Nutrition aids in brain development, concentration, memory and learning. When nutrition is inadequate, the brain conserves energy for these processes at the deficit of others such as sleep/wake cycles, energy and mood. If a pre-existing condition is not the culprit for cognitive decline, maintaining healthy eating habits can help keep these processes functioning at the optimum level. Approach a health professional about concerns before attempting to diagnose or self-medicate any condition.
Plant-based Lipids
Lipids are dietary fats. The fats required for optimum cognitive function are derived mostly from plant and fish sources. The Franklin Institute states that the brain is composed of nearly 70 percent fat. When food is broken down into fatty acids, these molecules begin to build cell membranes, protect myelin fibers that control thought processes and help communicate these processes to the rest of the body. Lipid foods for cell building and smooth electrical processes in the brain include olive oil, almonds, pecans, macadamias, peanuts and avocado.
Fish-based Fatty Acids
Essential fatty acids, or omega-3s, can also build brain cells directly from the food source. Your body does not manufacture these fatty acids, and you must gain them through adequate amounts of fish in your diet. Omega-3s are also present in lesser amounts in nuts and seeds. Getting enough of these essentials can defend the brain against the effects of environmental stress, infections, alcohol use, excess sugar, and vitamin and mineral deficiencies. According to Dianne Craft, M.A., C.N.H.P., essential fatty acid supplements may help improve symptoms of dyslexia and attention deficit disorders that often run in families.
Micronutrients
Micronutrients are major players in maintaining brain function. Iron, zinc, choline, selenium, iodine, magnesium, the B vitamins, and vitamins A and C are all important nutrients in terms of balancing brain function with energy metabolism, producing brain lipids, proper neurotransmission and preserving DNA and RNA. The Virtual Medical Centre suggests that an iron deficiency in particular may be to blame for symptoms of fatigue, lethargy and irritability and contribute to attention deficit disorders. Additionally, protein, folate, B-12 and vitamin D are all likely to cause mental disturbances when you are deficient in them. They generally can be found in fish, meat, eggs, dairy products, poultry, liver, kidney, legumes, leafy green vegetables, nuts and seeds. When you get enough of these micronutrients, the neurotransmitters dopamine, noradrenaline, histamine, glycine and serotonin work harmoniously to improve memory and mood.
Antioxidants
Oxidative stress is a significant threat to cognitive processes. It can lead to slowed processing, allergies, disease, and learning, attention and memory deficits. Dietary antioxidants include vitamin C, E, selenium and the carotenoids and flavonoids. Flavonoids in particular carry potential in preventing disease with anti-viral, anti-allergic, anti-platelet, anti-inflammatory, anti-tumor and antioxidant properties. Dr. Donald Buhler and Dr. Christobal Miranda at the Linus Pauling Institute posit that in addition to helping to stave off heart problems, flavonoids may also reduce the effects of free radical damage that can lead to premature aging. Flavonoids are found in fruits, vegetables and beverages such as tea, coffee, beer, wine and fruit drinks.
References
- The Franklin Institute: The Human Brain--Fats
- Linus Pauling Institute; Antioxidant Activities of Flavonoids; Dr. Donald Buhler, et al.; Fall-Winter 2000
- Virtual Medical Centre; Effect of Nutrition on Behaviour and Cognitive Performance; January 2010
- Dianne Craft; Essential Fatty Acids and the Brain; Dianne Craft, M.A., C.N.H.P
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