I explore nutrition because the first study, to use nutrient levels in the blood to analyze the effect of diet on memory and thinking skills, and brain volume says nutritional factors do influence brain health. It makes sense that we need to feed our mind well as much as our body. Good input. Good output. Feeding your brain well may ward off memory loss, dementia or Alzheimer’s Disease. The findings appeared in Neurology, a journal from the American Academy of Neurology.
The 6 nutrients linked to good memory and thinking skills are:
- omega-3 fatty acids (salmon, tuna, mackerel and trout are particularly high in omega-3s)
- vitamins B (meats, fish, eggs, cheese & some cereals)
- vitamin C (orange juice, broccoli, red peppers, dark green vegetables, strawberries & kiwi)
- vitamin D (natural sunlight)
- vitamin E (vegetable oils, nuts, seeds, leafy greens, whole grains, wheat germ)
- vitamin B-12 (clams, oysters, mussels, liver, caviar, octopus, salmon, tuna, cod, trout, bluefish, crab, lobster, beef, lamb, cheese, egg yolks, more below)
- Scored better on thinking tests than those who had low blood levels of these nutrients.
- Their brains also showed less shrinkage, a sign of brain health.
People with Alzheimer’s typically have smaller brains than those without the disease. What causes brain shrinkage? Trans fats. That’s the unhealthy type of fat. People with high levels of trans fats scored lower on thinking and memory tests. Where are unhealthy trans fats found?
The study, part of the Oregon Brain Aging Study, involved 104 people, average age 87. Other than advanced age, they had few risk factors for Alzheimer’s disease or other forms of dementia.
“These results need to be confirmed, but obviously it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet,” said study author Gene Bowman of Oregon Health and Science University in Portland.
Sources: Christy C. Tangney, Nikolaos Scarmeas: “The Good, Bad, and Ugly? How Blood Nutrient Concentrations May Reflect Cognitive Performance.” Neurology Vol 78 No 1, 2012.
G. L. Bowman, L.C. Silbert, D. Howieson, et al: “Nutrient Biomarker Patterns, Cognitive Funciton, and MRI Measures of Brain Aging.” Neurology Vol 78, No. 1, 2012.
For More Information please visit Alzheimer’s Research Foundation at http://www.alzinfo.org
Other Vitamin B12 Rich Foods
List of Cereals High in Vitamin B12
|20μg (333% RDA) per 100 gram serving||16μg (267% RDA) in an average bowl (2 cups) (80 grams)||8μg (133% RDA) per cup (40 grams)||Click to see complete nutrition facts for Fortified Cereals|
|Liverwurst Sausage||13.46μg (224% RDA) per 100 gram serving||2.42μg (40% RDA) per slice (18 grams)||3.77μg (63% RDA) per ounce (28 grams)||Click to see complete nutrition facts for Liverwurst Sausage|
|Fortified Energy Bars*||12.24μg (204% RDA) per 100 gram serving||5.39μg (90% RDA) per bar (44 grams)||2.7μg (45% RDA) in half a bar (22 grams)||Click to see complete nutrition facts for Fortified Energy Bars|
|Fois Gras (Goose Liver Pâté)||9.4μg (157% RDA) per 100 gram serving||1.22μg (20% RDA) per tablespoon (13 grams)||2.63μg (44% RDA) per ounce (28 grams)||Click to see complete nutrition facts for Fois Gras (Goose Liver Pâté)|
|Emu Steak||9.37μg (156% RDA) per 100 gram serving||36.92μg (615% RDA) per tablespoon (394 grams)||7.96μg (133% RDA) per ounce (85 grams)||Click to see complete nutrition facts for Emu Steak|
|New England Clam Chowder||4.8μg (80% RDA) per 100 gram serving||12.1μg (202% RDA) per cup (252 grams)||1.54μg (26% RDA) in a fluid ounce (32 grams)||Click to see complete nutrition facts for New England Clam Chowder|
|Manhattan Clam Chowder||3.3μg (55% RDA) per 100 gram serving||7.92μg (132% RDA) per cup (240 grams)||0.99μg (17% RDA) in a fluid ounce (30 grams)||Click to see complete nutrition facts for Manhattan Clam Chowder|
|Luncheon Meat*||5.14μg (86% RDA) per 100 gram serving||1.44μg (24% RDA) per one ounce slice (28 grams)||2.88μg (48% RDA) in two slices (56 grams)||Click to see complete nutrition facts for Luncheon Meat|
|Hard Salami*||2.8μg (47% RDA) per 100 gram serving||3.16μg (53% RDA) in one 4 ounce package (113 grams)||0.28μg (5% RDA) per slice (10 grams)||Click to see complete nutrition facts for Hard Salami|
|Whey Powder||2.37μg (40% RDA) per 100 gram serving||3.44μg (57% RDA) per cup (145 grams)||0.19μg (3% RDA) per tablespoon (8 grams)||Click to see complete nutrition facts for Dry Sweet Whey|
|Yogurt (No Fat)||0.61μg (10% RDA) per 100 gram serving||1.49μg (25% RDA) per cup (8oz) (245 grams)||0.69μg (12% RDA) per 4oz serving (half-container) (113 grams)||Click to see complete nutrition facts for Plain Yogurt (No Fat)|
