Food has the ability to influence synaptic activity, or the communication between cells of the brain. Foods provide the nutrients that give cells the raw material to make energy to power cellular work. A wide-range of foods, from fish to blueberries, provide these benefits to the brain. Scientific studies show how these foods work on a cellular level.
Omega-3 Fatty Acids
Foods high in omega-3 fatty acids like walnuts, flaxseeds, salmon and soybeans provide the nutrients needed to fuel cellular energy to keep the brain healthy. In rodents, diets high in omega 3 fatty acids lead to better synaptic function and plasticity, as discussed in an article published in July 2008 in "Nature Reviews Neuroscience." Similar evidence is available for humans as well, as the researchers note. An increase in synaptic function means that neurons, or brain cells, can communicate better with each other. Plasticity is another important aspect of brain health. Plasticity refers to the ability of the brain to change its neuronal pathways as a result of learning experiences. The actual structure of the brain must change in order for input such as thoughts and ideas to be remembered long-term. Omega-3 rich foods provide the energy to support these processes. On the other hand, foods high in saturated fat like fried chicken and French fries lead to reduced brain function, as the researchers note.
Blueberries
Blueberries are a notable fruit regarding brain function. Blueberries contain powerful antioxidants called anthocyanidins, which give blueberries their blue-red color. These antioxidants have the ability to protect cells from the damaging particles called free radicals given off as a normal part of cellular metabolism. Blueberries increased brain plasticity in the hippocampus region of the brain, according to an article published in July 2007 in "Ageing Research Reviews." The hippocampus is involved with long-term memory and the ability to navigate through space.
Vitamin E
Vitamin E-rich foods play an important role in providing the brain with energy. Vitamin E works specifically on the mitochondria of the cell. The mitochondria are the parts of the cell that drive energy production. They help to convert oxygen and nutrients into ATP, which is the energy source readily usable by cells. A study published in the "American Journal of Physiology- Regulatory, Integrative & Comparative Physiology" in 2005 found vitamin E to directly improve mitochondrial function.
References
- "Nature Reviews Neuroscience"; Brain Foods: the Effects of Nutrients on Brain Function; Fernando Gómez-Pinilla; July 2008
- "Ageing Research Reviews"; The Influences of Diet and Exercise on Mental Health Through Hormesis; Fernando Gomez-Pinilla 2007
- "American Journal of Physiology- Regulatory, Integrative & Comparative Physiology"; Vitamin E at High Doses Improves Survival, Neurological Performance, and Brain Mitochondrial Function in Aging Male Mice; Ana Navarro et al.; 2005
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