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Super Foods

14 February 2011

Super FoodsTired of diets that just tell you what not to eat? Ongoing research continues to help us make informed decisions about the best foods for health and weight control. Nourishing foods containing good fats, some protein and low GI carbohydrates will be the best thing for you. Satisfy your hunger with more of the  unprocessed plant-based foods such as vegetables, fruits, nuts, seeds, herbs, whole grains and legumes high in fibre –  they also have a high ratio of nutrients to kilojoules.

Try some fish and seafood rich in omega-3 fats prepared using healthy cooking methods (no microwave) – they offer significant health benefits.

Here are some other tips….

Go for deep-coloured fruit and veg

Because your brain burns so much oxygen, it’s a prime target of free radicals. Antioxidants slow mental decline and help prevent your brain from age-related disease. Fruit and veg are powerful antioxidant warriors – choose options with deep colour, such as plums, figs, red lettuce, avocados and spinach.

Drink Apple juice

These days we have to watch all juice consumption because of the amount of sugar in our diets however researchers believe apple juice may mimic drugs that shield against brain disease. It is suggested that apple juice hypes acetylcholine by supplying antioxidants, mainly quercetin, that prevent damage to neurons by free radicals states Massachusetts scientist cellular biologist Thomas Shea PhD.

Eat berries

Even small amounts of berries keep your memory intact. According to researchers at Rush Medical Center in Chicago, older women who ate strawberries once a fortnight slowed their cognitive decline by 16 per cent.

Don’t forget Vitamin D

An increasing number of studies reveal that when your vitamin D levels are low, brain health may suffer. One such report published in Neurology late last year suggests that weekly intake of less than 35 mg is linked with a greater incidence of cognitive impairment. It is suggested that Vitamin D binds to neuronal receptors in the brain, and develops an anti-neurodegenerative action,—one that may be anti-inflammatory and antioxidative.

Don’t forget Vitamin E

Similarly, Vitamin E is receiving attention as a potential brain shield. In a study published in the Archive of Neurology, subjects who consumed the highest amounts of the vitamin were 25 per cent less likely to develop an age-related brain condition that those with the lowest average consumption. Vitamin E, say scientists from the Netherlands’ Eramus Medical Center, may exert an antioxidant effect which counters the oxidative stress induced by a build up of the protein beta-amyloid, a substance that develops as plaque in the brain, which can damage brain cells.  Our Naturopaths will give you the best advice on how to get Vitamin D and E into your sytem.

Get plenty of Iron

When you’re low in iron your attention span drops, you’re less emotionally responsive and you show poorer cognitive performance. The good news: a deficiency is easily treated.  See one of our Naturopaths if you suspect you’re running low on iron, but  top up  on natural sources such as red meat, poultry, oysters, fish and spinach. Vitamin C aids your body’s ability to absorb iron, so combine foods with both nutrients when you can!

Tip: caffeine reduces your ability to absorb iron, so don’t team a coffee with your rump steak.

Further guidance about these super foods can be given during a consultation with one of our Naturopaths.  Likewise,  if  food isn’t enough to strengthen you,  we can devise a plan including food and supplementation to get you back on track and fighting fit again!    Call the clinic on  02 9545 2992 today for an appointment!

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