The Eating - well way to boost brain power

"The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not"

Say No to Cravings That Can CrazeWhat explains the mood-food connection? Balanced brain functioning relies on healthy production of chemicals called neurotransmitters, such as serotonin, dopamine, and norepinephrine, which enable the brain's nerve cells to communicate and control our emotions and thoughts.

Poor eating habits can thwart the neurotransmitters and contribute to mental disorders—problems like anxiety and depression—and might also foster the growth of memory-destroying toxins in the brain. So registered dietitian Amy Tuttle recommends: "Eat well enough, regularly enough, so you don't generate mood swings."

Some foods referred to as "anti-nutrients" can be especially bad for the brain. By depleting the body of vitamins and minerals, they can contribute to depression, anxiety, and fatigue, says Barnet Meltzer, M.D., in his book Food Swings.

Anti-nutrients include:
Simple Carbohydrates: like refined sugar and flour. Glucose fuels the brain into a short-lived sugar high, but expect that to be followed by a fatigue-defined "crash."

Processed and Saturated Fats: A good first step to enhanced thinking is to use olive oil or safflower oil (which are high in unsaturated rather than saturated fats) in place of butter or hydrogenated margarine or oils. In one recent Canadian study, rats fed a diet high in saturated fat (40 percent, similar to the diet of many Americans) showed impairment in memory, spatial ability, and rule-learning. Instead of saturated fat, eat more fish, flaxseed oil, green leafy vegetables and walnuts—they're high in Omega-3 fatty acids which can enhance brain function and help fight against emotional disorders such as depression.

Caffeine: Too much caffeine over-stimulates nerves, creating a quick rush of nervous energy that can be followed by a dive into depression or irritability. Try to limit yourself to that one morning cup to perk you up.

Alcohol: Alcohol depletes the body of tryptophan, an amino acid that converts to mood-lifting serotonin. By lowering serotonin levels, alcohol can lead to depression. Forego excessive alcohol in favor of high-tryptophan foods: beans, peanut butter or spinach, for example. Tyrosine, another amino acid, is converted into mood-enhancing norepinephrine and dopamine. Tyrosine is found in apples, carrots and soybean products, among other foods.

Ephedra: Evaluating the Evidence
Get-Smart FoodsFeeling glum? Go for a plum. Indeed, fruits, vegetables and whole grains, which are rich in complex carbohydrates, supply the brain with a steady glucose dose for a calming effect and brain power for problem-solving and memory.

For a truly smart meal, combine complex carbohydrates with proteins like those in meat and eggs, along with antioxidants, which are known not only for their disease-fighting potential, but for their ability to foster clear thinking.

Look for foods with the following antioxidants and other healthful go-to nutrients to power up your brain:
Vitamin C: Found in foods like broccoli, legumes, oranges, potatoes, and strawberries.

Vitamin E: Found in almonds, corn oil, sunflower oil, walnuts, and whole-grain flour.

Betacarotene: Found in apricots, carrots, cantaloupe, pumpkin, spinach, and sweet potatoes.

Folic acid: Found in beans, fruits, green leafy vegetables, lentils, and whole wheat cereals.

Zinc: Found in bran, brazil nuts, oats, peanuts, sunflower seeds, and whole wheat grains.

B Vitamins: (especially B-1, B-2, B-3, B-6, B-12). Found in avocados, bananas, beets,
brewer's yeast, brown rice, chicken, dairy products, fish, and turkey.

Selenium: Found in cabbage, celery, cucumbers, garlic, mushrooms, and onions.

Magnesium: Found in almonds, avocados, brown rice, carrots, citrus fruits, and sesame seeds

Supplemental Smarts
Some people turn to dietary supplements to complete their eat-smart, think-smart regimen. Choline supplements, for instance, are converted into acetylcholine, a neurotransmitter in the brain that aids in memory and learning. And ginseng and ginkgo biloba are thought by some to improve memory and concentration by increasing blood flow to the brain.

Using a dose of common sense in choosing healthful foods might be your best bet for mental wellness. Charting eating habits is one helpful way to understand your mood-food relationship.

And finally, if you find that stress is driving you to the cookie jar, heed these words of advice: "Experience your craving, but don't indulge it. It will pass," says Meltzer. Succumbing could spin you into a vicious cycle of bad mood — bad food — bad mood that is hard to shake — not to mention that it will make you gain weight.