Neuro-Nutrition: Top Ten Brain Foods
Our brain is by no doubt, the most important organ in our body, as it is responsible for controlling and coordinating hundreds of thousands of chemical reactions that happen simultaneously in our bodies every day. Even though roughly speaking, our brain makes up only about 2% of our body weight, it uses up to 20% of our total energy, meaning that it is crucial that we take proper care of this special organ and make sure that we are supplying it with the best fuel and nutrients for its optimal functionality.
KEY NUTRIENTS FOR OUR BRAIN HEALTH
OMEGA 3 FATTY ACIDS
Omega 3 fatty acids get a lot of praise in the health industry because of their overall positive effects on cognition and being overall beneficial for our health throughout all age groups. These fatty acids belong to the group of polyunsaturated fats, and because they are called “essential”, it is necessary for us to obtain them throughout our diet, as they can not be naturally synthesized by our body alone.
Omega 3 fatty acids are acclaimed to carry many benefits such as increasing our intelligence and cognition while decreasing levels of depression and health conditions such as arthritis, heart disease and cancer. The most common form of Omega 3 fatty acids that our body preferably consumes is DHA and EPA that are most commonly found in animal sources like fish, therefore we have to first convert plant-derived ALA omega 3’s to EPA or DHA for us to be able to make use of them.
These fatty acids, in particular, come in many different forms, however, the main three forms that are most commonly talked about are:
Alpha-linoleic acid (ALA)
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
All of these three forms are different from one another in their chemical compositions, sources, potential benefits and recommended doses, therefore I have provided useful information on each of them below:
Alpha-linoleic acid (ALA)
The ALA form of Omega 3 fatty acids is mostly found in plant varieties such as walnuts, chia seeds, hemp seeds, flax seeds, pumpkin seeds and tofu. While studies have shown that adequate ALA consumption can reduce the chances of heart disease and can also function as an antioxidant that in turn lowers our blood pressure, levels of inflammation, high levels of blood sugar and improves our nerve responsivity, the issue is that our bodies are not as well suited for absorbing ALA as we are suited for EPA or DHA absorption, because the conversion between ALA and EPA or DHA is very inefficient.
In fact, as an average result, only about 1-10% of the consumed ALA is converted into EPA and only 0-5-5% is converted into DHA. Therefore is we are to obtain our omega 3’s from plant foods through ALA, we have to consume much more of these plant foods to get the same dose as from EPA or DHA, just because of the conversion rate.
Furthermore, the conversion between these different types of Omega 3’s is dependant on the level of other nutrients and minerals in our body, such as calcium, magnesium, copper, iron and certain B vitamins. This means that if we are deficient in either one of these micronutrients, we have an even lower chance of getting the adequate dose from ALA omega 3’s.
Roughly it is recommended that female adults consume about 1.6g/ day of ALA while males should consume about 2g/ day, in order to ensure adequate absorption levels.
Eicosapentaenoic acid (EPA)
This form of Omega 3’s is mainly found in animal foods like salmon, mackerel, cod liver, herring and certain types of sea algae. EPA omega 3’s are important for our mental cognition because they are responsible for the synthesis of special signalling molecules called eicosanoids that play a myriad of roles in our human physiology.
Research on EPA is varied, and many studies indicate that adequate intake of EPA omega 3’s can reduce rates of depression and inflammation throughout the body, as well as improving our cardiovascular health and being an essential component of the developing brains of infants.
The recommended dose for EPA is said to be roughly 250-500mg/day for both men and women, where women are encouraged to increase that amount if they are pregnant or lactating.
Docosahexaenoic acid (DHA)
This is usually the most talked-about form of Omega 3 and is predominantly found in animal sources like fatty fish. eggs, algae as well as DHA fortified products.
DHA consumption is known to bring many benefits to humans, which include improved eyesight as DHA is a crucial component of our eye retinas, encouraging proper brain development in infants, improving memory loss among Alzheimer’s disease patients, being able to decrease the negative effects of high blood pressure and type 2 diabetes, as well as having the ability to decrease the level of triglycerides circling in our blood, that could, in turn, lower our levels of LDL (bad) cholesterol, thus improving our cardiovascular wellbeing.
