Brain Food Guide
DMAE
Normally found in small amounts in our brains, DMAE (dimetheyaminoethanol) has been shown to remarkably enhance learning ability, mental alertness and clarity of thinking. Research has also shown significant improvements in behaviour and attention span. Irritability decreased and scholastic ability improved in some cases.
As such, DMAE has been recommended to those with behavioural and hyperactivity problems such as Attention Deficit Disorder (ADD). Occurring naturally in fish (especially in sardines), DMAE also can be bought in tablet or capsule form in major pharmacies.
Omega-3 fatty acids
Brain health depends not only on how much (or how little) fat you consume but also on the kind of fat it is. Intellectual performance requires the specific type of fat found most commonly in fish, known as Omega-3. These fatty acids are known to be crucial constituents of the outer membrane of brain cells.
Folic acid
Folic acid helps keep the memory sharp. A B vitamin, it is found in leafy green vegetables, citrus fruits and dried beans, say Tufts University researchers. Early consumption of folic acid also seems to help prevent Alzheimer and Parkinson's diseases later in life.
Vitamins
David Benton, a psychologist at Britain's University of Wales Swansea, nots that taking a multivitamin/mineral pill daily raises non-verbal IQ test scores in kids with nutrient-deficient diets. Vitamins can't give a normal kid the brain of a genius, but supplements can correct marginal deficiencies that result from a poor diet, he says.
B is for Brain
Inadequate intake of any B vitamin, including B1, B2, B6 and B12, and folic acid, starves the brain of energy and leads to confusion, irritability and impaired concentration. Memory, reflexes and mental clarity also are affected. To boost Bs, consume several servings of B-rich foods like non-fat milk and yoghurt, wheat germ, bananas, seafood, whole grains and green peas everyday.
Iron
This is the mineral most commonly found lacking in children. Iron is needed for building red blood cells. Deficiency also impacts cognitive skills. Iron carries oxygen to the tissues (including the brain), and when iron levels drop, tussyes are starved of oxygen. Fatigue, memory loss, poor concentration, lack of motivation and shortened attention span are among the consequences.
Iron-rich foods include lean red meat, beans and peas, dark gree leafy vegetables and dried apricots. To encourage iron absorption, complement the meal with a vitamin C-rich component like orange juice.
Zinc
Zinc is essential for all growth processes, including those of the brain, and it is important to include good sources on a regular basis. Increase your child's intake of meat, fish, eggs, cheese, nuts and seeds if he or she is listless or depressed. If your child has trouble concentrating or recalling words, he or she may have a marginal deficiency of minerals, says Mary J Kretsch of the US Department of Agriculture's Western Human Nutrition Research Center in Davis, California.
Choline
Alertness, memory and stress resistance can be increased with a fat-like B vitamin found in eggs called choline. Studies have shown that enhances memory and minimises fatigue.
Selenium
This mineral, which is needed in only the tiniest amounts, is said to balance moods. The best food sources are Brazil nuts, as well as whole grains, fish, shellfish, meat, rice and seaweed.
Gingko biloba
It is the oldest species of tree native to China. Extracts from its leaves have been used medicinally for centuries. Studies have shown that gingko works by increasing blood flow throughout the body and brain.
Other 'vitamins'
Aside from a well-balanced diet, make sure your child gets lots of exercise. Studies have shown that the cognitive functions in active children are heightened, compared to those who are sedentary.
Brain Basics
The brain is a hungry tissue. Though it makes up only two per cent of total body weight, it uses up to 30 per cent of the day's calories. It's also fussy and demands that all its energy comes from high-quality carbohydrates.
Eating breakfast is the best way to refuel and prevent a mental fog later in the day. The morning meal stimulates the metabolism, improving performance and concentration at school. Dieticians and nutritionists suggest cereal and milk as an excellent way to start the day.
Six mini-meals and snacks, evenly distributed throughout the day, are a viable alternative to the three big meals that are the norm. Big meals or those high in fat divert the blood supply to the digestive tract and away from the brain, causing sluggishness and fatigue.
Additionally, children shuld be encouraged to drink plenty of fluids - water, in particular - to prevent dehydration. Drinks high in caffeine such as Coke or 'energy drinks' are linked to tooth decay, irritable behaviour and impaired bone development.
