Our brain is part of us. In fact, it is the “brain” behind the functioning of every system and organ in our body. It is even more powerful than the computer that does processing for us. The brain thinks, solves, creates, and gives all the commands to our body parts to operate. Without it we are useless. Doesn’t it deserve to be both nurtured and nourished?
Yes, since it is the major operating system, we should nurture it with knowledge and training and nourish it with important nutrients to ensure proper functioning. Today, we shall discuss how to strengthen and nourish this powerful organ unique to man. With simple nutrients, we are able to recharge neurons (our brain cells), to improve brain functions, enhance memory; and with antioxidants we eliminate toxins and free radicals. Before suggesting specific antioxidants, I will start by explaining the process of oxidation and the role of antioxidants in order to understand their action.
Oxidation of body cells is similar to the process of rusting in metals, but also different because cells are alive. When the body breaks down nutrients like fats, proteins, and carbohydrates to generate energy, the leftover molecules of this metabolic process cause damage to healthy cells, resulting in unstable atoms. Such cells lose an electron in the process and turn into health-damaging free radicals. Impaired atoms start damaging neighboring molecules, leading to oxidation. Apart from the metabolic process, cigarette smoking, fried foods, excessive sun exposure, car exhaust, certain drugs, radiation, chemicals, and toxins in the air and food contribute to oxidation. Fortunately, a healthy body is well equipped to neutralize free radicals, but with the help of antioxidants to prevent and reverse oxidation, protecting cells from damage.
With good nutrition and lifestyle, the body manages to strike a balance between the two procedures. In limited numbers, free radicals are a natural product of the metabolic process to fight infections and repair cells. But, when they outnumber healthy cells, “oxidative stress” occurs. Unless the condition is reversed with antioxidants like superoxide dismutase, glutathione, and catalase, free radicals cause tremendous health damage. By consuming antioxidant-rich fresh fruits and vegetables, we protect ourselves from oxidative damage that leads to many disorders including damage to cell membranes and DNA, protein breakdown, and enzyme inactivation, cancer, cardiovascular disease, diabetes, dementia, and premature aging.
The brain contains a big amount of polyunsaturated fatty acids. Because neurons are mainly made of fatty acids called phospholipids, brain cell membranes do get oxidized, too. Fat oxidation results in less efficient neurons, causing inadequate nerve activity. This process speeds up brain degeneration, leading to memory loss, dementia, and Alzheimer’s disease. Can we prevent oxidation and slow down the progression of chronic and degenerative brain disorders?
Yes, with antioxidants, we can protect our brain functions. They improve memory performance and prevent progressive cognitive impairment. Whole foods ranging from dark leafy greens, berries, mushrooms, and seaweeds to royal jelly and herbal extracts contain valuable nutrients. First let us discuss the more known ones.
Vitamin C, known as ascorbic acid, has a protective action on brain cells. The nutrient is available in fresh fruits and vegetables like citrus fruits, berries, kiwi, melons, papayas, mangoes, pineapple, peppers, leafy greens, cabbage family, and tomatoes (read more about it in Arab News, The “C” Connection, September 13th, 2006). The peculiarity of whole foods is that their antioxidants work synergistically to protect and enhance each other’s actions. However, mega doses more above 3000 mg of the supplement should be monitored.
Vitamin E is a powerful antioxidant that protects cells and polyunsaturated fatty acids in the brain, enhancing memory and cognitive skills in the aging (Nutrients to Ease Discomforts of Aging, Arab News, April 12, 2006). It is found in unrefined corn oils, seeds, nuts, legumes, wheat germ, tuna, salmon, eggs, olive oil, sweet potatoes, dark leafy greens, grapes, avocado, cabbage family, and tomatoes. Supplements should be within 100 units per day; very high doses lead to increased bleeding risk, fatigue, and compromised immunity. Vitamin C and E complement each other’s action.
Carotenoids, the vitamin A precursor, are characterized by their deep orange, red, and green pigments in fruits and vegetables like carrots, apricots, pumpkin, mangoes, tomatoes, watermelon, leafy greens, peppers, papayas, orange sweet potatoes, and cantaloupe. These antioxidants also produce action against tumors, bacteria, viruses, inflammation, and histamines. Fruits and vegetables offer a variety of carotenoids that benefit the brain, heart, and other organs, whereas isolated vitamins do not produce this action.
Flavonoids (catechin, polyphenol, quercetin, proanthrocyanidins, flavones) are available in all types of teas, fruits, vegetables, herbs, grape seeds, and legumes. These antioxidants have anti-tumor, anti-viral, anti-bacterial, anti-inflammatory, and anti-histamine properties to detoxify brain cells, cardiovascular and nervous systems, and organs. They are best taken in dietary supplement form to benefit from their health-promoting combination of vital nutrients, which are found in berries, citrus fruits, leafy greens, cabbage family, onion family, and garlic, whole grains, legumes, herbs, nuts and seeds, and their oils. Unlike single nutrients, whole foods offer a synergy of multiple nutrients.
A powerful natural antioxidant glutathione peroxidase (GP) is an important component of our cells. It has effect on DNA synthesis and repair, breakdown of toxic materials and carcinogens, boosting of immunity, and fat oxidation, thus protecting cells from lipid peroxidation. GP is an enhancer to other antioxidants. Low brain levels of the nutrient may increase Parkinson’s disease risk. Some compounds in the cabbage family seem to increase glutathione levels. Some vegetables, fruits, and meats contain GP. Lipoic acid in spinach and leafy greens and vitamin B12 also raise its levels in the blood. On the other hand, high consumption of the nutrient can suppress its synthesis. It is a matter of checks-and-balances. Unless you use acetaminophen (Tylenol) frequently (the drug depletes GP), glutathione supplements are not required since many whole foods contain it generously. Selenium is another component of GP. It is found in big concentration in seafood and organ meats; it is also available in smaller quantities in meat, cereals, and dairy products.
Because antioxidants are so widely advertised, it is important to remember that isolated supplements do not perform in the body as well as the natural ones occurring in whole foods. So don’t be tempted to become a walking pharmacy, swallowing capsules and tablets of different nutrients when all these antioxidants are easily available in everyday fresh organic whole foods. Antioxidants boost the brain; stop invasive pathogens; prevent cardiovascular disease; fight cancer; and extend lifespan.
— Mariam Alireza is a holistic science specialist. Comments to [email protected]. Go to arabnews.com for previous articles.