Some brain foods: walnuts, flaxseed , nuts, seeds and beans

 Some brain foods: walnuts, flaxseed ,  nuts, seeds and beans

Walnuts and Flax – Walnuts and flax are two great sources of omega-3 fatty acids.  The omega-3 fats help make-up your grey matter, the part of your brain responsible for cognitive function. They also aid vision – and help your brain to translate information from your eyes into a visual image.

 

According to the Linus Pauling Institute – you only need a small amount of omega-3 fatty acids each day -- men need 1.6 grams and women need 1.1 grams, according. Consuming a tablespoon of ground flax or flax oil provides you with 1.6 or 7.3 grams, respectively, while an ounce of English walnuts gives you 2.6 grams of omega-3s.

 

Nuts and seeds – Most nuts and seeds are good sources of vitamin E, says Dr. Steven Pratt.  He explains that higher levels of vitamin E correspond with less cognitive decline as you get older.  It is suggested that in addition to walnuts, you an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and un-hydrogenated nut butters such as peanut butter, almond butter, and tahini to your diet.  Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts.

 

Avocados – Avocados are almost as good as blueberries in promoting brain health, says Dr. Pratt. "I don't think the avocado gets its due," agrees Dr. Kulze.  Although the avocado is a fatty fruit, it's a monounsaturated fat, which contributes to healthy blood flow.  "And healthy blood flow means a healthy brain," adds Dr. Kulze.  Avocados also lower blood pressure, says Dr. Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so Dr. Kulze suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish.

Beans – Beans are "under-recognized" and "economical," says Dr. Kulze.  They stabilize glucose (blood sugar) levels.  The brain is dependent on glucose for fuel, Dr. Kulze explains, and since it can't store the glucose, it relies on a steady stream of energy, which beans can provide.  Any beans will do, says Dr. Kulze, but she is especially partial to lentils and black beans and recommends 1/2 cup every day.

 

Note :   Ann Kulze, MD, and author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss; Lifelong Vitality. 

Info source:

From: pHion Balance <newsletter@phionbalance.com>

Date: 13 August, 2013 19:36:13 

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