ANTIOXIDANTS
In our bodies, substances are known as “antioxidants” are responsible for neutralizing the so-called “oxidative stress” that results from a build-up of damaging molecules called free radicals, that are naturally produced as a by-product of many daily chemical reactions such as digestion. A certain level of free radicals is completely normal, however, if our body lacks antioxidants to neutralize the harmful effect of these molecules, then oxidative stress can build up and through time really damage our bodies both internally in terms of our organs and eternally in our looks.
Being exposed too long to oxidative stress has been correlated with increased chances of heart disease, cancer, respiratory issues, stroke, immune deficiencies, Parkinson disease and even emphysema so antioxidants play a pretty vital role in our health. Furthermore, in terms of our brain health, antioxidants have been linked with reduced memory loss, lowering rates of Alzheimer’s disease with flavonoids such as Lutein, as well as improving our cardiovascular health throughout the consumption of anthocyanins that are mostly found in red berries.
Antioxidants come in many forms, the main ones being Vitamins A, C and E, Beta carotene, Lycopene, Lutein, Selenium, Manganese and zeaxanthin. What all of these antioxidants have in common however is that they are predominantly found in quality plant sources like fruits and vegetables, such as dark chocolate, forest berries, dark leafy greens, red cabbage, beans, beetroot, sweet potatoes, green tea and black coffee. Therefore the more variety in colour on your plate, the more chances that you are obtaining adequate levels of antioxidants.
VITAMINS
Vitamin K:
Apart from being a crucial blood clotting factor that ensures that your blood clots correctly, adequate vitamin K consumption also promotes the formation of membranes of our central nervous system. Furthermore there have been studies that show that vitamin K consumption could protect against dementia however more research is needed on that.
The recommended dosage for vitamin K is 75-90mcg/day for female adults and 75/120mcg/day for males. Some of the most concentrated sources of vitamin K include dark leafy greens such as kale, spinach and rocket, as well as vegetables like broccoli, Brussel sprouts, parsley and certain animal products like beef liver and chicken.
Vitamin B12:
Vitamin B12, also called Cobalamin, is crucial for our overall well being and without it, we could not live. It has a major role in synthesizing DNA as well as regulating amino acid and fatty acid metabolism. In terms of our brain health, vitamin B12 has been shown to decrease the occurrence of brain atrophy which is known as the loss of neurones in our brain, leading to improved memory and lower rates of dementia. Furthermore, studies have linked vitamin B12 consumption with reduced depression because the vitamin acts as a precursor to the chemical serotonin, that acts as a mood-regulating substance in our body.
Generally for adults, between 1.8-2.4mcg is recommended per day, where pregnant or lactating women need to consume even more to ensure proper development of their child.
Because vitamin B12 is largely exclusively found in animal sources, it is either important to consume fortified vitamin B12 products or take a daily supplement, in the case that you do not consume enough of it through animal sources. This is especially true for vegans.
CHOLINE
The nutrient, choline is one of the most newly discovered nutrients, on which research is still being done as it was only recognised as a nutrient in 1998 by the National Academy of Medicine. Through our research on this nutrient, we have discovered some of its functions and its high connectivity to the functioning of our brains.
Some functions of choline include the production of the crucial neurotransmitter acetylcholine, the synthesis of fats (phospholipids) that form cell membranes and it is essential for making a substance that is responsible for removing cholesterol from your liver, leading to better cardiovascular health. Apart from that, studies also pointed out that adequate choline intake is connected with improved memory and general cognition which makes it a very important brain nutrient.
Per day, adult females are recommended to intake 400-450mcg and more if they are pregnant. That figure is slightly higher for men, reaching up to 550mcg/day.
Some of the most potent sources of choline include foods like eggs, cows milk, peanuts, cod and salmon.
FOODS TO AVOID FOR BRAIN HEALTH
When it comes to foods that do our brain more harm than good to our brains, there are a couple on this list that we should try and consume in limited amounts. These foods include processed food that falls into categories such as refined carbohydrates, refined low-quality fats, food additives and artificial animal product replacements, as well as fish with high levels of heavy metals.
VERY REFINED CARBOHYDRATES
We all know them; they taste good but do little good for our bodies health, especially our brain. Refined carbohydrates come in forms like sugary sodas, plain white sugar, ultra-refined grains like white rice and pasta, bleached flours and artificial sweeteners.
