Welcome To Brain Health Love

Vitamin supplements have been with us for a long time now. When I was
growing up, my mom encouraged me to take a one-a-day vitamin that contained
Vitamin A, B1, B2, B3, C, D, calcium and iron. These vitamins were
recommended by the Food and Drug Administration in 1941 following the
discovery that fully one third of all American men that were called to
serve in the armed forces were suffering from health disabilities caused
by poor nutrition. In fact, at the time, President Franklin D. Roosevelt
created the National Conference for Defense which initiated the first ever
government sponsored recommended daily allowances for these six vitamins
and two minerals.

Since that time, The vitamin supplement industry has exploded into a
multi-billion dollar business. In 2017 retail sales of nutritional vitamins
was $36 billion which was more than double the $17 billion number in the
year 2000. In recent surveys fully 52% of all Americans stated that they
take a form of dietary supplement. So, given this fact, a very important
question arises relating to brain health, and that is; What are the best
supplements for the brain?

Omega 3 vitamins

Wild Salmon

Omega-3 has been shown by extensive clinical studies to be one of the best
nutrients for a healthy brain. Specifically, there are two main types of
omega-3 fatty acids that has been shown to be the best forms that benefit
brain health. These are eicosapentaenoic acid (EPA) and docosahexaenoic acid
(DHA) .Because your body cannot produce a supply of omega-3 by itself, then
it must be supplied by choosing to eat foods with a high concentration of
this important nutrient or adding omega-3 supplements to your meals.

Antioxidants

Fresh Blueberries

Antioxidants, that are crucial for overall health and cellular longevity,
are also very important for the brain. Due to the fact that the brain
needs an abundance of oxygen to perform the large amount of metabolic
activity that takes place there, then this makes the brain particularly
susceptible to free radical attack. Antioxidants are a primary defense
that the body needs to combat these destructive free radicals.
Some examples of antioxidants are: Vitamin A, C and E, Beta-carotene and
Lycopene .

B vitamins

Three of the best B vitamins that are crucial to brain health are
B6, B12, and B9. It has been shown in clinical research that, not
only are these B vitamins important for proper brain function, but
can actually help reduce the risk of memory loss and other forms of
cognitive decline. Foods that are rich in B vitamins are bananas,
oranges, papaya, cantaloupe, tuna, salmon, poultry, and dark leafy
greens. These foods are rich in vitamin B6. B9 (folate) can be found in
broccoli, greens, whole grains, eggs and sunflower seeds. Since
vitamin B12 is found solely in meat and fish products, then if you
are on a plant based diet, then nutritional yeast is a good source
for this essential vitamin.

In my opinion, choosing meals that contain these vitamin rich nutrients
goes a long way in providing a good strategy for brain health. And, by
taking B vitamin supplements with these meals will add to the value and
quality of your healthy diet.

Conclusion

There are many things that you can do to help keep your brain functioning
at optimum levels. In this article I have focused on nutrient supplements
that , coupled with healthy eating habits, will absolutely bring you
closer to the goal of achieving a productive and efficient brain.
Another very important strategy to help your brain is exercise. And,
the two most effective types of exercising are mental exercises which
include activities like playing chess, solving word puzzles, and number
strategy games like Sudoku, and physical exercise. Eating healthy foods,
finding and using high quality nutrient supplements and regular exercise
will all contribute to a long and happy life.

What exactly is coffee fruit? . And more importantly; Why is coffee fruit
good for the brain? First off let us make a distinction from coffee beans
and coffee fruit. Coffee fruit is a small round stone fruit produced by
the coffee plant. It is also known as coffee cherry or coffee berry.
It is the approximate size of a grape and grows in bunches on the coffee
plant. As it ripens, it turns into a deep red or reddish-purple or,
sometimes, yellow red color. The coffee bean is the seed of the coffee
fruit. When coffee beans are extracted from the fruit and roasted it
creates the coffee beans that are used in brewing coffee.

In the last few years, it has been shown that coffee fruit extract,
which is produced from freshly ripened coffee berries, is one of the best
supplements you can take for your brain.

What nutrients are contained in Coffee Fruit?

One of the main beneficial components of Coffee fruit extract is a
powerful antioxidant called chlorogenic acid. When this compound reaches
your brain, it activates the GABA-A receptors, which are the same
receptors that anti-anxiety drugs target. Powerful synthesized drugs
like Xanax and Valium are often prescribed to reduce stress and
depression in patients and the side-effects of these prescription
medicines can be quite harmful to the body and brain. It has also been
shown that benzodiazepines, like Xanax has the potential to be addictive.
Coffee fruit extract is a much safer and gentler way to ease stress and
anxiety.

Chlorogenic acid is also a strong anti-inflammatory which protects your 
cells from oxidative damage and stress in these same cells. Also, due
to the fact that this compound reaches your brain, its also
neuroprotective which has been shown to prevent drug-induced memory
loss. And this beneficial natural compound  also helps cells survive
free radical damage, not just in the brain, but throughout the body.

What are the best sources for Coffee fruit extract?

The best quality coffee fruit extracts are derived from the complete
whole coffee fruit. This extract is called whole coffee fruit extract
or WCFE. This is considered the standard by which most studies are
conducted. It is also recommended that you get an extract that is
multistep extracted that yields more antioxidants in the final product.
It is also important that you use a supplement that contains enough WCFE
to give you meaningful benefits. A good quantity will be between
100-200 mg in each supplemental unit. Two quality sources are
Dr. Formulated Memory and Focus from Garden of Life, Neuromaster
from Bulletproof 360, Inc.

