Powerful Brain-Building Nutrients and Herbs
Have you ever forgotten where you put your car keys, checkbook, or other items? What about peoples’ names? “Brain fog” is common, but not an inevitable part of the aging process. The right nutritional strategies may help you remain sharp minded as you age.
Cognitive declines can result from hormonal changes and reduction in neurotransmitters, chemicals that help brain cells communicate with each other. Increasing your intake of certain nutrients helps balance hormones and protects neurotransmitters.
Nutrients are available from:
Foods: Eating brain boosting foods is an ideal way to get needed nutrients. The body is designed to absorb nutrients from foods and many foods have complementary components that enhance nutrient absorption.
- Choline; The neurotransmitter acetylcholine plays a key role in learning and memory. Choline is a precursor to acetylcholine that is produced in the liver. Good sources of choline are: broccoli, cauliflower, eggs, kidney beans, navy beans, liver, milk, and peanuts.
- DMAE (2-dimethylaminoethanol); The body uses fatty acids to create brain cells and neurotransmitters. Good sources of DMAE are: anchovies, or sardines.
- L-Carnitine: Mitochondria are the engines of cells. The amino acid L-carnitine transports fatty acids to mitochondria for use as fuel and provides nutrients to brain cells. Good sources of L-carnitine are; lamb or poultry.
- Vitamin B-12; This is key to red blood cell formation and nerve cell health. The body’s ability to absorb vitamin B-12 diminishes with age. Good sources of Vitamin B-12 are: beef, lamb, halibut, salmon, sardines, sea bass, or eggs.
Herbs: The healthful aromatic oils are most active when herbs are fresh or dried.
- Kitchen Herbs; Oregano, peppermint, rosemary, and sage have oils that may increase blood flow in the brain and/or support neurotransmitters, promoting alertness.
- Mugwart (wormwood); This herb improves circulation, aiding delivery of nutrients to brain cells.
- Herbal Teas;
- Chinese Club Moss; Chinese Club Moss contains the chemical huperzine A, which helps conserve acetylcholine.
- Ginkgo Biloba; This herb increases blood flow to the brain’s capillaries and combats DNA damage caused by free radicals. Caution: Do not use ginkgo if you take blood-thinning medication, such as warfarin (Coumadin).
- Green Tea; Along with antioxidant polyphenols, green tea provides the amino acid theanine, which stimulates calming alpha brain waves and improves concentration. Green tea also has been linked to a reduced risk for Alzheimer’s disease.
