Nutrition: Food Vs. Supplements – PART 2

Submitted/Written by Diane Maurer, Watchung resident – as told and advised by Clif Joseph

Welcome back fellow Watchung residents! Last month we introduced a nutritional mindset that brings awareness to the fuel we use in our bodies. This month we continue with the list of power Foods and discuss Supplements.

  • Blackcurrants: Get a blackcurrant boost

Vitamin C has long been thought to have the power to increase mental agility and protect against age-related brain degeneration including dementia and Alzheimer’s. One of the best sources of this vital vitamin are blackcurrants. Others include red peppers, citrus fruits and broccoli.

  • Pumpkin seeds: Pick up pumpkin seeds

Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.

  • Broccoli: Bet on broccoli

Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and to keep our brains and our memories sharp. Low levels of acetylcholine are associated with Alzheimer’s.

  • Sage: Sprinkle on sage

Sage has long had a reputation for improving memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too. Add at the end of cooking to protect the beneficial oils.

  • Walnuts: Eat more nuts

A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and whole grains.

Brainpower supplements

Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials. If you are considering taking a supplement it is best to discuss this with your General Practitioner or qualified healthcare professional.

The importance of exercise

Don’t forget that as well as a healthy diet, exercise helps to keep our brains sharp. Research suggests that regular exercise improves cognitive function, slows down the mental aging process and helps us process information more effectively.

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

Clif “CJ” Joseph and Reggie Tyler operate Fitness-Essentials in Warren. Diane has been a client for 11 years.

Fitness-Essentials vision statement: “To create a judgement free zone that allows our members to reach their maximum potential by embracing positive changes in their mind and body.”

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