Brain-derived neurotrophic factor (BDNF)

It has been shown in clinical studies that coffee fruit concentrate
stimulate the production of brain-derived neurotrophic factor (BDNF) in
the brain. This activity has powerful influences on the brain and the
central nervous system. It aids in the development and differentiation of
new neurons and promotes neuron survival. It also supports balancing
emotional moods and may even indicate a role in appetite suppression.
In the normal human aging process, BDNF production declines with age.
In fact lower levels of BDNF has been observed in Alzheimers disease
patients.

Other important nutrients in coffee fruit

Vitamin B2 (riboflavin)

Vitamin B2 or riboflavin is an important vitamin for the body to function
properly. It is one of eight B-vitamins which all help convert food
(carbohydrates) into fuel (glucose). This fuel is then used to produce energy.
They also help the body metabolize fats and protein. In regards to the brain,
one of the primary functions of vitamin B2 is helping the nervous system function
properly, also acts as an antioxidant that fights the damaging effects of
free radicals.

Magnesium

Every cell in the human body contains magnesium and needs it to operate properly.
One of the most important functions is to act as a cofactor, or helper molecule,
in the chemical reactions continuously performed by enzymes. Of these reactions,
one essential task is regulating neurotransmitters, which send messages
throughout your brain and nervous system. Because of this, lower levels of
magnesium has been shown in clinical studies to result in increased rates of
depression. This same study also indicated an increase in anxiety and stress
management.

Conclusion

Coffee has a long and complicated history in human affairs. For centuries
its primary value has been associated with the stimulating effects of one
its most important components, caffeine. In recent scientific studies it has
been shown that caffeine , in quantities of around 200 to 400 mg of daily
consumption , has had some positive effects on the brain. These studies
indicate that it can increase alertness and well-being and, more importantly,
may have a positive effect on improving mood and limiting depression. In fact,
in some studies , lifelong consumption of coffee has been associated with the
prevention of cognitive decline with even reduced risk of contracting Alzheimers
disease.

The discovery of the added health benefits of the whole coffee fruit extract has
added much more value to this quite remarkable plant. For the millions , and perhaps
billions, of coffee fans worldwide, these newly discovered benefits have added much
more value to this stimulating and exceedingly complex living organism.

Good nutrition has long been recognized as one of the key factors in maintaining your
bodys overall health and vitality.

It has been shown that 20% of the total blood flow in the body is used by the brain.
Therefore foods that are good for the brain are also good for the heart.

Research has identified four specific foods that are highly recommended for brain
health :

1. Green, leafy vegetables
2. Fatty fish
3. Berries
4. Walnuts

Green,leafy vegetables

Research has shown that nutrients good for brain health are vitamin K, folate,
lutein,and beta carotene. Foods that are rich in these nutrients are spinach,
broccoli, collards, and kale. It has also been shown that memory loss and cognitive
decline are also slowed down by a diet rich in plant based foods. This is because
many animal proteins contain fats that are harder to digest and add to heart and
circulation problems.

Fatty Fish

Omega-3 fatty acids has been shown by extensive research to benefit brain health.
Many fish varieties are a good source of this important nutrient. These include cod,
salmon, pollack and tuna. It is very important to select fish  from a healthy
supplier that you can trust to provide you with seafood that is free from heavy
metal contaminants like  mercury.

Research has shown that omega-3 fatty acids help keep blood levels of beta-amyloid
lower. High levels of this protein can form damaging clumps in the brain that  may
result in severe brain disorders including Alzheimers disease. If fish is not a food
that you like to eat , then consider adding a omega-3 supplement to your diet
instead. In future articles , I will recommend my choices for high quality vitamin
and nutrient supplement suppliers.

Another option is to choose plant -based food sources such as avacadoes, walnuts
and flaxseeds.

Berries

Clinical studies have shown that the flavonoids found in berries improve memory.
These are natural plant pigments that give berries their bright colors. Strawberries
and blueberries are two of the best berries to include in a brain healthy diet. It
has been shown that a compound found in blueberries, antocyanins, which is a
polyphenol, increases signaling in the brain regions associated with memory. Also,
another benefit is the improved vehicle by which the brain discharges glucose which
also may slow the decline of memory.

Inflammation in the brain is one of the main causes of brain aging and
neurodegenerative disease. Blueberries contain both anti-inflammatory and antioxidants
compounds. Antioxidants, supplied by regular consumption of blueberries, can also help
in better communication between brain cells. This is one of the fundamental
mechanisms the brain requires to create cognitive thinking and reasoning and also
to retain good memory.

Walnuts

Many nuts provide a very good source of healthy fats and proteins. Research from
a UCLA study that was made in 2015 has shown that walnuts improve cognitive test
scores in the perticipants of the study. It was also shown that improved memory was
indicated. One of the reasons for this is that walnuts contain high levels of alpha-
linolenic acid (ALA). This is a type of omega-3 fatty acid that has been linked to
cleaner and better flowing arteries and lowering blood pressure.

Conclusion

In my opinion , there are many foods that contribute to our overall health. Foods
that I have not mentioned in this article like beets, sweet potatoes, asparagus,
carrots, and mushrooms are also excellent sources of vitamins and nutrients beneficial
for a healthy mind and body. One of the most important health strategies in creating
a good nutritious diet is selecting the proper foods. In the area of brain health the
ones that I have listed here will provide you with a good starting point in your quest
for optimum brain function and longevity.

About Me

Ice Clear Spirit