- Manganese, like copper, is both important for proper
brain function and has potential for adversely affecting
the brain if taken in excess. - Lead, arsenic and mercury are all toxic to the brain and
pose real health problems throughout the world. Lead
poisoning has been known for centuries. For years scien-
tific literature has described mercury poisoning, ranging
from contamination of fish through accumulated methyl
mercury (introduced to the food chain by industrial
waste) to consumption of grain treated with mercury
fungicide. The debate over dental fillings is still a concern
to many in the scientific community. - Vitamin B6 is another important brain nutrient, and is used
in the regulation of certain neurotransmitters. Because
estrogen can reduce the levels of vitamin B6, this may be
important for some women, especially those taking birth-
control pills and on estrogen-replacement therapy.
Though caffeine isn’t considered a nutrient, it is a drug with
potential brain effects. This is obvious to those who regularly con-
sume caffeine. One main effect is increased mental performance and
alertness, though negative brain effects can appear soon afterwards
when the drug wears off and you crave more, especially if your food
intake is not adequate. The physical side effects of caffeine can be
unhealthy for some while others can tolerate relatively small amounts
of caffeine each day. It’s up to you to determine if your body can tol-
erate caffeine, and if so, how much.
As you can see, a variety of dietary and nutritional factors can
help improve brain power — beginning at fetal development and
continuing throughout your life and into old age. Both children and
adults can improve their brain function by choosing foods that match
their needs. For example, eating a balanced ratio of protein, unrefined
carbohydrate and fat can help optimize blood sugar, thereby improv-
ing cognition, learning and memory. Certain dietary supplements can
also be very helpful, especially EPA. Making dietary choices that
ensure proper nutrient intake, such as adequate folate levels, can also
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