User:Hayley.mahoney/Nutrition and cognition

user sandbox - In a study done by a group of researchers in 2012, vitamin levels were measured in the subjects' blood and compared to the results from memory tests that they were given. The study showed that people with higher vitamin levels, mainly Vitamin B, had higher scores on their memory tests. The study was conducted at the Oregon Health & Science University and although it may still need official confirmation, there is sufficient evidence to support the fact that improving your diet can significantly increase the sharpness of your brain.

Choline
Choline is an essential nutrient and its primary function within the human body is the synthesis of cellular membranes, although it serves other functions as well. It is a precursor molecule to the neurotransmitter Acetylcholine which serves a wide range of functions including motor control and memory. Choline itself has also been shown to have additional health benefits in relation to memory and choline deficiencies may be related to some liver and neurological disorders. Because of its role in cellular synthesis, choline is an important nutrient during the prenatal and early postnatal development of offspring as it contributes heavily to the development of the brain. Despite the wide range of foods that choline is found in, studies have shown that the mean choline intake of men, women and children are below the Adequate Intake levels. Women, especially pregnant or lactating women, older people, and infants, are especially at risk for choline deficiency. Eggs are a very good source of choline. While the whites of the eggs provide the protein, the yolks are packed full of choline.

Lutien and Zeaxanthin
Lutien and Zeaxanthin are cartenoids that contain very strong antioxidants. Most of the research thus far has focused on the effect that these cartenoids have on vision and increased processing speeds of the eye. In recent years, scientists have shifted their focus to their contribution to brain development and cognition due to newly found bio-accumulation of lutien and zeaxanthin on the brain. These nutrients can be found mostly in dark, leafy greens. Some other foods include eggs, broccoli, zucchini, corn, and brussel sprouts. These foods should be raw or steamed in order to get the most nutrients out of them.

Omega 3 fatty acids
Omega 3 fatty acids are essential for brain development and support cognition. These acids affect how the cell receptors react inside of the cell membranes. The human body is not able to make, or synthesize, omega 3 or DHA acids on its own. This means that the only source we have for these vital fatty acids comes directly form the food that we eat. Many studies have shown that people who consume larger amounts of fish in their diet are less likely to suffer from depression. Fish, especially salmon, have large amounts of omega 3 fatty acids and docosahexaonic acid (DHA). In the last 100 years, the western civilizations have shown a significant decrease in DHA and omega 3 intake, and increase in saturated and trans fats. Comparatively, locations like the United States and Germany have dramatically more cases of major depression than locations like Japan, where their main food source comes from their fishing industry.

Super foods for healthy brain development in children
There are many foods that support healthy brain development. Many experts recommend fitting some of the following foods into your everyday diet:

Salmon
Salmon is very high in omega 3 acids and DHA. There are other lean "white" fish meats, like albacore white tuna, that are a good source of protein but because they are more lean they are not high in fats. Salmon salad sandwiches, instead of tuna salad, will provide both protein and omega 3 fatty acids.

Flax Seeds
Aside from many other nutrients contained in flax seeds, just one tablespoon of flax seeds contains 1,597 mg of omega 3 fatty acids.

Blueberries and Strawberries
Many dark, rich colored berries are shown to improve memory.

Peanut Butter/Nuts/Seeds
Peanut butter is a very good source of vitamin E which is an antioxidant. It also contains thiamin that helps support the brain and nervous systems. Nuts are also a very good source of protein for providing energy and increased concentration.

Whole Grains and Lean Beef
Whole grains provide a lot of glucose and fiber. The fiber from the grains helps to regulate the release of glucose into the body. Glucose sugars are used by your body for energy. Higher levels of energy are shown to improve concentration levels of the brain. Lean beef is an excellent source of iron which is also shown to provide energy levels and increase concentration.

Colorful Veggies
These types of foods are rich with antioxidants needed to cleanse the blood stream and help to keep brain cells strong.

Milk/Yogurt/Dairy
Dairy foods provide the body with Vitamins B and D. Vitamin B is essential for brain tissue growth and also provides the body with enzymes.

Greens
Leafy greens such as collard greens, spinach, cabbage, romaine lettuce, and kale are a good source of folate and very rich in vitamins.

Vitamin A deficiency and impaired memory
Vitamin A is an essential nutrient for mammals which takes form in either retinol or the provitamin beta-Carotene. It helps regulation of cell division, cell function, genetic regulation, helps enhance the immune system, and is required for brain function, chemical balance, growth and development of the central nervous system and vision.