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Mind
Your Mind - Keep a Health Brain!
 Vitamin
B3 (niacin) and Vitamin B12
Some research has found that Vitamin B3 found in cereals, lean meat
and eggs, may have a role to play in reducing any decline in mental
agility.
Vitamin B12 is important for maximizing brain function through the
synthesis of neurotransmitters. Vitamin B12 deficiencies have been
associated with dementia and low does oral supplements may help
reduce the risk of dementia, especially in those at risk of B12
deficiency.
Foods rich in Vitamin B12 include red meat, such as beef or liver,
dairy foods, eggs, nutritional yeast, tempeh and other fermented
foods, some seaweed products and some modified breakfast cereals.
Blueberries
Blueberries may have a role to play in reducing the risk of dementia
through the action of chemicals in the berries that slow ageing in
brain tissue. Other berries and fruits, such as cranberries,
boysenberries, blackcurrants and some types of grapes may also be
beneficial.
Green Leafy Vegetables
Green, leafy vegetables may reduce the risk of dementia and promote
retention of mental agility. Research on this has focused on women,
but the researchers speculated that men might also benefit. Broccoli
and spinach were highlighted, but cauliflower and lettuce were also
included.
Legumes
Beans and other legumes (which include peanuts) are rich in vitamins
and minerals, folate, moega-3 fatty acids and antioxidants. They are
low in fat but high in fibre and protein - and they contain no
cholesterol.
Tomatoes
Tomatoes contain an antioxidant called lycopene, which reduces the
oxidation of LDL cholesterol ('bad' cholesterol), and could in turn
reduce the risk of clogged arteries and heart disease and strokes.
Unlike many foods which lose nutrients in the cooking process,
tomatoes, especially when cooked in oil, provide more lycopene in
their cooked form than when raw.
Folate
Folic acid (folate) is used in the production of energy, cell
division and the formation of red blood cells. It is essential for
brain function.
Food sources of folic acid include oranges, mandarins, bananas,
rockmelons, strawberries, avocados, sweet corn, broccoli, cabbage,
cauliflower, pumpkin, sweet potato, parsnips, whole grain cereals
and oats, peanuts, meat and soya.
Deficiency has been associated with dementia and a low dose
supplement for those at risk of being deficient may help reduce the
risk of dementia.
Vitamin Supplements
Studies vary on whether food sources of vitamins or vitamin
supplements may be more effective but scientists tend to be in
favour of natural foods over supplements. There may be other
chemicals which remain unidentified or whose beneficial effects are
still not fully understood.
Sometimes, however, it may not be possible for people to get the
full range of these foods, or for medical reasons they may not be
able to eat them. In such cases a health professional will give
advice about the best supplements to take.
Water
Water forms a large percentage of our bodies and of our brain. It is
therefore sensible to drink 6 - 8 glasses of water each day to
maintain recommended levels of hydration. Some alternatives to water
are fruit and vegetable juices, green and herbal teas, and liquid
custards.
Coffee and other drinks that contain caffeine, such as tea,
chocolate, cola drinks and alcohol, are diruetics. They remove water
form the body, which must be compensated for by additional intake of
other fluids that do not contain caffeine or alcohol.
Light Exposure
Although it is obviously not a food for the body, light is a "food
for the brain". Exposure to daylight has a positive effect on mood,
and between 10 and 90 minutes of natural light exposure to the eyes
each day can stimulate neurotransmitters, especially serotonin,
which will elevate the mood. This is an important component in a
healthy lifestyle, because it makes us feel better and helps us
undertake other activities that promote a healthy brain, mind and
body.
More Research is Needed
Research into the causes, risk reduction and treatment of dementia
is ongoing and more such studies are needed. Research shows that
there are factors in health and lifestyle that indicate greater risk
of developing dementia. However, as with other diseases, such as
heart disease, strategies such as physical exercise, mental exercise
and improved diet offer a reduction in risk but they do not
guarantee prevention of dementia for any one person.
Even though health and lifestyle activities cannot be shown to
prevent dementia, the general health benefits of these activities
are well established.
- Source: Alzheimer's Australia. This information provides a general
summary only of the subject matter covered. Any person with
dementia, their families or carers should seek professional advice
about the specific case. Alzheimer's Australia is not liable for any
error or omission in this information, even if negligent.
Part 2
Part 1
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