The brain is a complex organ that has specific nutrient needs. Good nutrition for the brain calls for a diet low in saturated fats and sugars, and high in foods rich in vitamin B. The brain also needs unsaturated fats (particularly omega-3 fatty acids), fruits and vegetables. Vitamins C and E, as well as beta-carotene, protect brain cells. The brain relies on glucose for fuel, so an adequate intake of carbohydrates is essential for optimal brain function.
Protein Foods
Consume more eggs. Eggs are an excellent source of dietary choline. Our bodies produce some choline. Choline a necessary component of two fat-like molecules in the brain, phosphatidylcholine and sphingomyelin. They help maintain brain health. Choline is essential for making acetylcholine, a neurotransmitte that's critical for memory. A choline deficiency can contribute to age-related mental decline.
Consume lean beef, lamb and turkey. These meats are excellent sources of protein and B vitamins. In addition, lamb (and turkey) is rich in tryptophan, a precursor to the brain neurotransmitter serotonin. Lamb is rich in selenium. Selenium is a potent anti-oxidant. It works together with a group of nutrients that helps to prevent brain cell damage. In addition to selenium, this group of nutrients includes vitamins C and E. Seeds and nuts are rich in vitamin E.
Fats
Consume foods rich in omega-3 fatty acids. Walnuts aid the brain because of their high concentration of omega-3 fats. The brain's structure is made up of 60 percent fat and for brain cells to function properly, a diet rich in omega-3 fats, including walnuts, flaxseeds, canola oil, flaxseeds, and cold-water fish, is important.
According to a 2004 article published by the Journal of Nutrition, Health and Aging, fats (especially omega-3 fatty acids), were the first of the dietary factors (nutrients) to show an effect on the brain's structure and function. They also contribute to intellectual performance. Yellowfin tuna is a smart choice because it is rich in both the omega-3 fatty acids and the B vitamin niacin, offering double protection against age-related cognitive decline.
Fruits
Nutrients found in cranberries help preserve cognitive function and improve working memory. Blueberries, strawberries and grape juice are other top-notch brain foods. They are anti-oxidant rich, helping to protect the brain from oxidative stress and reducing effects of age-related brain function decline. Strawberries, for instance, are also a good source of potassium, folate, riboflavin, vitamin B5, B6, magnesium and copper, all important nutrients for brain health.
Vegetables
Spinach helps protect the brain from oxidative stress. Eating more spinach (or sea vegetables like kelp) might lessen brain damage from strokes and other neurological disorders. Potatoes are a great source of carbohydrates, necessary for energy as the brain operates almost exclusively on glucose (broken down from carbohydrates). Potatoes are rich in vitamin B6. Vitamin B6 is necessary to produce a class of neurotransmitters that influence behavior. Brain chemicals in this class include serotonin (regulates mood and appetite), melatonin (the hormone needed for sleep), and epinephrine and norepinephrine (hormones that help us respond to stress).
Legumes and Whole Grains
Include legumes and whole grains in your diet. Thiamin helps convert food to energy and is needed to synthesize acetylcholine, the important neurotransmitter mentioned above. Make all beans a staple in your healthful diet.
Consume magnesium-rich whole grains, such as quinoa. Quinoa is also a good source of riboflavin (vitamin B2), which helps convert food to energy within cells. Riboflavin increases the blood flow to brain cells.
References
- J Nutr; Grape Juice, Berries, and Walnuts Affect Brain Aging and Behavior; JA Joseph, B Shukitt-Hale, and LM Willis; July 29, 2009
- J Nutr Health Aging; Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients; JM Bourre; Sept 2006
- J Nutr Health Aging; Roles of unsaturated fatty acids (especially omega-3 fatty acids) in the brain at various ages and during aging; JM Bourre; 2004
Member Comments