Nutrition for Brain Cells

The brain is composed of millions of cells called neurons. Damage to neurons affects your cognitive functions, such as your attention and memory. You can protect your brain cells by consuming nutrients that break down hazardous compounds. Consuming nutrients that protect your brain cells may also lower your risk of neurodegenerative disorders such as Alzheimer's disease.

Free Radicals

When your body breaks down the nutrients in foods, it produces molecules called free radicals. Unhealthy habits such as smoking also accumulate free radicals in your body. According to the Franking Institute, free radicals cause chemical reactions and damage your brain cells. Your body can neutralize free radicals. However, if enough free radicals accumulate in your body, they damage your brain cells at a faster rate than your body can repair them.

Antioxidants

You can keep your levels of free radicals in check by consuming plenty of antioxidants. According to the Improving Your Memory web page on Helpguide.org, vitamin C, vitamin E and beta carotene function as antioxidants. Good sources of antioxidants are blueberries, sweet potatoes, tomatoes and green tea. In a March 2004 article in the "Journal of Nutrition," Arne Svilaas and colleagues say that coffee contains particularly high amounts of antioxidants. Red wine is also a good source of antioxidants.

Omega-3

According to the University of Maryland Medical Center, omega-3 fatty acids help to maintain healthy brain function. Deficiencies in omega-3 can cause mood swings and poor memory. Omega-3 fatty acids can also reduce your risk of brain-related illnesses, such as depression, schizophrenia and attention-deficit hyperactivity disorder. Good sources of omega-3 are whole grains, fresh fruits and fatty fish. The University of Maryland Medical Center also recommends lowering your intake of omega-6.

B-Complex Vitamins

Foods high in B vitamins protect your brain cells. According to Jacob Selhub and colleagues in a February 2000 article for the "American Journal of Clinical Nutrition," the molecule homocysteine damages your brain cells. B-complex vitamins break down homocysteine. Therefore, eating healthy amounts of B-complex vitamins helps to protect your brain cells. You can find high amounts of B vitamins in dark leafy green vegetables, citrus fruit and legumes.

Mediterranean Diet

Research suggests that following a Mediterranean diet can help to maintain healthy brain function throughout your life. According to WomensHealth.gov, following a diet of that contains high amounts of olive oil, fruit, whole grains and fish may slow age-related declines in cognitive functioning. People who follow Mediterranean diets have a lower number of brain infarcts, which are tiny pockets of brain-cell damage due to blocked blood vessels. A Mediterranean diet may also lower your risk of depression and Alzheimer's disease.