10 Nutrients for a healthy mind

Second Timothy 1:7 says, “God hath not given us the spirit of fear; but of power, and of love, and of a sound mind.” The Word of God renews our mind in a spiritual sense. Now we have discovered that foods and nutrients from His plant kingdom can have a significant effect on mood, memory and other mental functions. And to live the abundant life we all deserve, it’s important to have a clear and focused mind, as God intended.

Here are 10 very effective nutrients for a healthy mind:

1. Beta-carotene – Adequate amounts of beta-carotene are critical to ensure proper thought processes. Good sources are dark green leafy vegetables, carrots and sweet potatoes.

2. Folic Acid – A deficiency of folic acid (folate) can lead to depression, dementia and even psychiatric problems. Studies show that correcting a folic acid deficiency with as little as 400 micrograms daily can increase brain chemical transmitters (serotonin) and can correct forgetfulness, depression and irritability. Good sources are spinach, lima beans and green leafy vegetables.

Alzheimer’s Disease, a short excerpt…

Like former President Ronald Reagan who lost his battle with Alzheimer’s disease in June 2004, people with this severe form of dementia are eventually robbed of their memories and of their ability to communicate with loved ones. It can be very heartbreaking, especially when the victim can no longer recognize their spouse or children. According to the Alzheimer’s Association, “Alzheimer’s is a degenerative brain disease that usually begins gradually, causing a person to forget recent events or familiar tasks. How rapidly it advances varies from person to person, but the disease eventually leads to confusion, personality and behavior changes, and impaired judgment. Communication becomes more difficult as the disease progresses, leaving those affected struggling to find words, finish thoughts or follow directions. Eventually, most people with Alzheimer’s disease become unable to care for themselves.”

While scientists aren’t certain what causes the disease, most agree that a variety of factors could contribute to DNA damage and the death of nerve cells in the brain that can lead to a decline in brain function, and advanced age and family history appear to be risk factors.

Quercetin, a Great booster…

Quercetin is one of the most abundant chemical compounds in fruits and vegetables. Quercetin is an important member of a large group of plant compounds called flavonoids. Flavonoids have potent antioxidant properties, but also have recently been shown to have anti-inflammatory and antihistamine effects. Foods particularly high in quercetin include apples, onions, parsley, purple grape juice and tea. As we study the therapeutic uses of quercetin, we quickly realize why God spread it so widely throughout the plant kingdom. Quercetin helps to alleviate allergy symptoms. Studies show it inhibits the release of histamines from certain types of red blood cells and thus functions as a mild antihistamine.

Prevention is Better than Cure

When it comes to prevention, the majority of allergy sufferers get an “F” on their “Allergy Report Card” according to a recent survey because nearly half wait until symptoms occur before taking action, rather than taking advantage of therapies that can prevent symptoms from occurring. For the survey, conducted by the Asthma and Allergy Foundation of America, researchers interviewed 1,000 men and women about their knowledge of allergy triggers, symptoms, prevention and treatment. About half of those surveyed were seasonal allergy sufferers who were also asked questions about their management of their allergies. Unfortunately, most scored poor marks in many areas of allergy knowledge, including the following:

• Awareness, “F.” Only 28 percent said they were very knowledgeable about allergies. In addition, only one in five knew that having a family history of allergies increases their risk of allergies.
• Triggers, “C.” Most could identify common triggers such as pollen, pet dander, and mold. But awareness was lower for other triggers such as cockroaches.
• Symptoms, “F.” About 80 percent said allergy symptoms (such as stuffy nose, congestion, itchy and watery eyes, or a runny nose) disrupt their lives.
• Prevention, “F.” Most fail to act before allergy symptoms occur.
• Treatment, “D.” Many are aware of over-the-counter allergy medications, but many aren’t treating their symptoms because of fears about side effects.

The Healthy Grilling Guide

A new poll by Weber-Stephen Products of more than 1,000 adults forgoing traditional vacations this summer shows that 24% plan to host more barbecues than in past years, and 21% plan to spend more on grilling this season than they typically would. Healthy Grilling Guide Grill owners, industry experts say, also are increasingly adding healthy options to their outdoor meals, including leaner meat, chicken, fish, vegetables, veggie burgers, tofu and fruit. But they don’t always know the quick tricks or have the tools that can make grilling a healthy, delicious feast a snap. Spice It Up If you’re trying to keep your waistline in mind when you’re firing up the grill, a smart place to start is the pantry. You only need a few ingredients to give your meals a lot of flavor, says Jim Shults, spokesperson for Solaire Grills and former publisher of the magazine Barbecue and Beverage.

When working with fruits and vegetables, apply a light coating of oil-olive, canola or Enova (a blend of soy and canola oil that’s lower in saturated fat than canola oil)-and grill over a medium flame (280 to 350 degrees) to avoid burning. If you want grill marks, let the grill heat for a while before you add food and don’t constantly flip pieces, checking to see if they’re done. One easy way to change up veggies, such as parboiled corn, is to apply flavored oil, vinegar or dressing just prior to grilling. Fruits, Shults says, need little beyond oil, since the heat from the grill chemically changes them and brings out their sweetness.