In an article for the UCLA Department of Physiological Science, author Fernando Gomez-Pinilla, a professor of neurosurgery and physiological science, suggests that the influence of diet can affect the brain's ability to understand and remember as well as mood and mental health. Specific foods enhance the brain's ability to process information and provide support for optimal mood regulation.
Omega-3
Synapses, little spaces in between brain cells, connect neurons and provide critical functions. Gomez-Pinilla says that much learning and memory occurs at the synapses. Foods containing omega-3 fatty acids support the smooth function of synapses. Gomez-Pinilla says that fatty acids enhance the release of molecules related to learning and memory.
Omega-3 fatty acids are found in cold water fish like salmon and the tiny shrimp krill, as well as flax seeds, kiwi, and walnuts, and to a lesser extent, canola and olive oil. Some margarines and eggs also contain omega-3.
Flavenoids
In a study published by the U.S. National Library of Medicine, new evidence suggests that flavonoids may have the ability to improve memory and cognitive ability. Because of their interaction with signaling pathways in the brain, flavonoids seem to have the ability to protect, enhance and stimulate brain neurons responsible for both short-term and long-term memory.
The Linus Pauling Institute cites a study in their Micronutrient Information Center paper on Flavonoids in which 1,640 elderly men and women found that those with higher dietary flavonoid intake (>13.6 mg/day) had better cognitive performance at baseline and experienced significantly less age-related cognitive decline over a 10-year period than those with a lower flavonoid intake.
The Institute says that foods high in flavonoids include red, blue, and purple berries; red grapes; red wine; black, oolong, green and white tea; chocolate; apples; citrus fruits and juices such as oranges, lemons, and grapefruit; yellow onions, scallions; kale; broccoli; celery; hot peppers and the spices parsley and thyme.
Antioxidants
A study published in the Journal of Neuroscience showed that antioxidants have a protective effect on the neurons of the brain, shielding them from age-related decline. Neuroscientist James Joseph says, "Vitamins and minerals in plant foods provide protective antioxidants, but fruits, vegetables, nuts, seeds and grains contain thousands of other types of compounds that contribute significantly to the overall dietary intake of antioxidants."
The USDA recommends foods high in oxygen radical absorbance capacity (ORAC) unit, a measurement of a food's antioxidant capacity. They include blueberries, black plums, blackberries, raspberries, strawberries, sweet cherries, avocados, oranges and red grapes.
Vitamins and Supplements
The USDA states that serious deficiencies in certain nutrients and chemical compounds, such as vitamin B12 and iron, can lead to impaired cognitive function due to neurological, or nerve fiber, complications. Additionally, folic acid, which is found in spinach, orange juice and yeast is necessary for cognitive function, and a deficiency can lead to depression or a decrease in cognitive function. A study in the British Journal of Nutrition found that foods high in selenium and B vitamins contribute to brain health and may help reduce the risk of Parkinson's Disease and depressive illnesses.
Foods high in folate include spinach, broccoli, beets, mustard greens, asparagus, romaine lettuce, lentils, and parsley. Foods high in other B vitamins include bell peppers, turnip greens, spinach, calf's liver and red snapper.
Selenium can be found in Brazil nuts, tuna, beef, cod, turkey, chicken breast, enriched noodles, eggs, cottage cheese, oatmeal, white rice, brown rice and walnuts.
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