The issue with refined carbohydrates is not the idea that they contain sugar, but it is the idea that they contain added sugar - sugar that was additionally added on top of the preexisting natural sugar. With added sugar being so prevalent in processed food products nowadays, many studies positively confirm that excessive consumption of added sugar reduces the production of a brain chemical called Brain-Derived Neurotrophic Factor (BDNF), that is a crucial component of forming new memories and learning. Without it, learning new things becomes much more difficult. Furthermore, low levels of BDNF have been shown to contribute to more dementia and depression, all of which are mentally connected conditions.
Additionally, the regular consumption of processed added sugars greatly increases our odds of developing type 2 diabetes which later often manifests itself in Alzheimer’s disease and also damages our blood vessels through the constant exposure to elevated blood glucose levels, that eventually also damages our blood vessels in our brain, leading to learning and cognitive challenges.
Lastly, excessive added sugar has been associated with greater rates of inflammation in our brain that leads to greater learning and memory impairments, as well as being directly correlated with an increased chance of developing obesity that then leads to a higher chance of developing dementia.
LOW QUALITY PROCESSED FATS
Fats are quite a mixed and controversial topic in the world of nutrition, but with no doubt, healthy fats form an essential and crucial part of our diet, with some fats that are especially beneficial for our health, while other fats, we could skip out on altogether.
When talking about “bad” fats, or fats that we should consume in limited amounts, I am talking about low-quality vegetable oils, lard, margarine, deep-fried foods and specific fats like trans fats and to a point, saturated fats.
If we consume too much of those fats as mentioned above, we have a greater risk of developing Alzheimer’s disease due to greater deposition of brain plaque in our circulatory system and becoming more forgetful with an actual decline in brain volume and general cognition. With these fats, especially in deep-fried foods, we experience a phenomenon called “brain fog”, which is where we have low levels of concentration and find it hard to focus on our work with stable energy levels.
FOOD ADDITIVES
There are certain harmful food additives such as MSG, sodium nitrate and sodium benzoate, that when excessively consumed over a period of time can negatively impact our health. MSG, in particular, is commonly used in prepackaged processed food in order to enhance the “umami” flavour of foods. In itself, MSG is the salt that comes from glutamic acid, where actually a certain level of glutamate is needed by our brains and body, however, when that level is exceeded, our brain health goes downhill. In our bodies, glutamate is also used to intentionally trigger cell death and too much of it can lead to a serious disruption of our brain function and cognition by crossing the blood-brain barrier.
ARTIFICIAL ANIMAL PRODUCT SUBSTITUTES
Any nutritionist will recommend to you that it is best to eat food in its whole, unprocessed form since that way the food contains the most useful nutrients and brings the most benefits to our body. However in the past decade or so, there has been a large emergence of highly processed animal product replacements such as fake meats, eggs, dairy products and more. In essence, the rise of these products has been attributed to the rising popularity of vegan diets, which when implemented correctly, can be a sufficient way of eating and living. However, these animal product replacmenets are more often than not, highly processed, artificial and chemically adulterated with additives, while being branded and marketed as a “healthy alternative”.
Eat foods in their natural form and don’t resort to eating food alternatives for what they are not supposed to be.
FISH CONTAINING HEAVY METALS
The last category of foods that we should consume in moderation for optimal brain health would be fish and seafood that is high in heavy metals. That, however, is not to say that all the seafood should be avoided- absolutely not- ceratin seafood like salmon as discussed below is one of the most beneficial foods for our brain health, therefore it is important to pay attention to the quality fish we are eating and where they are from.
Heavy metals such as copper, nickel, cadmium, iron, lead, mercury and zinc are nowadays found in very small quantities in oceans across the world and the issue here is that these heavy metals over time bioaccumulate throughout the lives of these fish- especially top food chain fish predators. This is why generally the highest sources of heavy metals are found in the largest fish such as albacore tuna, sharks, swordfish, marlin and king mackerel.
In terms of mercury contamination, mercury has been shown to disrupt the functioning of our central nervous system as well as encouraging the secretion of neurotoxins into our bloodstream that can result in serious damage to our brains. Furthermore, there has been extensive research done on the link between heavy metals and the development of children’s brains, where mercury, in particular, has been shown to disrupt brain development and the build-up of healthy brain cells, that can lead to many types of brain deformities and deficits in the developing brains of young children.
TOP TEN BRAIN FOODS
FATTY FISH AND SEAFOOD
Fatty fish like salmon, mackerel, cod, herring and sardines and other seafood sources such as caviar and mussels, are high-quality sources of crucial brain nutrients, that include omega 3 fatty acids, a complete source of protein, iodine and vitamin D that is a fat-soluble vitamin.
