Looking for Brain Healthy Foods? New Research Has Found Them!

Looking for Briain Healthy Foods? New research has identified several key nutrients essential for preserving brain health as we age. These nutrients include amino acids, monounsaturated fatty acids, ω-3 polyunsaturated fatty acids, ω-6 polyunsaturated fatty acids, lignoceric acid, lutein and zeaxanthin, vitamin E, and choline. Let’s take a look at what these nutrients do in the body and what foods you can find them in:

Amino Acids

Amino acids are the building blocks of proteins, essential for numerous bodily functions. They are crucial for protein synthesis, enzyme production, and the formation of neurotransmitters, hormones, and immune molecules. Amino acids support muscle growth and repair, energy production, and nutrient transport. They play a significant role in maintaining healthy skin, hair, and nails, as well as in metabolic processes and overall cellular function.

As we age, our protein requirements increase in order to combat age-related muscle wasting, or sarcopenia. Healthy adults are recommended to eat about .8g per kilogram of bodyweight per day. For a 160lb person, that’s about 58g of protein per day. People aged 60 and older may need as much as 1.2g to 1.5g per kilogram of body weight per day to stave off muscle loss. Thats around 86g to 108g of protein per day for someone weighing 160lbs.

Foods High in Amino Acids

1. Meat (Beef, chicken, pork, lamb)
2. Fish and Seafood (Salmon, tuna, shrimp)
3. Eggs
4. Dairy Products (Milk, cheese, yogurt)
5. Legumes (Beans, lentils, chickpeas)
6. Nuts and Seeds (Almonds, peanuts, chia seeds, sunflower seeds)

Monounsaturated Fatty Acids (MUFAs)

Functions:

1. Heart Health: MUFAs can help reduce bad LDL cholesterol levels, potentially lowering the risk of heart disease and stroke.
2. Inflammation: They have anti-inflammatory properties, which can benefit conditions like arthritis.
3. Blood Sugar Control: MUFAs can improve insulin sensitivity, aiding in blood sugar control.

Found in these foods:

1. Olive Oil
2. Avocados
3. Nuts (e.g., almonds, cashews)
4. Peanut Butter
5. Canola Oil

ω-3 Polyunsaturated Fatty Acids (Omega-3)

Functions:

1. Brain Health: Essential for brain development and function; may help reduce the risk of cognitive decline.
2. Heart Health: Can lower triglyceride levels, reduce blood pressure, and decrease the risk of heart disease.
3. Inflammation: Possess strong anti-inflammatory properties, beneficial for conditions such as rheumatoid arthritis.
4. Eye Health: Important for maintaining vision and eye health.

Found in these foods:

1. Fatty Fish (e.g., salmon, mackerel, sardines)
2. Chia Seeds
3. Flaxseeds
4. Walnuts
5. Hemp Seeds

ω-6 Polyunsaturated Fatty Acids (Omega-6)

Functions:

1. Growth and Development: Essential for normal growth and development.
2. Skin Health: Crucial for maintaining healthy skin and hair.
3. Inflammation: While necessary for immune function, excessive intake can promote inflammation, so a balance with omega-3 is important.

Found in these foods:

1. Soybean Oil
2. Corn Oil
3. Sunflower Seeds
4. Walnuts
5. Tofu

Lignoceric Acid

Functions:

1. Cell Membrane Integrity: Plays a role in the composition and function of cell membranes, particularly in the nervous system.
2. Myelin Sheath Formation: Contributes to the formation of myelin, the protective sheath around nerves, which is vital for proper nerve function.

Found in these foods:

1. Peanut oil
2. Peanuts
3. Rapeseed Oil (Canola Oil)
4. Cereal Grains (Wheat Germ)
5. Bran (Rice Bran)

Lutein and Zeaxanthin

Functions:

1. Eye Health: These carotenoids accumulate in the retina, protecting against age-related macular degeneration and cataracts.
2. Antioxidant Protection: They act as antioxidants, protecting cells from damage caused by free radicals.
3. Skin Health: May help protect skin from UV damage and improve skin hydration and elasticity.

Found in these foods:

1. Kale
2. Spinach
3. Swiss Chard
4. Collard Greens
5. Egg Yolks

Vitamin E

Functions:

1. Antioxidant: Protects cells from oxidative damage by neutralizing free radicals.
2. Immune Function: Supports a healthy immune system.
3. Skin Health: Essential for maintaining skin health and can help in the healing of skin injuries and scars.
4. Cell Function: Involved in cell signaling and the expression of certain genes.

Found in these foods:

1. Sunflower Seeds
2. Almonds
3. Hazelnuts
4. Avocados
5. Spinach

Choline

Functions:

1. Brain Development: Crucial for brain development, particularly during pregnancy and infancy.
2. Cell Structure: Integral component of cell membranes.
3. Neurotransmission: Necessary for the production of acetylcholine, a neurotransmitter involved in memory and muscle control.
4. Liver Function: Helps in fat metabolism and prevents the accumulation of fat in the liver.

Found in these foods:

1. Eggs
2. Beef Liver
3. Chicken Breast
4. Soybeans
5. Wheat Germ

Brain healthy foods are just the beginning of healthy aging. Don’t forget about exercise! MAC offers a wide array of fitness and wellness classes to help you stay active and engaged!