"Food for the brain" refers to nutrients from the diet that help the brain to work optimally. Dictionary.com defines brain food as any food that aids intelligence, memory or creativity. Certain nutrients in foods have been pinpointed in research studies to provide benefit to the brain. However, not all foods show benefit. Some foods may even prevent the brain from working well -- such as diets high in saturated fat and cholesterol.
Coenzyme Q10
Coenzyme Q10 is considered to be food for the brain since it is present in the mitochondria of most every cell, protects healthy brain cells and assists with production of energy. Some cases of neurological dysfunction are related to problems associated with the mitochondria. A study published in the October 2002 issue of "Archives of Neurology" supplemented patients with early Parkinson's disease with CoQ10 to determine effects on the brain. Those who supplemented with the CoQ10 had slower rates of brain deterioration than the placebo group. CoQ10 is found in soybean oil, canola oil, boiled eggs, fried beef, steamed rainbow trout and roasted peanuts.
Choline
Choline is an essential nutrient that provides structure to the cells in the brain. Additionally, choline Is needed to make a critical neurotransmitter, acetylcholine. Neurotransmitters send signals through the brain to allow for communication between the body and the brain. Choline is found in meat, peanuts and eggs.
Omega-3 Fatty Acids
Omega-3 fatty acids are considered to be brain food since they assist with reducing the risk of memory loss, dementia and Alzheimer's disease. Today's Dietitian explains that omega-3 fatty acids do this by causing the growth of neuron connections that the brain uses to process and retrieve information. Phospholipids in the brain are made up of omega-3 fatty acids. Omega-3s in cell membranes are decreased in some people with dementia. Omega-3 fatty acids are found in cold-water fish, such as mackerel, tuna, herring and salmon.
Fruits and Vegetables
Antioxidants are the components in fruits and vegetables that act as food for the brain. Antioxidants provide nutrients to the brain and protect brain cells. The Alzheimer's Association recommends eating a diet rich in protective foods and encourages dark-skinned fruits and vegetables. Other fruits and vegetables rich in antioxidants include kale, spinach, broccoli, onion, eggplant, red bell pepper, cherries, blueberries, raspberries, blackberries, oranges and red grapes.
References
- Dictionary.com: Brain Food
- Today's Dietitian: Dietary Tips for Baby Boomers: Ageless Advice for an Aging Generation
- "Archives of Neurology"; Effects of Coenzyme Q10 in Early Parkinson Disease: Evidence of Slowing of the Functional Decline; Schults, et al.; 2002
- Alzheimer's Association: Adopt a Brain-Healthy Diet
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