Foods To Eat & Avoid For The Brain

If you want an optimally functioning brain, you need to consume a healthy diet. By consuming more of the following recommended foods and reducing or eliminating the foods that should be avoided you will optimize your brain power today and reduce your risk of developing brain related diseases in the future.

Eat More Omega-3s

According to sciencedaily.com, Omega-3 fatty acids, found in cold water fish, walnuts, and sweet potatoes, are essential for normal brain function. They enhance learning and memory and fight against mental disorders, such as depression, ADD, dyslexia, bipolar disorder, schizophrenia, and dementia. The article explains that Omega-3s are beneficial because they support the synapses in the brain, which is where numerous brain related functions take place.

Eat More Complex Carbohydrates

According to Patrick Holford in his book "New Optimum Nutrition for Brain Health," the most important nutrient for a healthy brain is glucose, as glucose is the fuel that the brain runs on. Glucose comes from carbohydrate-containing foods. Even a mild deficiency of glucose in the body can result in dizziness, fatigue, insomnia, depression, poor concentration, and forgetfulness. Holford warns that not all carbohydrates are good for fueling the brain, however. He recommends unrefined carbohydrates, which include beans, legumes, fruits, vegetables, brown rice, oatmeal, and whole wheat products.

Avoid Processed Carbohydrates

Holford recommends avoiding all refined carbohydrates, including white bread, white rice, cookies, muffins, cakes, sweets, sugar, and processed cereals. He explains that these refined foods result in blood sugar imbalances and can cause the same negative symptoms that were mentioned above for glucose deficiency. According to Holford, refined carbohydrates are damaging to the brain, causing inflammation and slowing down brain communication, and can even contribute to Alzheimer's.

Avoid Trans Fats

In addition to avoiding processed carbohydrates, Holford recommends avoiding trans fats, which are found in deep fried foods and foods that contain hydrogenated vegetable oil. He explains that trans fats can be taken into the brain and can interfer with your ability to think clearly. Trans fats also may become rancid in your body and damage nerve-cell membranes. Finally, trans fats may block the brains' ability to convert the omega 3 fatty acids that it requires for optimal health into the usable forms of fatty acids, GLA and DHA. Without this ability, the brain will become deficient in vital brain fats. Avoiding trans fats can help you avoid these problems.