Brain food that add to your brain power

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BY JESSICA SEGOVIA-YAP, MD
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Saturday, February 24, 2018
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SCHOOL is almost out and most students are busy preparing for their final exams. For those that need a lot of catching up to do, anything that could help is quite welcome.

Thus for this article, I will be discussing about BRAIN FOOD; food that could help boost focus and improve memory.

Since most of the materials I’ve encountered showcase food that are not readily available here, I will try to include those that are easy to acquire and possibly not that expensive.

Before we deal on the list, let me just remind you that every bite of food that you eat can either deplete or nourish your brain. Thus among those that you need to avoid, especially if you need to be alert and focused, are food rich in sugar and trans fats. These food types tend to leave you feeling mentally foggy, depresses your mood and makes you feel anxious. Thus they are considered the wrong food for the brain.

So what are the characteristics of a right food? This food group is packed with nutrients needed to create, protect and repair brain cells.

They also supply the neurotransmitters or the brain chemicals that control how well you learn and remember and regulate your moods.

They may even protect you against a variety of mental disorders and degenerative brain diseases such as Alzheimer’s in the years to come. From now on, let us call this food type as BRAIN FOOD.

So for the list:

At the top is FATTY FISH. I remember that as a kid, my parents usually make me eat fish so I would grow up smart. There really is truth to the matter because fish deservedly has a reputation for a top notch brain food.  It is one of the best sources of protein which is needed to form mood- boosting neurotransmitters like serotonin and dopamine. It is also packed with Vitamin B12, an essential vitamin for a healthy brain and nervous system.

But most importantly fish is a major dietary source of omega-3 essential fatty acids, considered as the most important group of nutrients for your brain since they are the key structural component of brain cell membranes and nerve cells.

Any type of fish has protein though not all is abundant in omega-3. So if you are after this nutrient, the best sources are the cold water, oily fish such as salmon, mackerel and sardines. And contrary to what is advertised, typical canned tuna contains but a fraction of the omega-3s as compared to the top sources.

EGGS. Eggs are also packed with protein, vitamin B12 and can be a significant source of omega-3 fatty acids. It is the #1 food source of choline, which we are often deficient of. Choline plays a central role in memory and learning. So if you feel like you are experiencing “senior moments,” most probably you are choline deficient.

And not to worry, there is no actual evidence that eggs contribute to heart disease in healthy individuals. In fact, eggs raise good cholesterol (HDL) while converting bad (LDL) cholesterol into a harmless form.

BERRIES. All fruits are considered nutritious, but berries are a class of their own. Though not readily available here, I need to include it because of the unquestionable benefit it offers as an antioxidant.

Berries of any kind are bursting with flavonoids, a group of antioxidants that protect brain cells from oxidative damage. Researches have shown that flavonoids can improve numerous cognitive skills including memory, learning and decision making as well as prevent age-related mental decline and protect against Alzheimer’s.

AVOCADO.  Brain experts consider this creamy, nutrient-dense fruit as the world’s most perfect food. Avocados are 75 percent mostly monounsaturated fats, the same healthy kind found in olive oil. These fats support the production of acetylcholine, the memory and learning chemical. It is also an excellent source of vitamins like C, E, K and B complex, which the brain needs. It is high in tyrosine – an amino acid brain chemical that keeps you motivated and focused.

I have just given you four but I will add more in the next article. Meanwhile, start feasting on these and slay those exams or presentations.

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Jessica P. Segovia-Yap, M.D., FPAFP is a Diplomate and Fellow of the Philippine Academy of Family Physicians. She is a practicing Family Medicine Specialist and holds clinic at the Medical Arts Building of Iloilo Mission Hospital. For comments, questions and suggestions, you may email at drjec.is.in@ gmail.com./PN
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