|Yogurt (Whole)||0.37μg (6% RDA) per 100 gram serving||0.91μg (15% RDA) per cup (8oz) (245 grams)||0.42μg (7% RDA) per 4oz serving (half-container) (113 grams)||Click to see complete nutrition facts for Plain Yogurt (Whole)|
|Skim Milk||0.53μg (9% RDA) per 100 gram serving||1.3μg (22% RDA) per cup (245 grams)||0.16μg (3% RDA) in a fluid ounce (31 grams)||Click to see complete nutrition facts for Non-Fat Milk|
|Whole Milk||0.44μg (7% RDA) per 100 gram serving||1.07μg (18% RDA) per cup (244 grams)||0.14μg (2% RDA) in a fluid ounce (31 grams)||Click to see complete nutrition facts for Full Fat Milk|
|Low-Fat Buttermilk||0.22μg (4% RDA) per 100 gram serving||0.54μg (9% RDA) per cup (245 grams)||0.07μg (1% RDA) in a fluid ounce (31 grams)||Click to see complete nutrition facts for Low-fat Buttermilk|
|Yeast Extract Spread (Marmite)||0.5μg (8% RDA) per 100 gram serving||1.44μg (48% RDA) per cup (288 grams)||0.03μg (1% RDA) per teaspoon (6 grams)||Click to see complete nutrition facts for Yeast Extract Spread|
|Cured Ham (Lean)||0.65μg (11% RDA) per 100 gram serving||0.91μg (15% RDA) per cup (140 grams)||0.55μg (9% RDA) in a 3 ounce serving (85 grams)||Click to see complete nutrition facts for Extra Lean Cured Ham|
|Chicken (Lean)||0.31μg (5% RDA) per 100 gram serving||0.43μg (7% RDA) per cup chopped (140 grams)||0.21μg (3% RDA) in a half-cup (70 grams)||Click to see complete nutrition facts for Lean Roasted Chicken|
|Fortified Soymilk*||1.11μg (19% RDA) per 100 gram serving||2.7μg (45% RDA) per cup (243 grams)||0.3μg (5% RDA) per ounce (28 grams)||Click to see complete nutrition facts for Fortified Soymilk|
|Fortified Tofu*||2.36μg (39% RDA) per 100 gram serving||1.86μg (31% RDA) per serving (1/4 packet) (79 grams)||0.7μg (11% RDA) per ounce (28 grams)||Click to see complete nutrition facts for Fortified Tofu|
*Amount of vitamin B12 may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin B12 from each individual product.
I can’t talk about the brain without mentioning some amazing, brainiac friends I adore, who have written books I love. Check out my friend, Spencer’s book, “The Brain Mechanic”. Great read! http://www.amazon.com/The-Brain-Mechanic-Maximize-Emotional/dp/0757315569
To learn more about Spencer Lord, you can visit his website: http://www.thebrainmechanic.com/
The book is also available on Audio: http://www.learnoutloud.com/Resources/Authors-and-Narrators/Spencer-Lord/21441
And my friend, Michael’s book, “Super Body, Super Brain” is another great read! http://www.amazon.com/Super-Body-Brain-Workout-That/dp/B005CDTVKA/ref=sr_1_1?ie=UTF8&qid=1334456103&sr=8-1
To learn more about Michael Gonzalez Wallace, you can visit his website at: http://www.superbodysuperbrain.com/
I also highly recommend you visit my friend, John Assaraf’s website if you want to learn how to use your brain to achieve business success.
John Assaraf is one of the experts featured in the film and book The Secret, which he helped launch into a worldwide phenomenon. He has shared his expertise on achieving financial freedom and living an extraordinary life with millions of viewers on Larry King Live, The Ellen DeGeneres Show, and dozens of other media venues worldwide. Visit John online at http://www.johnassaraf.com. I love all of John’s books. And he and his wife, Maria are wonderful people. Read more at Amazon’s John Assaraf Page
- Vitamin B12 Deficiency May Lead to Brain Shrinkage (talesfromthelou.wordpress.com)
- Now, where did I put that? Take steps to find out cause of memory lapses – Courier-Journal (courier-journal.com)
- Most Americans Do Get Enough Vitamins (blisstree.com)
- Vitamins Shown to Help an Aging Brain (drschwaderer.wordpress.com)
- Pregnancy Nutrition FAQ (enfamil.com)
- Vitamin B12 Deficiency linked to Memory Problems (shareitfitness.com)
- Vitamin B12 Deficiency can Look Identical to Alzheimer’s Disease (ldpaszli.org)
- Vitamin B12: The Most Important Nutrient You Need (guidetonaturalhealth.wordpress.com)
- Eating Vegan: How Much Vitamin B12 Do You Really Need? (eatdrinkbetter.com)
- 4 Super Nutrients to Add To Your Daily Diet (self.com)
- Vitamin D And Alzheimer’s: Study Shows How The Nutrient Can Help The Brain Ward Off Amyloid Plaques (huffingtonpost.com)
- Trans Fats Linked to Brain Shrinkage (revolutionizingawareness.com)
- Yet another reason to skip the drive thru! (healthnhorizons.wordpress.com)
- Trans fats shrink the brain, increase dementia risk (drbradshook.com)