FOOD FOR THOUGHT
All bright coloured fruits and vegetables are brain food.
All bright coloured fruits and
vegetables are brain food loaded with vitamins, minerals and phytochemicals that maintain and enhance brain health. Malnutrition early in life is associated with below-normal intelligence, and functional and cognitive defects.
Protein
Essential for production of brain tissue enzymes and neurotransmitters, Sources chicken and fish, pulses, dairy products and soy foods.
Carbohydrates
Regulate mood and behaviour, Complex carbs like whole grain wheat, cereals and potatoes keep sugar levels steady and brain energy high for long.
Fats
Omega-3 fatty acids-salmon, sardines, trout, tuna, herring , mackerel-promote emotional balance and positive mood, Lack of it causes depression, poor memory and low IQ.
Vitamins and minerals
Vitamins A,C and E are antioxidants and promote and preserve memory.
Thiamin
vitamin B found in grain products, pork, legumes, nuts, seeds and organ meats. Involved in metabolism of glucose, brain’s source of energy.Alcohol interferes with thiamin metabolism.
Vitamin B-12
In foods of animal origin like milk meat and egg, Needed to maintain the outer coating-myelin results in nerve damage. Deficiency causes low blood iron, irreversible nerve damage and dementia.
Folic acid
B vitamin found inliver,yeast, asparagus, fried beans and peas, wheat, broccoli and some nuts.Even modest deficiency in a pregnant woman increases risk of neural tube defects in foetus.
Niacin
In enriched grains, meat, fish, wheat bran, asparagus and peanuts. Deficiency causes irritability, headache, loss of memory, insomnia and emotional instability.
Vitamin E
Aplenty in plant oils, green leafy vegetables and fortified breakfast cereals,. Nerve damage from deficiency could be irreversible.
Magnesium
Greens, whole grains, nuts, seeds and bananas, and manganese-whole grains, nuts and some fruits and vegetables-are essential for brain energy, sodium, potassium and calcium are vital for the thinking process; facilitate transmission of messages.
Water
Dehydration can raise stress hormones which can damage the brain over time. Essential for concentration and mental alertness.