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The Supernutrient Spread
Some foods not only go
to your head, they keep
your head going. Here are
eight to carry you into
your 80s—and beyond.
-
Kidney beans: Fiber
lowers cholesterol and
fosters a steady energy
supply to the brain.
Folate lowers
artery-damaging
homocysteine and boosts
neurotransmitters to
improve alertness, memory
and mood. Iron aids
cognition by making
enzymes essential for
neurotransmitter function.
Thiamin (vitamin B1) aids
attention and memory by
boosting the
neurotransmitter
acetylcholine. Tryptophan
is a precursor to the
neurotransmitter
serotonin.
-
Whole Wheat Bread:
Fiber. Thiamin (B1).
Ferulic acid is an
antioxidant that prevents
cognitive decline. Glucose
furnishes energy and
neurotransmitter
components. Iron
contributes to enzymes
essential for
neurotransmitter function.
Riboflavin (B2)
contributes to
acetylcholine. Vitamin E
is a brain antioxidant.
-
Apples: Pectin
fiber. Epigallocatechin is
an antioxidant that may
prevent cancer. Quercetin
is an antioxidant that
preserves brain function,
prevents Alzheimer's
disease and boosts oxygen
supply by aiding lung
function.
-
Oranges: Folate.
Thiamine (B1). Carotenoid
antioxidants preserve
nerve-cell membranes and
prevent vision
degeneration. Hesperidin
flavonoid preserves
blood-vessel function,
reduces cholesterol and
acts as an
anti-inflammatory. Vitamin
C is a brain antioxidant
and aids neurotransmitter
production.
-
Red Grapes:
Anthocyanin antioxidants
preserve nerve cells and
prevent cancer.
Resveratrol antioxidant
protects the heart and
especially the brain.
-
Milk: Calcium
influences
neurotransmitter release.
Carnitine prevents aging
by boosting mitochondria.
Choline is a precursor to
acetylcholine. Cobalamin
(B12) also contributes to
acetylcholine and to
nerve-cell insulation.
Niacin (B3) supports
nervous system function.
-
Fish: Choline.
Cobalamin (B12). Niacin
(B3). Omega-3 fatty acids
protect the heart, lower
cholesterol, preserve
nerve-cell function,
relieve depression and
fight inflammation.
Pyridoxine (B6)
contributes to
acetylcholine.
-
Red Pepper: Pectin
fiber. Pyridoxine (B6).
Vitamin C. Beta-carotene
antioxidants preserve
brain function. Beta-cryptoxanthin
antioxidants protect
against vascular disease.
Hesperidin and rutin
flavonoids preserve blood
vessels, reduce
cholesterol, and act as
anti-inflammatories.
Luteolin antioxidants help
prevent heart disease and
stroke.
Article courtesy:
www.psychologytoday.com
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