what to make sure to get enough of?

Question
Dear Tanya,  thanks for ur intensive and quick reply. im wondering what exactly i could EAT though (make sure i get enough of despite my eating fairly little) for me to get these various nutrients you mentioned.  thanks tons :)

Nada


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Followup To
Question -
Hi there!

I have a very very busy schedule and Im not much of an eater so I end up eating quite little (my weight is fairly healthy though for my short height- im not underweight).   So since I eat very little AND I'm a vegetarian...can you recommend what foods I should get enough of for brain power?  I mean most of the work I do involves using my intelligence (focusing on reading and writing and speaking alot) since I am studying for a masters and working as a teacher as well.  

Please let me know what I need to make sure I eat enough of so that I can concentrate alot and so my brain does not to give up on me!

thanks!

Nada
Answer -
Hello Nada,

Out of all nutrients known for their effects on brain functions, two groups are assumed being of particular importance for the process of learning therefore being of even more importance for children with learning disabilities. This is what they are and why.

The process of learning is believed to rely on mechanisms providing contacts between brain cells called, as you know, neurons. These contacts take place in highly specialised tiny places where two neurons physically contact each other called synapses. One of the neurons initiates the contact by releasing a chemical substance, called neurotransmitter, into the narrow cleft separating pre-synapse from post-synapse.

As soon as the neuron-recipient feels this substance, it gets all excited and became electrically active. The more often the contact the easier the recipient gets excited. Under one important condition: if there's enough of the substance-neurotransmitter. More synapses involved mean a higher probability of newly formed communication pathways - "learned" ones. There are enzymes and their helpers co-enzymes that work facilitating the production of neurotransmitters. Many vitamins are involved in enzymes' work. The good example of co-enzymes is the well-known supplement co-enzyme Q10.

Another way to help the process of learning is to supply the brain with neuronal metabolites that promote neuronal growth and activity and enrich the brain architecture.

This is the list of nutrients, which were under investigation whether they work for children with learning disabilities (Alternative Therapies in Health and Medicine, 2000, 6(3): 85-91):

1. Magnesium Chelate 100 mg (at bedtime since it causes drowsiness)
2. Pure Vitamin C 100 mg (bioflavanoids were excluded due to their adverse effects on learning disabilities)
3. Vitamin B1 Thiamine 50 mg
4. Vitamin B3 Niacinamide 50 mg
5. Vitamin B6 Pyridoxine 100 mg
6. Vitamin B12 500 mcg
7. Folic Acid 400 mcg
8. Manganese Chelate 20 mg
9. Zinc Chelate22.5 mg
10. L-tyrosine 500 mg
11. L-glutamine 500 mg
12. Linoleic Acid as evening primrose oil 500 mg
13. Co-enzyme Q10 10 mg

These nutrients were tested on a group of 19 children with learning disabilities for 4 years resulting in dramatic improvement in behavior and academic grades. All the participating children were able to join the mainstream school classes. Those who discontinued the program remained in normal range of school performance for almost one year, however their grades were gradually decreasing. Those who stayed on the program, continued improving their grades during this year so that in the end of the year 4, the difference in overage grades became very significant: 94.6 in those remaining versus 79 in those who discontinued.

Out of the nutrients on the list, the most prominent effect had magesium, vitamins B1 and B6, Zn, and folic acid, followed by vitamin C, L-glutamine, and primrose oil. Manganese was found to have mild adverse effects.  

Answer
Oh, yes, I forgot to mention that since you eat little, your chances to get all you need with food are small. The matter is, to get all nutrients with foods, you MUST get also about 6,000 to 10,000 Calories because nutrients and calories are coupled.

This is how Mother Natutre planned for us. We were supposed to spend them all when we, as a species, had to work very hard just to stay alive - and spending them all we were! Not now, especiall eating little. Unfortunately.

Notwithstanding, I can list food sources for the nutrients in question.

Magnesium - grain, fruits and vegetables

Vitamin C - citruses, berries, kivis

Vitamin B1 Thiamine - fortified breads, cereals, whole grains, wheat germ, lean meats, fish, dried beans, peas, and soybeans.

Vitamin B3 Niacinamide - Liver, lean meat, poultry, fish, rabbit, nuts, peanut yeast, meats including liver, cereals, legumes, asparagus, seeds, milk, green leafy vegetables, and fish

Vitamin B6 Pyridoxine - beans, meat, poultry, fish, and some fruits and vegetables

Vitamin B12 - animal foods including fish, meat, poultry, eggs, milk, and milk

Folic Acid - dark leafy greens, oranges and orange juice, beans and peas

Manganese (a trace element) - pineapple, oatmeal, pecans, brown rice

Zinc - a very detailed information is here:
http://www.healthyeatingclub.com/info/books-phds/books/foodfacts/html/data/data5

L-tyrosine  - fermented cheeses, especiall Cheddar, avocados, red wine


L-glutamine - soy, alfalfa, barley, oatmeal

Linoleic Acid - flax Seeds, walnuts, salmon

Co-enzyme Q10 - sardines, mackerel, heart, liver and meat of beef, lamb and pork, eggs  

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