A natural brain food diet involves adding foods to your diet that are rich in the types of neurochemicals that help enhance and maintain certain mental capabilities such as alertness, concentration, sensory motor skills, memory and resistance to stress and mental decline. Foods for healthier brain functioning may already be a part of your meals, and understanding how they benefit you can help you continue a healthy diet.
Intellectual Performance
According to Psychology Today, intellectual performance requires omega-3 fatty acids which also form the membranes of brain cells. The website further states that learning and memory create new connections between nerve cells in the brain, requiring new membranes to sheath the cells. Consuming omega-3 fatty acids keeps the membranes of brain cells flexible so they can absorb nutrients and allow the passage of neural signals to and from other parts of the body. Yellowfin tuna is rich in omega-3 fatty acids and also includes niacin which is a B vitamin that can help protect the brain from Alzheimer's disease, according to the Diet Channel. Psychology Today recommends using canola oil and walnut oil for frying foods because those oils contain omega-3 fatty acids whereas oils derived from corn, safflower and sunflower contain omega-6 fatty acids that can be detrimental to brain function.
Energy
Carbohydrates provide energy for the functions of the brain. According to the Diet Channel, sweet potatoes are rich in carbohydrates that provide energy to the brain as well as containing antioxidants such as vitamin C and beta carotene. Sweet potatoes are also rich in vitamin B6 which is responsible for creating neurotransmitters in the brain.
Mental Health
One cup of cooked kidney beans contains thiamin, a B vitamin that is necessary for cognitive function due to its function at synthesizing choline. Kidney beans also contain inositol which can help improve symptoms of mood disorders such as depression, according to the Diet Channel. Folic acid in conjunction with vitamin B6 and vitamin B12 helps create and release neurotransmitters that enable the nervous system to communicate with the brain.
Protection From Mental Decline
Foods that include antioxidants such as vitamin C, vitamin E and beta-carotene help protect brain cells from damage by free radicals. Egg yolks contribute choline to the body. Choline is a part of 2 fat-like molecules in the brain that are responsible for healthy mental functioning, according to the Diet Channel. The website suggests that a deficiency of choline can contribute to age-related mental decline and Alzheimer's disease.
Resistance to Stress
Spinach helps the brain resist oxidative stress while preventing age-related mental decline. The Diet Channel recommends including spinach in your diet to lower your risk of brain damage from neurological disorders and strokes. Raisin bran is rich in B vitamins, calcium, carbohydrates, folic acid, iron and magnesium which contribute to brain vitality. According to the Diet Channel, magnesium helps prevent migraine and tension headaches by relaxing the blood vessels in the brain.
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