The brain is one of the body's most complex and least understood organs. Staying mentally fit is not as easy to achieve as physical fitness. However, scientific research has revealed a number of compounds that directly promote positive brain functions and slow the loss of others. These compounds are found in a variety of foods that are in line with a vegetarian lifestyle.
Nuts and Seeds
A tremendous source of protein, nuts and seeds also contain ample amounts of vitamin E, an antioxidant that can help reduce the loss of cognitive functions as the body ages. Scientific research suggests that the most potent of these nuts is the walnut, which is high in omega-3 fats. Some studies have linked a lack of omega-3 to reduced brain function and depression. The FDA recommends a 1.5-ounce serving of nuts per day. Flaxseed, too, is often lauded for its nutritional value. It contains docosahexaenoic acid (DHA), which maintains proper function of brain cells and can combat depression.
Fruits
Colorful fruits, including red apples, blueberries and cranberries, contain an antioxidant called quercetin. Antioxidants search through the body for "free radicals" -- microscopic particles that can cause cell death, damage membranes and even disrupt DNA. Antioxidants can render free radicals ineffective. In particular, the skin of apples has high levels of quercetin. Red apples have the most, but green and yellow apples also contain this antioxidant. In addition, research has shown that blueberries may reduce age-related brain diseases such as dementia and Alzheimer's.
Whole Grains
Although they get a bad rap in some diets for having too many carbohydrates, grains provide a number of compounds essential to healthy brain functions. Vitamin B1, also known as thiamine, increases the likelihood of possessing healthy brain and nerve cells; it can be found in pasta, bread, rice and several types of cereal. Whole-grain cereals contain strong doses of vitamin B5, also known as pantothenic acid, which maintains the transmission of nerve pulses from the brain throughout the body. They are also rich in vitamin B6 (pyridoxine), which helps convert tryptophan into the brain chemical serotonin. Serotonin relays messages from one part of the brain to another and controls memory, sleep, appetite and moods. Magnesium is also found in whole grains, and acts as a relaxant for nerves, keeping them from working too hard.
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