortified with these vitamins. Taking megadoses of supplements is NOT recommended. Antioxidants are nutrients that also can protect the brain. Antioxidants help protect cells from the damage caused by "free radicals" - breakdown products from foods, tobacco smoke, radiation, and other exposures that damage cells.2 Some examples are Vitamins A, C, and E, and the nutrients lutein, lycopene, and selenium. Berries, especially blueberries, strawberries, and cranberries have received a lot of attention lately for their exceptionally high concentration of these antioxidants.3 Some minerals also seem to affect brain function. Iron deficiency has been shown to affect the ability to focus and concentrate in both children and adults, and low zinc levels are related to a decrease in verbal memory - the ability to recall words.4 How can you employ these tools to maintain brain power? By eating a healthy, well-balanced diet! Sufficient quantities of all these nutrients are available through healthy eating (see box). Isn't it nice to know that ALL of our healthy living habits are good for our brains as well as our bodies?
N U T R I E N T S O U R C E S
Sources:
http://www.girlshealth.gov/nutrition/eating_essentials.htm, http://www.aoa.org/documents/LuteinZeax_public.pdf, http://www.cancerproject.org/protective_foods/lycopene.php, http://www.nlm.nih.gov/medlineplus/ency/article/002414.htm#Food%20Sources.
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| Sponsored by the Army National Guard, and the Office of the Chief, Army Reserve. Copyright 2008 |
There's lots of research going on these days into foods and nutrients that may boost our brainpower, slow the aging of the brain, and stave off dementia. A lot of it is being done at the U.S. Department of Agriculture's Agricultural Research Service (ARS). Keeping our brains healthy is based on a lot of different preventive and health-promoting activities, such as being involved in mentally challenging activities (learning new things, games like sudoku, etc.), maintaining our cardiovascular health through exercise and healthy eating, avoiding alcohol in excess, and taking safety measures that prevent brain injury. "Brain food" is an interesting element of this mix.