Extracted from Family:March 2005
Normally found in small amounts in our brains, DMAE (dimetheyaminoethanol) has been shown to remarkably enhance learning ability, mental alertness and clarity of thinking. Research has also shown significant improvements in behaviour and attention span. Irritability decreased and scholastic ability improved in some cases.
As such, DMAE has been recommended to those with behavioural and hyperactivity problems such as Attention Deficit Disorder (ADD). Occurring naturally in fish (especially in sardines), DMAE also can be bought in tablet or capsule form in major pharmacies.
Omega-3 fatty acids
Brain health depends not only on how much (or how little) fat you consume but also on the kind of fat it is. Intellectual performance requires the specific type of fat found most commonly in fish, known as Omega-3. These fatty acids are known to be crucial constituents of the outer membrane of brain cells.
Folic acid
Folic acid helps keep the memory sharp. A B vitamin, it is found in leafy green vegetables, citrus fruits and dried beans, say Tufts University researchers. Early consumption of folic acid also seems to help prevent Alzheimer and Parkinson's diseases later in life.
Vitamins
David Benton, a psychologist at Britain's University of Wales Swansea, nots that taking a multivitamin/mineral pill daily raises non-verbal IQ test scores in kids with nutrient-deficient diets. Vitamins can't give a normal kid the brain of a genius, but supplements can correct marginal deficiencies that result from a poor diet, he says.
B is for Brain
Inadequate intake of any B vitamin, including B1, B2, B6 and B12, and folic acid, starves the brain of energy and leads to confusion, irritability and impaired concentration. Memory, reflexes and mental clarity also are affected. To boost Bs, consume several servings of B-rich foods like non-fat milk and yoghurt, wheat germ, bananas, seafood, whole grains and green peas everyday.
Iron
This is the mineral most commonly found lacking in children. Iron is needed for building red blood cells. Deficiency also impacts cognitive skills. Iron carries oxygen to the tissues (including the brain), and when iron levels drop, tussyes are starved of oxygen. Fatigue, memory loss, poor concentration, lack of motivation and shortened attention span are among the consequences.
Iron-rich foods include lean red meat, beans and peas, dark gree leafy vegetables and dried apricots. To encourage iron absorption, complement the meal with a vitamin C-rich component like orange juice.
Zinc
Zinc is essential for all growth processes, including those of the brain, and it is important to include good sources on a regular basis. Increase your child's intake of meat, fish, eggs, cheese, nuts and seeds if he or she is listless or depressed. If your child has trouble concentrating or recalling words, he or she may have a marginal deficiency of minerals, says Mary J Kretsch of the US Department of Agriculture's Western Human Nutrition Research Center in Davis, California.
Choline
Alertness, memory and stress resistance can be increased with a fat-like B vitamin found in eggs called choline. Studies have shown that enhances memory and minimises fatigue.
Selenium
This mineral, which is needed in only the tiniest amounts, is said to balance moods. The best food sources are Brazil nuts, as well as whole grains, fish, shellfish, meat, rice and seaweed.
Gingko biloba
It is the oldest species of tree native to China. Extracts from its leaves have been used medicinally for centuries. Studies have shown that gingko works by increasing blood flow throughout the body and brain.
Other 'vitamins'
Aside from a well-balanced diet, make sure your child gets lots of exercise. Studies have shown that the cognitive functions in active children are heightened, compared to those who are sedentary.
Brain Basics
The brain is a hungry tissue. Though it makes up only two per cent of total body weight, it uses up to 30 per cent of the day's calories. It's also fussy and demands that all its energy comes from high-quality carbohydrates.
Eating breakfast is the best way to refuel and prevent a mental fog later in the day. The morning meal stimulates the metabolism, improving performance and concentration at school. Dieticians and nutritionists suggest cereal and milk as an excellent way to start the day.
Six mini-meals and snacks, evenly distributed throughout the day, are a viable alternative to the three big meals that are the norm. Big meals or those high in fat divert the blood supply to the digestive tract and away from the brain, causing sluggishness and fatigue.
Additionally, children shuld be encouraged to drink plenty of fluids - water, in particular - to prevent dehydration. Drinks high in caffeine such as Coke or 'energy drinks' are linked to tooth decay, irritable behaviour and impaired bone development.
Extracted from Family:March 2005
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