Brain Foods
Research shows that eating to feed your brain can have significant benefits for psychological health. Here is what your head is hungry for:
Nutrients
As with any organ, the brain needs a constant supply of various vitamins, minerals and amino acids. These are used to keep up with the ongoing process of repairing damage, maintaining every day functions and adapting to changing environments. Neurons also need a steady supply of raw materials in order to produce the numerous neurotransmitters necessary for cellular communications.
Fats
Over 60% of the brain is made up of fats. In addition to being the basic building blocks of all cell membranes, fats play an important role in insulating neurons via myelin sheaths. Omega-3 fatty acids are a particular type of fat involved in regulating mood, protecting neurons, improving blood circulation, preventing stroke and reducing inflammation.
Anti-oxidants
Normal wear and tear combined with environmental sources of pollution create toxic molecules called free radicals. Radicals contribute to the biological equivalent of rusting by deteriorating and often destroying cell membranes. Anti-oxidants are compounds capable of neutralizing these radicals and their potential for damage. The pigments which give fruits and vegetables their color often include powerful anti-oxidants.
Water
Water is needed for the elimination of toxins, the production of energy, healing, growth and every chemical reaction in the body. Unfortunately, due to active lifestyles, and diets containing caffeine, alcohol and high concentrations of protein, most people are chronically dehydrated. A lack of water results in cognitive deficits in attention, memory and processing speed. A general rule of thumb is to drink enough water to keep the color of urine a pale straw color.
The following outlines research supporting the beneficial properties of some common foods.
Brain Foods
Research shows that eating to feed your brain can have significant benefits for psychological health. Here is what your head is hungry for:
Nutrients
As with any organ, the brain needs a constant supply of various vitamins, minerals and amino acids. These are used to keep up with the ongoing process of repairing damage, maintaining every day functions and adapting to changing environments. Neurons also need a steady supply of raw materials in order to produce the numerous neurotransmitters necessary for cellular communications.
Fats
Over 60% of the brain is made up of fats. In addition to being the basic building blocks of all cell membranes, fats play an important role in insulating neurons via myelin sheaths. Omega-3 fatty acids are a particular type of fat involved in regulating mood, protecting neurons, improving blood circulation, preventing stroke and reducing inflammation.
Anti-oxidants
Normal wear and tear combined with environmental sources of pollution create toxic molecules called free radicals. Radicals contribute to the biological equivalent of rusting by deteriorating and often destroying cell membranes. Anti-oxidants are compounds capable of neutralizing these radicals and their potential for damage. The pigments which give fruits and vegetables their color often include powerful anti-oxidants.
Water
Water is needed for the elimination of toxins, the production of energy, healing, growth and every chemical reaction in the body. Unfortunately, due to active lifestyles, and diets containing caffeine, alcohol and high concentrations of protein, most people are chronically dehydrated. A lack of water results in cognitive deficits in attention, memory and processing speed. A general rule of thumb is to drink enough water to keep the color of urine a pale straw color.
The following outlines research supporting the beneficial properties of some common foods.
| Food | Major Active Compound | Research | Benefits |
|---|---|---|---|
| Berries, Blue, Rasp, Black, Pomegranate, Acai | Polyphenols (flavonols, flavones, catechins, flavanones, anthocyanidins) | Dulebohn, Gordillo, Joseph, Lau, Shukitt | High in protective antioxidants. Possible cancer preventative. |
| Fish, Flax Seed Oil | Omega-3 fatty acids, Protein/Amino acids | Horrocks, Wang, Shukkit, Berr, Barcela-Coblijn | Decreases inflammation. Improves circulation/nutrient delivery. Protects neurons from damage. Possible anti-cancer effects. |
| Tomatoes | Vitamin C, Lycopene | Bhuvaneswari, Ryan, Mein | Protective anti-oxidants. Possible anti cancer activity. |
| Water | H20 | Lieberman Ritz & Berrut, Suhr, D’Anci, Kleiner | Staying hydrated can improve processing speed, visual-motor tracking, short-term memory and attention and may reduce cancer and stroke risks. |
| Fruits and vegetables in general | Variety of vitamins, minerals, & phytochemicals | Fortes, Pavia | Good source of anti-oxidants. May lower risk of getting cancer. |
| Nutritional Yeast | Variety of B vitamins including B12 | Vogiatzoglou, Wang | High in B vitamins, many of which are neuroprotective. |
| Nuts, Pumpkin Seeds, Walnuts | High alpha-linolenic acid | Hu & Stampfer, Blomhoff, De Lorgeril & Salen | High in essential fatty acids which are good for neurons and brain circulation. |
| Olive Oil | Oleic and Palmitic fatty acids, Poly Phenols | Menendez, Colomer, Cicerale | Has anti-oxidant and anti-inflammatory properties with potential anti-cancer activity. |
| Green Tea (not black) | PolyPhenols, Theanine, Catechins | Tang, Zhao, Park | High in anti-oxidants. May lower cancer risks. Protective of brain. |
| Coffee (in moderation) | Caffeine | Eskelinen, Pellegrini | Very high in antioxidants. May lower risks of dementia. |
| Dark Chocolate (in moderation) | Theobromine, Caffeine, Polyphenols | Ramljak, Pellegrini | Excellent source of Antioxidants. Elevates mood. |
| Dark Green Veggies (IE Brocolli, Collards, Chard, Kale) | Vitamins A, C, E, Iron, folate (b12) glucosinolates, calcium | Nachshon, Heaney & Weaver, Hu & Stampfer, Wunderlich | Possible cancer prevention. Provide vital nutrients for brain development. Good source of protective anti-oxidants. |
| Lean Meats, Beans & Nuts, Quinoa grain | Protein/Amino Acids, Iron, Vitamin B12, Zinc | USDA.gov, Schlick Ruales & Nair |
Source of easily absorbed amino acids; used for the production of enzymes, and neurotransmitters. |
| Sunlight | Stimulates Vitamin D production | Garcion, Buell | Implicated in the protection of neurons. |