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American Diet is LOW in four important Nutrients that have a direct bearing on Aging and the Brain

Reporter: Aviva Lev-Ari, PhD, RN

Four Nutrients That Will Help You Reach the Century Mark

The fact that you can manipulate your genes with happiness doesn’t mean you can completely disregard lifestyle choices, as that would be foolhardy. The basics are still important—diet, exercise, sleep, etc. Research suggests the modern American diet is increasingly low in four important nutrients that have a direct bearing on aging, and our brains are suffering for it. If you hope to one day become a healthy, happy centenarian, you must address the following:16

Vitamin D

DHA

Folate

Magnesium

Vitamin D

Vitamin D’s list of health benefits is amazingly long, including helping your brain combat the damage from free radicals, which helps prevent cognitive decline. The important factor when it comes to vitamin D is your serum level, which should be between 50-70 ng/ml year-round, and the only way to determine this is with a blood test.

Your skin produces vitamin D in response to ultraviolet light, so sun exposure or a safe tanning bed are the preferred methods of boosting your vitamin D. However, a D3 supplement can be used when necessary. Most adults need about 8,000 IUs of vitamin D3 per day to achieve serum levels of 40 ng/ml. If you take supplemental vitamin D3, you also need to make sure you’re getting enough vitamin K2, as these two nutrients work in tandem to ensure calcium is distributed into the proper areas in your body.

DHA (Docosahexaenoic Acid)

DHA is an omega-3 fat that plays a role in keeping your cell membranes healthy, flexible, and resistant to oxidative stress, which decreases inflammation. Chronic inflammation is a key factor in many degenerative diseases, including dementia. Low DHA is has been linked with depression, memory loss, and even elevated hostility, which reflect its importance to optimal brain function.

The American diet has far too many omega-6 fats and not enough omega-3 fats due to its heavy reliance on processed food. You can boost your DHA by eating more fish, such as salmon and sardines, but so much of the fish today is contaminated with mercury and other toxic compounds that I prefer to take a high quality omega-3 fat supplement such as krill oil.

Folate (Vitamin B9)

Folate helps prevent depression, seizure disorders, brain atrophy, and other neurological problems. Folate deficiencies correlate with impaired memory, slowed mental processing and overall cognitive decline, particularly in the elderly. Your body also needs folate to make red blood cells. Folate deficiency has been thought to lead to elevated homocysteine levels, which can be a major contributor to heart disease and Alzheimer’s. However, recent studies may have disproven that idea.17

People often confuse folate with folic acid, and it’s important to know the difference. Folate is the naturally-occurring form of the vitamin and contains all of the related isomers your body needs for optimal use. Folic acid is the synthetic form of the vitamin that is used in most supplements and in fortified foods.

It is always preferable to raise your folate levels by modifying your diet, as opposed to eating “enriched” foods or taking a multivitamin. Foods rich in folate include egg yolks, sunflower seeds, asparagus, avocados, broccoli, cauliflower, basil, parsley, and greens such as romaine, turnip, collards, and spinach.18 If you do think you need a supplement, make sure it lists “folate” on the label, rather than folic acid, as this suggests food sources were used.

Magnesium

Magnesium plays a role in your body’s detoxification processes and is therefore important for minimizing damage from environmental chemicals, heavy metals and other toxins. Even glutathione, considered by many to be your body’s most powerful antioxidant, requires magnesium in order to be synthesized. But this important mineral also helps your brain.

Magnesium acts as a buffer between neuron synapses, particularly those involved with cognitive functions (learning and memory). Magnesium “sits” on the receptor without activating it, in effect protecting the receptor from over-activation by other neurochemicals, especially glutamate. Glutamate is an “excitotoxin,” which can harm your brain if it accumulates, and magnesium helps prevent this. That’s why you often see magnesium advertised as a “calming” nutrient.

Good sources of magnesium are whole organic foods, especially dark green leafy vegetables, seaweed, dried pumpkin seeds, unsweetened cocoa, flaxseed, almond butter, and whey. If you choose to add a magnesium supplement, there are many forms so it can be a bit confusing. A newer type called magnesium threonate is particularly good due to its ability to penetrate cell membranes and cross your blood-brain barrier, which is important for preserving good cognitive function as you age.

SOURCE

http://articles.mercola.com/sites/articles/archive/2014/01/09/centenarians.aspx#!