I used to think that the brain was the most important part of the body,” comedian Emo Philips once said. “Then I realized, ‘look who’s telling me that.’”
No matter who tells us how important our brains are, it is important to keep them healthy. Elizabeth M. Ward writes about a balanced, nutritious diet for brain health in her article “6 Must-Have Nutrients for Brain Health” on the Next Avenue website.
Here is a quick summary of the six nutrients.
1.) Magnesium.
Magnesium is known for deflecting cell damage and inflammation and could help preserve cognition.
Target: 320 mg/day for women and 420 mg/day for men.
Good Sources: Pumpkin seeds, almonds, spinach, peanut butter, black beans, and yogurt.
As we age, the body absorbs less magnesium and loses more of it. Thus, a regular multivitamin can help bridge small gaps in food intake.
2.) Protein
The body uses the amino acids in food proteins to produce brain cells, neurotransmitters, and other compounds that support brain health.
Daily Target: 0.45–0.55 grams of protein per pound of body weight, which is equivalent to 68–82 grams of protein for a 150 lb. person.
Good Sources: Fish, poultry, lean meat, Greek yogurt, and whole eggs.
3.) Choline
Choline helps shore up brain cell membranes, most notably neurons.
Target: Men 550 mg/day and women 425 mg/day.
Good Sources: Choline is concentrated in high-protein foods such as whole eggs, chicken, and roasted soybeans.
4.) Fiber
Besides your gut, fiber plays a crucial role in keeping your brain healthy.
Target: Men 51+ 28–30 g/day and women 21–22 g/day
Good Sources: Found naturally only in plant foods, such as lentils, black beans, pinto beans, blackberries, and whole-wheat pasta.
Try to include at least five servings of fruits and vegetables and three servings of whole-grain foods daily.
5.) Omega-3 fats
Omega‑3s are a family of essential fats, but EPA and DHA are the two forms your body uses most directly for heart, brain, and anti‑inflammatory benefits.
Target: 250–500 mg/day of combined EPA + DHA, ideally from food. For supplements, many clinicians advise 1,000 mg/day of EPA + DHA for general wellness.
Sources: Fish, and if you eat small amounts, you may benefit from a supplement.
Omega-3 supplements can interact with the medication you take, and high doses (>3,000 mg/day) should not be self‑prescribed.
6.) Vitamin B12
Vitamin B12 deficiency may be a cause of cognitive decline, and it should be ruled out when cognitive decline occurs.
Target: At least 2.4 micrograms (mcg) per day, but many need 10–12 mcg/day from food or supplements because absorption declines with age.
Sources: Found naturally only in animal foods, but can also be consumed in a fortified cereal. One serving of Cheerios provides 25% of the suggested daily intake.
Most older adults do not need megadose pills unless a clinician prescribes them.
For more specifics, you can read Elizabeth M. Ward’s article. But most importantly, always check with your medical provider to know what is best and safe for you.
•••
Brain Tease: Identify the next number in these number sequences.
1.) 2, 6, 12, 20, 30, ?
2.) 4, 11, 25, 53, 109, ?
3.) 3, 5, 9, 17, 33, 65, ?
•••
The jingle Dinah Shore sang at the end of her variety show was — and you can sing along — “See the USA, in your Chevrolet.” I received correct answers from Stephen Woolpert, Doug Nelson, Shelly Hinatsu, Bruce Johnson, Tina Castanares, Donna Mollet, Rhonda Spies, Debbie Medina, Lana Tepfer, Pat Evenson-Brady, Dave Lutgens, Eva Summers, Judy Kiser, Rebecca Abrams, Pat Pettit, Keith Clymer, and Ron Nelson, who is this week’s winner of a quilt raffle ticket.
•••
And last week, while listening to the beautiful rendition of the theme from Have Gun Will Travel sung by a CGN reader, I missed Steve Podvent, Ron Nelson, Charlotte Arnold, Mary Collins, and Bruce Johnson.
•••
This week’s question is about a popular advertising slogan introduced in 1962. For this week’s “Remember When” question, the slogan “Trust your car to the man who wears the star” was an advertising campaign for what gasoline company? Email your answer to mcseniorcenter@gmail.com, leave a message at 541-980-4645, or mail it with a receipt from when gasoline was only twenty-three cents a gallon.
•••
Well, it’s been another week, driving along a dirt road, trying to stay out of a ditch. Until we meet again, always stay awake when listening to your conscience.
•••
“Man suffers because of his craving to possess and keep forever things that are impermanent.”
— Alan Watts
•••
Nutritious home-delivered and in-person meals are available at noon Monday through Friday unless otherwise noted.
Seniors of Mosier Valley (541-980-1157) – Wednesdays with music on 2nd and 4th Wednesdays; Dufur - Wednesdays at noon at 320 NE 2nd Street;
Hood River Valley Adult Center (541-386-2060); Sherman County Senior and Community Center (541-565-3191); The Dalles Meals-on-Wheels (541-298-8333).
For meal sites in Washington, call Klickitat County Senior Services at the Goldendale office (509-773-3757) or the White Salmon office (509-493-3068), and in Skamania County, call Senior Services (509-427-3990).
`Answers:
1.) 42. The differences are 4, 6, 8, and 10, so the next difference is 12.
2.) 221. Double then add 3.
3.) 129. Mulpiply by 2, then add -1.
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