Like any other organ in your body, your brain needs optimal nourishment to function efficiently and continuously. Without the right nutrients or proper level of energy intake, you may quickly experience mental fatigue and stress. In fact, not getting certain nutrients may increase your risk of losing brainpower as you age.
Omega-3 Fatty Acids
Your brain contains highly concentrated levels of omega-3 fatty acids. Although your body can produce small amounts of omega-3 fatty acids, the majority of the omega-3s you will get are from foods such as fatty fish. Omega 3s appear to have a major impact on mood, brain memory and brain performance, according to the University of Maryland Medical Center. People with omega-3 deficiencies may develop mood swings, poor memory, fatigue, hyperactivity, depression and even schizophrenia, according to the Franklin Institute. Babies’ brain development may also be directly influenced by omega-3s. According to a 2000 study in “Developmental Medicine & Child Neurology,” babies who drank formula that contained omega-3 fatty acids were more likely to have higher memory capacity, better problem-solving skills and better language abilities at age 18 months than those who had no omega-3s in their formula.
Iron
Increasing your intake of foods such as beans, spinach, beef and fish may boost your brainpower; having even a slight iron deficiency could reduce your ability to learn, memorize and focus. For instance, infants with an iron deficiency may experience slowed central neural processing, which could lead to behavioral developmental delays and cognitive developmental delays, according to a 2003 article in “The Journal of Nutrition.” In a 1996 “Lancet” issue, iron-depleted teens performed more poorly on tests of memory and verbal learning than teens that were iron-sufficient, but their performance improved when they received iron supplements.
Antioxidants
Eating blueberries may improve your memory and reduce your risk of brain degeneration. According to a 2009 study in “Behavioural Brain Research,” mice that ate blueberries exhibited better learning capacity and greater memory than mice that did not. And according to a 2010 clinical trial in the “Journal of Agricultural and Food Chemistry,” older adults who received blueberry supplements for 12 weeks had better memory and cognition and improved mental states after supplementation when compared with those who did not. Blueberries act as antioxidants, which reduce long-term damage caused by unstable molecules.
Whole Grains
Oatmeal and other whole grains contain fiber and burn off more slowly in the body than refined grains and simple carbohydrates such as added sugars. Whereas fast carbohydrates cause spikes and dips in mood and overall energy levels, the slow trickle of energy from whole grains helps the brain sustain concentration and attention. Whole grains are also naturally rich in the mineral magnesium and B vitamins such as thiamine, pantothenic acid and pyridoxine, all of which are essential for brain and nerve cell function, according to the University of Iowa Health Care.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- The Franklin Institute; The Human Brain: Fats; 2004
- "Developmental Medicine & Child Neurology”; A… Trial of Early Dietary Supply of Long-Chain Polyunsaturated Fatty Acids and Mental Development in Term Infants; E. Birch, et al; 2000
- “Lancet”; Randomised Study of Cognitive Effects of Iron Supplementation…; A. Bruner, et al; 1996
- “The Journal of Nutrition”; Iron Deficiency Alters Brain Development and Functioning; J. Beard; 2003
- “Behavioural Brain Research”; Effect of a Polyphenol-Rich Wild Blueberry Extract on Cognitive Performance of Mice…; M. Papandreou, et al; 2009
- “Journal of Agricultural and Food Chemistry”; Blueberry Supplementation Improves Memory in Older Adults; R. Krikorian, et al; 2010
- University of Iowa Health Care: Nutrition: Eating Enough Brain Foods?; Mindy Fretz, R.D., L.D.; 2000
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