Neurotransmitters in the brain, chemicals through which billions of neurons in the brain communicate to build, heal and grow, need the proper nutrition. Changes in nutrient or energy levels can adversely affect brain functioning and mental abilities such as concentration and memory. Brain cells use twice as much energy as other cells, according to The Franklin Institute, and need a diet rich in omega-3s, antioxidants, B vitamins and complex carbohydrates to function well.
Essential Fatty Acids
Omega-3 fatty acids are important compounds that work directly on the brain, stimulating brain power by fortifying the connections between brain cells. Because the body cannot make these essential oils from other compounds, the brain needs foods rich in omega-3s such as fish for learning, memory and concentration. To stimulate and improve your brain, eat cold water fish such as mackerel, tuna, halibut, herring and salmon. Flaxseed, flaxseed oil, walnuts and walnut oil are other good dietary choices. Although supplements exist if you have an aversion to fish, nutrients from food sources are preferred. Sprinkle walnuts on breakfast foods, luncheon salads and dinner casseroles. Hemp seeds and soybeans also provide omega-3s.
Antioxidants
Antioxidants keep oxygen flowing optimally through the body and the brain. Foods rich in antioxidants are berries such as blueberries and cherries, grapes, pomegranates, kiwis, pineapples, lemons, oranges, grapefruit and plums. High-antioxidant vegetables include parsley, artichokes, red cabbage, chili peppers, kale, spinach and red beats. Legumes such as pinto beans, soybeans and broad beans, as well as pecans, sunflower seeds, walnuts and hazelnuts also contain antioxidants. Corn, oats, barley, millet and even certain spices, such as cinnamon, oregano and cloves, can help improve the functioning of the brain. Dry-roasted peanuts that can be sprinkled on cereals and salads are a good choice because they are as rich in antioxidants as strawberries and blackberries and even surpass apples.
B Vitamins
B vitamins, in particular B6, B12 and folic acid, are important to brain functioning. Vitamin B6 is necessary for the body to produce and use the brain chemicals serotonin, norepinephrine and dopamine, which have profound effects on mood and movement. An Oxford University study published in 2010 suggests that B vitamins can cut in half the rate of brain shrinkage in the elderly who have mild memory problems. Good sources of B vitamins include asparagus, broccoli, black beans, citrus fruits, soybeans, melons, strawberries and dark, leafy greens such as spinach.
Complex Carbohydrates
Glucose is the sugar in the bloodstream obtained from carbohydrates that fuels brain power and is the only fuel used by brain cells. Because glucose cannot be stored in brain neurons, the brain needs a constant supply from the blood. However, eating too much sugar and refined carbohydrates such as white flour products can actually deprive the brain of glucose, according to The Franklin Institute. Complex carbohydrates dose glucose in the blood to provide a steady supply, whereas honey, fruit juices and corn syrup, together with simple sugars in refined and processed foods, simply inject sugar into the blood all at once. Complex carbohydrates include multigrain bread products, oatmeal, brown rice and most fruits and vegetables.
References
- The Franklin Institute: Nourish - Carbohydrates Fuel Your Brain
- University of Maryland Medical Center: Attention Deficit Hyperactivity Disorder
- Help Guide: How to Improve Your Memory
- Brain Health & Puzzles: Brain Nutrition
- Fat Free Kitchen: Foods High in Antioxidants
- PLoS ONE; Homocysteine-Lowering by B Vitamins Slows the Rate of Accelerated Brain Atrophy in Mild Cognitive Impairment: A Randomized Controlled Trial; David Smith, et al.; 2010.
