CATEGORIES

Featured Videos

Food Choice is Important for Brain Health:

Aging is a simple fact of life. We cannot deny that, with age, our body functions decline gradually. With the decline of body functions, intellectual abilities also get reduced. As technology advances, we have found that there are natural foods that can boost brain health. [1]. Based on investigations, the biochemical activity inside a neuron (ex: its synaptic plasticity) can be influenced by diet. Our diet serves as a source of energy and building material for our body. Recent studies have revealed that the right choice of food with growing age can play an important factor in maintaining our brain health. [2]

Natural Foods That Support Brain Health:

Some natural foods that can enhance mental health:

1.) Blueberries also are known as ‘brain berries’ can reduce the oxidative stress on the brain and can be helpful in Alzheimer’s disease or dementia.

2.) Wild salmon have omega-3 fatty acid essentials that provide anti-inflammatory substances.

3.) Nuts and Seeds contain vitamin E, which acts as anti-oxidants.

4.) Avocados contain monounsaturated fat that enhances blood flow to the brain.

5.) Whole grains

6.) Beans

7.) Dark chocolate also proves to be beneficial for brain health. [1]

Vitamins That Support Brain Health:

Vitamins and minerals are considered essential nutrients because they work synergistically, performing hundreds of functions in the body. They help strengthen bones, heal wounds, and bolster your immune system. They also convert food into energy, repair cellular damage, and can even boost brain health. Here are the roles of some popular vitamins:

1.) Vitamin B12 has a role in cognitive functioning and memory formation. Studies show that an adequate amount of vitamin B12 is essential for normal memory function and shows improvements in patients with dementia. The natural sources of vitamin B12 are poultry and fish.

2.) Vitamin E, a well known anti-oxidant present in nuts, spinach, and blackberries, is important for brain health, as it aids in memory formation. [3]

Natural Extracts That Support Brain Health:

Plant extracts and food derived from plants can boost brain health as you age. Here are the roles of some popular plant extracts:

1.) Curcumin obtained from Turmeric shows a role in the treatment of arthritis, Alzheimer’s disease, and improving the cognitive function after injury.

2.) Flavonoids present in green tea and citrus fruits have a role in improving cognitive functioning in the elderly.

3.) Calcium, Zinc, and Selenium obtained from beans, nuts, almonds, whole grains, and sunflower seeds, play a role in higher cognitive function. [4]

—

References:

1.) Sorgen, Carol. n.d. “Eat Smart for a Healthier Brain.” WebMD. Retrieved August 11, 2020 (https://www.webmd.com/diet/features/eat-smart-healthier-brain).

2.) Gomez-Pinilla, Fernando. 2008. “Brain Foods: The Effects of Nutrients on Brain Function.” Nature Reviews. Neuroscience 9(7):568-78.

3.) Anon. 2014. “Brain Vitamins: Can Vitamins Boost Memory?” Healthline. Retrieved August 11, 2020 (https://www.healthline.com/health/dementia/vitamins-memory-loss).

4.) Blaylock, Russell L. and Joseph Maroon. 2012. “Natural Plant Products and Extracts That Reduce Immunoexcitotoxicity-Associated Neurodegeneration and Promote Repair within the Central Nervous System.” Surgical Neurology International 3.

CATEGORIES

Featured Videos

Fruits That Support The Immune System:

What better time to talk about boosting your immune system than at a time when the world is battling with a pandemic?

The Covid-19 health crisis having taken its toll on several communities across the globe, there has been a considerably heightened interest in preventive measures to stay safe and also keep the immune system going strong. 

It is always good and recommended to eat healthy, but even more so now. Having a strong immune system is one of the best and most cost effective ways to keep the germs away and reduce the risk of infections and diseases. 

Lots of evidence abound that support the role of nutrition in boosting immunity and health. [1]

Studies have also shown that fruits (and vegetables) provide nutrients such as beta-carotene, vitamins (C, E, A), polyphenols, flavonoids, etc, which are able to boost the immune system’s functioning. 

