Dr. Bradley Miller gives a top 10 list of healthy foods - KCBD NewsChannel 11 Lubbock

Dr. Bradley Miller gives a top 10 list of healthy foods for the holidays

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1….Opt for whole grain food
Walk into a room and forget why you're there? Forget already what this article's about? Make sure you're eating a diet rich in a mix of whole grain foods such as cereals, wheat bran, wheat germ and whole wheat pasta. One study found that women who increased their folic acid, vitamin B12 and vitamin B6 intake showed an improvement in recalling information compared to women who were not taking a supplement.

2…..Enjoy oily fish
The essential omega-3 fatty acids - found in oily fish, as well as fish oil, walnut oil and flaxseeds (linseeds) - are high in DHA, fatty acid crucial to the health of our nervous system. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss. Fish also contains iodine, which is known to improve mental clarity.

3….Binge on blueberries Research from Tufts University in the United States and published in the Journal of Neuroscience suggests that blueberry extract can improve short term memory loss. Widely available, so there's no excuse!

4….Eat more tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's

5….Add vitality with vitamins
Folic acid and vitamin B12 help prevent homocysteine from building up in the body - levels of which have been found to be higher in people who have Alzheimer's.
Fortified cereals are a great source of B12 and also contain complex carbohydrates which release energy over a long period and will keep you more mentally alert throughout the day.

6….Get a blackcurrant boost
Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin is blackcurrants.

7….Pick up pumpkin seeds
Just a handful a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

8….Bet on broccoli A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

9…Sprinkle on sage
Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet, too.

10…Go nuts
A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent poor memory. Nuts are a great source of vitamin E along with leafy green vegetables, seeds, eggs, brown rice and whole grains.

Brainpower supplements
Two supplements are causing excitement within the medical world. The first Eye Q, a blend of high grade marine fish oil and evening primrose oil, is thought to boost brainpower in children. A study by Durham County Council and Mansfield College, Oxford, concluded that 40 per cent of the children sampled improved both their reading skills and attention spans when taking the supplements.

The second is called Ethos Endymion, which contains L-Carnosine, a strong antioxidant which appears to have dramatic results for a number of conditions: cataracts, improving skin tone, speeding up wound healing, and protecting the brain from plaque formation that may lead to senility and Alzheimer's. L-Carnosine is found in chicken and lean red meat so this powder supplement could be especially useful for veggies.

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