Brain food? What does your brain really need?

Image courtesy of https://universityhealthnews.com

​The brain is by far the most important organ in the body. It keeps everything ticking along and keeps all of the body’s systems functioning. Due to this it is essential to keep your brain as healthy as possible. Diet is certainly one way to do this. Our gut plays an important part in this, as it decides what is being absorbed and processed.

Our gut also helps keep our body’s immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when we’re full [1].

Therefore, having a good, varied and balanced diet is a great way to keep the brain healthy. So, what are these power foods that can help the brain maintain its optimum health? Well mostly they are foods that are high in fats and antioxidants. The brain is primarily full off fats and loves sugar. Hence why when we eat sugary foods, the dopamine receptors in our brain go wild and love that feeling and want more and more of it.

By feeding your brain the correct foods, it can have major beneficial long-term benefits to your brain and possibly help against brain degenerative diseases such as alzheimer's and dementia. In addition these foods can have a very beneficial effect on your gut bacteria and overall health. Let us list and discuss the reasons behind these foods now.

• Fatty fish: Fatty fish includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids. About 60% of your brain is made of fat, and half of that fat is the omega-3 kind. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory. Omega 3-s also have a couple additional benefits for your brain. For one thing, they may slow age-related mental decline and help ward off Alzheimer's disease. On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression. In general, eating fish seems to have positive health benefits [2].
• Black beans: In addition to being great inexpensive sources of protein, black beans (and most beans, for that matter) contain a healthy dose of magnesium and folate. Scientists have found that magnesium, at least in animal studies, can help reverse some of the detrimental effects of Alzheimer’s disease for mice. And, as the old rhyme says, beans are also good for your heart; a healthier blood flow means a healthier brain [3].
• Nuts and seeds: Nuts and seeds are good sources of vitamin E. Higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts [4].
• Blueberries: Blueberries provide numerous health benefits, including some that are specifically for your brain. Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative diseases. Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells [2].
• Broccoli: If you’re constantly forgetting the name of someone you’ve just met, or if “We talked about this!” is a common conversation starter at your house, then broccoli is your produce-aisle prescription. It is packed with vitamin K, which has been shown to improve verbal episodic memory, which is your ability to absorb and remember verbal instructions [3].
• Dark chocolate: Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants. Flavonoids are a group of antioxidant plant compounds. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers say these compounds may enhance memory and also help slow down age-related mental decline [2].
• Green tea: Drink up. One study published in the journal Psychopharmacology evaluated 12 volunteers; some drank a drank a beverage containing green tea extract while others drank a placebo beverage and then underwent functional magnetic resonance imaging. The study found that those who drank green tea green tea extract had increased cognitive functioning. Researchers concluded that green tea may be helpful in treating cognitive impairments, such as psychiatric disorders [3].
• Coconut oil: Coconut oil is still a controversial cooking oil due do its concentration of saturated fat. But in addition to being good for beauty treatments, it can also boost brain power. According to a study published by BBA Clinical, coconut oil has a high concentration of medium-chain triglycerides, which break down as ketones that are used as fuel for brain cells [3].
• Exercise: Okay you can’t eat it, but research suggests that regular exercise is as important, if not more so, as what you eat when it comes to memory-saving lifestyle changes. Experts all stress that getting regular exercise is also an important part of the equation when it comes to staving off many diseases, including Alzheimer’s [5].

Of course there are many more foods that help with brain and cognitive functions such as avocados, red wine, spinach, grains and other beans. The list above should be a good guide to start with. With that said, like with most things, there is also the bad that is the opposite to the good. The below foods should be avoided as much as possible to help maintain a healthy brain.

• Sugary drinks.
• Refined carbohydrates.
• Processed foods.
• Trans fats.
• Aspartame.
• Alcohol.
• Mercury that is in fish.

Your diet definitely has a big impact on your brain health. Inflammatory diet patterns that are high in sugar, refined carbs, unhealthy fats and processed foods can contribute to impaired memory and learning, as well as increase your risk of diseases such as Alzheimer's and dementia. Several other substances in food are dangerous for your brain too [7].

Alcohol can cause massive damage to the brain when consumed in large quantities, while mercury found in seafood can be neurotoxic and permanently damage developing brains. However, this doesn't mean you must avoid all these foods completely. In fact, some foods like alcohol and fish also have health benefits. One of the best things you can do for your brain is to follow a diet rich in healthy, fresh whole foods [7].

If you feel you could benefit from guidance on foods to help improve your memory and concentration or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

​
References

1. 15 Brain Foods to Boost Focus and Memory - https://draxe.com/15-brain-foods-to-boost-focus-and-memory/
2. 11 Best Foods to Boost Your Brain and Memory - https://www.healthline.com/nutrition/11-brain-foods
3. 30 Best & Worst Foods for Your Brain - http://www.eatthis.com/foods-for-brain/
4. Eat Smart for a Healthier Brain - https://www.webmd.com/diet/features/eat-smart-healthier-brain#1
5. 9 Foods That May Help Save Your Memory - http://www.health.com/health/gallery/0,,20434658,00.html#healthy-food-and-memory-0
6. The 7 Worst Foods for Your Brain - https://www.healthline.com/nutrition/worst-foods-for-your-brain