Fruits also help in reducing oxidative stress, being rich in antioxidants. [2]

5 Fruits That Support Your Immune System: 

Keep your immune system strong by consuming these immune boosting fruits:

          1.) Lemons
Generally, foods high in vitamin C and other antioxidants could help to strengthen the functioning of immune system against germs which are responsible for the common cold and the flu.
A deficiency of vitamin C can lead to certain health problems including scurvy, impaired wound healing, easy bruising, etc. [3] A 58g serving of lemon can provide over 30mg of vitamin C, and with its high concentration of vitamin C, a potent antioxidant, lemon is great for the immune system.
Lemons also have antibacterial and antiviral properties to ward off infections.
Drinking a large glass of lemon water mixed with honey is a great way to kick off your day.

          2.) Kiwifruit
Kiwis are a great choice when it comes to fruits that boost the immune system. They’re extremely rich in nutrients like vitamins C & E, folic acid, vitamin K and Pottasium. Thanks to it’s high vitamin C content, just one kiwifruit is enough to satisfy your daily recommended intake of vitamin C! Kiwifruits also contain vitamin E, carotenoids, and polyphenols which together, fight off pathogens and protect against diseases. Studies have shown the effectiveness of kiwifruit in reducing the occurrence and severity of upper respiratory tract illnesses. [4]

           3.) Apples
Apples have been known to strengthen the immune system and reduce susceptibility to infections such as the common cold and the flu. They are a rich source of fibre, vitamin C, polyphenols and flavonoids (tannins) that may help reduce the risk of Rheumatoid arthritis, and also treat the associated symptoms. [5] Their high soluble fiber content may contribute to reducing inflammation, especially those associated with being overweight. If you’re looking to boost your immunity against infections, then don’t leave out this miraculous fruit in your diet!

           4.) Watermelon
Even though watermelons comprise mostly water (a whooping 92%!), they are still packed with lots of nutrients.
Their high water content makes them an excellent choice for staying hydrated. Watermelons are rich in vitamins A, C, and B6, antioxidants, lycopene, etc. The fact that they’re fat-free, and low in sodium is just an awesome bonus, making it a wonderful fruit for good cardiovascular health. Lycopene is a powerful antioxidant that is thought to have potent anti-inflammatory properties. Even watermelon seeds are equally highly nutritious, especially when sprouted and shelled. They are a rich source of magnesium, protein, vitamin B, and healthy fats. [6]

          5.) Grapefruit
Just like the lemon (and indeed other citrus fruits), grapefruits are an excellent source of vitamin C. They also contain vitamin A, iron, copper, zinc, etc. Vitamin A is beneficial in maintaining the intestinal immune health, good vision, as well as skin integrity. The bioavailability of vitamin A in the diet is a key factor in having a tolerant and highly functional immune system. [7] In addition, grapefruits are one of the lowest-calorie fruits (just about 52 calories in a half cup), which may help with appetite control. They are also great for staying hydrated, comprising about 88% water!
While choosing your grapefruit, you may consider opting for the red or pink varieties, because these are the ones rich in phytonutrients (bioflavonoids) which are well known for their immune-enhancing properties. Other immune boosting fruits include: Pears, Blueberries, Cranberries, Mangoes, Oranges, etc. Nutrition sure plays a significant role in maintaining a healthy immunity. Other things you can do include: getting adequate sleep, drinking lots of water, and engaging in moderate exercise.

—

References:

1.) https://www.ncbi.nlm.nih.gov/books/NBK230970/
2.) https://www.mdpi.com/2072-6643/11/1/130
3.) https://www.msdmanuals.com/professional/nutritional-disorders/vitamin-deficiency-dependency-and-toxicity/vitamin-c-deficiency
4.) https://www.fda.gov.tw/upload/189/Content/2014012817144225758.pdf
5.) https://pubmed.ncbi.nlm.nih.gov/24528339/
6.) http://article.sciencepublishinggroup.com/html/10.11648.j.ijnfs.20160502.18.html
7.) https://www.researchgate.net/publication/327494044_Role_of_Vitamin_A_in_the_Immune_System