Mind Your Diet - Brain Food for Optimal Mental Enhancement and Mind Metabolism

Mind Your Diet - Brain Food for Optimal Mental Enhancement and Mind Metabolism by Paul Crantz


As you know, the brain is the key organ. Our whole well being depends on the function and, specifically to this article, what we feed our brains. There are certain foods that are not only delicious, in my opinion, but provide maximum nutritional value for brain health.

Let's start with Choline. You've probably seen it advertised everywhere, but what is Choline and who needs it? Choline plays an integral role throughout the body and throughout life. It's an ingredient of the membranes surrounding cells. A chemical building block of every cell, it also transports a cholesterol carrier out of the liver and helps rid the blood of homocysteine, an amino acid that at high concentrations increases the risk of heart disease. Furthermore, choline is a precursor to molecules that relay signals between nerve cells, including those in the brain. Choline is available as a supplement, but the best sources are foods naturally rich in choline.

Eggs, especially the yolks, are among the richest sources of choline. A 12 oz. glass of skim milk provides as much choline as two eggs. If you're sensing a trend here, yes, the best-known choline-rich foods tend to be animal products, especially ones high in fat. Vegans however, should know that orange juice and whole grain cereals, breads and pasta contain good amounts of nutritionally available choline as well.

Carbohydrates may not always be great for the waistline, but they are crucial for brain fuel. Most of us , after exertion, have eaten a candy bar and felt better very quickly. That's because the brain is a sugar hog, a carbo-craver, utilizing 20 percent of the body's carbohydrate supply. Yet it's a smart hog, being selective about the type of sugars it craves and how it processes them. It prefers a nice steady supply. When the brain receives a steady supply of sugar for fuel, it chugs along smoothly at a steady pace. But when levels of sugar in the blood fluctuate, the brain doesn't get its steady fuel supply and behavior and learning become more erratic. A common cause of mood swings and loss of concentration.

Key point here, don't load up on "junk foods" and heavily processed foods. After all, carbs are converted to glucose sugars, which are absorbed quickly, triggering large amounts of insulin, needed to process the sugars into the cells. Foods with a high glycemic index stimulate the pancreas to secrete a lot of insulin, which causes the sugar to quickly empty from the blood into the cells. This can result in a "sugar high", resulting in mood swings. The best carbs are complex carbohydrates, or what grandmother termed "starches". Starches and fruit sugars (fructose) do not cause the roller-coaster mood swings that the junk sugars do. If nothing else, have a double shot of espresso.

Foods that are rich in complex carbs, or starches, are fruits, such as grapefruit, apples, cherries, oranges, and grapes, which have a low glycemic index. Fruits have a lower G.I. than fruit juices, because the fiber in the fruit slows the absorption of the fruit sugar. Cereals and grains such as oatmeal and bran have the lowest G.I. Other foods with a favorable G.I. are spaghetti and rice. Legumes, such as soybeans, kidney beans and lentils are a very good choice. Yogurt, preferably plain, milk and eggs are also excellent sources of complex carbs.

Exercise is very important for overall well being. And no, you don't have to endure a monster workout or a grinding exercise regimen. One of the best exercises that we can do to clear our heads is a fairly brisk 20 minute walk. I have more coming on nutrition, thank you for reading.




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