Your entire body relies on a nutritious diet to function properly, and your brain is no exception. Eating plenty of foods from each of the food groups ensures that your brain gets the vitamins and minerals it needs to stay healthy throughout your life. The effects of nutrition on the brain are evident as early as the fetal stage, as are the benefits of good nutrition into the later years of a person's life.
Vitamin B-12
Getting adequate amounts of vitamin B-12 in your diet can lower your risk of Alzheimer's disease. People with low levels show more of an incidence of shrinkage and atrophy in the brain, reports U.S. News and World Report. Even people on the lower end of the normal B-12 intake showed less brain volume in studies than those who had higher levels of the vitamin in their blood. People with higher levels also did better on cognition tests than those with lower amounts. To increase your vitamin B-12 intake, eat more meat, fish, eggs and fortified cereals or talk with your doctor about a supplement.
Healthy Fats
The three types of fat that help keep your brain healthy are polyunsaturated, monounsaturated and omega-3 fatty acids. In contrast to saturated fat and trans fat, these types are beneficial in moderate amounts. Of particular benefit are omega-3s, available from fish, such as salmon, mackerel, herring, tuna and sardines as well as flaxseed and walnuts. Omega-3s concentrate in your brain and can prevent or reduce the symptoms of depression, protect your memory and reduce the risk of dementia. Increasing your intake can improve your problem-solving skills and your ability to remember.
Protein
Protein is a necessary nutrient for creating amino acids that form the neurotransmitters in your brain. Two amino acids found in protein foods are tryptophan and tyrosine. Getting adequate amounts facilitates the production of serotonin, dopamine, epinephrine and norepinephrine, which are neurotransmitters that relax and perk up the brain. Good choices of protein foods include seafood, tofu, meat, eggs, dairy, beans, nuts and seeds.
Vitamin E
According to the Council for Responsible Nutrition, the antioxidant properties in vitamin E may reduce neurological damage and lower the risk of developing Alzheimer's disease or slow its progression. An antioxidant fights damage to cells that occurs from exposure to toxins and helps to prevent health problems from altered cell structure. Studies have also indicated that people who take vitamin E supplements have lower incidences of dementia and improved cognition. Foods that contain this nutrient include almonds, wheat germ oil, peanut butter, spinach, broccoli, kiwis, mangoes and tomatoes.
References
- Ask Dr Sears: Brain Foods
- U.S. Department of Agriculture; Boosting Our Knowledge of Brain Food; December 2007
- U.S. News and World Report; Vitamin B-12 Key to Aging Brain; Amanda Gardner; September 2008
- Help Guide: Good Fats, Bad Fats and the Power of Omega-3 Fats
- Council for Responsible Nutrition; Vitamin E Improves Brain Function; Annette Dickinson, PhD
- Office of Dietary Supplements: Vitamin E
