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Written by Jennette Turner
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Hello Everyone
I sometimes think of March as the dog days of winter. Kind of that state of in-between -- a little sluggish. Well, snap out of it! I've got some tips for foods that will help you do just that. Read about optimal brain function, the righteousness of the oft-maligned egg and menu ideas that will have you wanting to dress like a leprechaun. Enjoy!
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| Nourishing the Brain |
Good News!
The brain is not as static as was once thought. It's busy making new synapses and functional nerve cells all the time. When we nourish and take care of our brains, we help prevent memory loss and actually improve brain function-even into old age.
Protective Nutrients: omega-3s and vitamin D
We're back to those spectacular omega-3 fatty acids. In last month's newsletter I wrote about these nutrients with respect to heart health; this month I'll show how they support a healthy brain. These important fats -- omega-3s -- help brain cells function properly by maintaining their cell membranes and making receptors for neurotransmitters (the chemical messengers used for communication). So eat your fatty fish and seafood: salmon, sardines, herring, oysters. You can also find omega-3s in smaller amounts in grass-fed red meats, walnuts, pumpkin seeds, hemp seeds and flax seed oil.
Ever notice how much better you feel when you get outdoors in the sunshine? This is partly because our bodies make vitamin D when we are exposed to the sun, and vitamin D helps to elevate mood. Vitamin D also helps to protect against inflammatory compounds that disrupt cellular communication in the brain and short-circuits memory. Vitamin D is found in animal fat, such as fatty fish, pork, and especially butter and other dairy fat. Synthetic D (which is added to skim and low-fat dairy products after the natural D is removed along with the fat) does not have this protective effect.
One more brain booster
The neurotransmitter acetylcholine is needed for memory. It is used in the storage of new memories and the retrieval of older ones. Acetylcholine is made from acetyl L-carnitine, an amino acid found in meat, and choline, one of the B vitamins, which is found in the highest concentration in egg yolks, and also in smaller amounts in pork, cod, beef, chicken and salmon. Adequate acetylcholine helps to maintain nerve growth in the brain and slow degeneration, even in the case of Alzheimer's disease.
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I'd love to hear from you.
Jennette
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