If summer’s heat seems to be melting your mind, you’re not alone. High temps can take their toll on our ability to concentrate.
Can what we eat help protect our minds and boost cognitive function? While the majority of nutrition studies have focused on our hearts, bones and waistlines; a thoughtful bunch of scientists is amassing research on how what we put into our bodies affects the health of our brains. Just in time for back-to-school lists and readjusting to work after summer vacations, here’s some food for thought -- literally.
- Fish is called "brain food" for a reason.Fatty fish such as salmon, tuna and sardines are rich in the omega-3 fatty acids called DHA, which is important for the health of our nervous system with research linking low levels of DHA to memory loss. So, don't forget to enjoy at least two servings of fish per week, as recommended by the USDA's MyPlate nutrition recommendations.
- Don't forget folate. This B-vitamin is found in orange juice, green vegetables, cantaloupe and whole-grain foods. It's shown to improve alertness, and research from Tufts University in Boston shows high blood folate levels help keep homocysteine levels in check. That's good because high homocysteine levels are associated with increased risk of dementia and Alzheimer's disease. Grabbing orange juice and a bowl of cereal may be a "no-brainer" breakfast, but it's really good for your brain.
- Brain cells crave choline. Found in egg yolks, peanuts, soybeans and flaxseeds, the nutrient choline helps support the brain's messenger service, called neurotransmitters. It's also linked to new memory cell production. But according to registered dietitian Janice Bissex, author of "No Whine With Dinner," fewer than 10 percent of folks meet the recommended intake: "For instance, egg white omelets may be popular, but you're not getting any choline because it's found in the yolk." Bissex says one egg, which contains 125 milligrams of choline, can help close the gap.
- Up your antioxidants. Advocates of foods from pomegranates to prunes boast about high levels of disease-fighting antioxidants. According to researchers at Tufts University, they help fight off oxidative stress on our brains so they help protect cognitive function. Throw some blueberries in yogurt and eat a spinach salad at lunch for body and mind. Pecans and other nuts are antioxidant-rich, too. Add some Georgia pecans to summer salads.
- Feed your mind. Simple summer suppers of steak and salad are a good idea. The minerals iron and zinc have been shown to improve memory and concentration. Lean beef cuts such as flank or sirloin steaks are one of the best absorbed sources of these nutrients. Dark leafy greens in summer salads or cooked collard greens are a great source of vitamin K, which helps keep our blood pumping from head to toe -- improving brain power, too.
Eating a light lunch such as a turkey sandwich? The amino acid tryptophan found in turkey helps boost brain power by making serotonin in the brain, which helps us sleep better. A good night’s sleep recharges tired brain cells.
- Pay attention with tea. Cool down and calm down with iced tea. Refreshing research on drinking tea focuses on its effect to improve concentration. John Foxe, professor of neuroscience, biology and psychology at City College of the City University of New York, found that theanine, an amino acid present in the tea plant, increases alpha brainwave activity, which induces a calmer, yet more alert, state of mind.
- Drink to help you think. Dehydration can make you feel listless and contribute to concentration problems. The Institute of Medicine's recommendations call for women to drink 11 cups and men 15 cups per day. Whether you choose a cold slice of watermelon or juicy Georgia peach, you're rehydrating because the water in fresh fruit and vegetables counts toward daily fluid intakes.
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