Specifically, due to their high omega 3 content, fatty fish consumption has been attributed to improved mental cognition and a slower rate of mental decline since omega 3’s are also responsible for increasing blood flow to the brain that keeps our brains young and active. Furthermore, omega 3’s are essential for the developing brain of infants as well as keeping the brain in a state of good functionality among older people, with regular fatty acid consumption being linked to lower rates of Alzheimer’s, dementia and depression, meaning that it is an all-around brain-protecting nutrient.
Apart from omega 3’s, vitamin D in seafood is responsible for good bone health and the Iodine is crucial for the health of our thyroid gland that regulates the secretion of metabolism and growth-related hormones.
Eating fatty fish or seafood at least once per week is a great start to a happier and healthier brain.
BLUEBERRIES
Nowadays, these powerful blueberries have been labelled as “superfoods” due to their high antioxidant profile and being a good source of fibre, vitamins C and K as well as the mineral manganese.
The health benefits centred around blueberries are mostly associated with their antioxidant content, where studies have shown that frequent consumption of this fruit could improve brain cognition since they improve brain cell signalling and delay mental ageing. Powerful antioxidants in blueberries such as anthocyanins, also work towards fighting oxidative stress that is produced by free radicals in our body which would over time result in sooner ageing and less mental agility. Furthermore, blueberry consumption has been attributed to lower rates of dementia and Alzheimer’s disease among the elderly, due to their concentration of antioxidants called flavonoids.
Blueberries are great because they can either be brought fresh or frozen and can be used in a variety of recipes - and the best part is that many people already enjoy the fruit for its sweet berry taste.
CRUCIFEROUS VEGETABLES
The family of cruciferous vegetables that includes broccoli, cauliflower, arugula, brussel sprouts and collard greens are one of the most nutritiously dense vegetables, by being very rich in folate and other vitamins like vitamin C, A, E and K, as well as being loaded with fibre and powerful phytonutrients like sulfur-containing compounds called sulforaphanes that has been linked with cancer prevention.
Apart from being cancer-protective, they are also brain-protective foods that prevent the breakdown of the essential neurotransmitter acetylcholine that could as a result improve brain functioning and eye vision, as studies have suggested. Furthermore, because of their antioxidant properties, they are able to lower levels of inflammation throughout the body, which can slow down mental ageing for up to several years.
DARK LEAFY GREENS
Together with cruciferous vegetables, dark leafy greens are absolutely packed with essential micronutrients that are essential to the health of both our body and brain. Dark leafy green vegetables such as spinach, kale, rocket, mustard greens and Swiss chard, are rich in vitamins A, C, E and K, as well as minerals like calcium, iron, potassium, magnesium and manganese. Furthermore, they are a powerful source of antioxidants, fibre and folate that contributes to their many health benefits.
Because of their antioxidant content, dark leafy greens are able to reduce oxidative stress in our brain with which they can slow down mental being and lower levels of inflammation in our brain and body. Furthermore, Vitamin K is a crucial component of healthy blood clotting and folate is known to ensure proper fetal development and prevent neural tube defects in babies.
NUTS AND SEEDS
When it comes to optimal brain functioning, nuts and seeds are a complete no brainer - they are a absolute must for healthy cognition. Seeds such as flax, chia, hemp, sesame and pumpkin and nuts like walnuts, almonds, pistachios, cashews and brazil nuts are amazing powerhouses in terms of their nutritional profile.
Such nuts and seeds contain heart-healthy mono and polyunsaturated fats while containing minimal to no cholesterol and limited amounts of saturated fat as well as being high in protein and fibre, making them a filling snack. Furthermore, they contain a wide variety of vitamins like vitamin E, B6, B3 and B9, as well as minerals like magnesium, zinc, iron, calcium, selenium, phosphorus, copper and potassium, all of which serve a whole spectrum of functions in our body.
In terms of our brain health, regular consumption of nuts and seeds has been associated with reduced inflammation and an increase in our attention span and being in a happier mood. Apart from that, Omega 3 containing nuts and seeds such as walnuts, flax, chia and hemp seeds, has been attributed to better mental cognition, improved memory and faster learning of new information.
The only consideration when it comes to nuts and seeds is that they are rich in calories, so keep daily portions moderate and make sure you keep your sources varied to get the best of everything.
DARK CHOCOLATE
Despite “chocolate” getting a bad press in the health and nutrition industry, dark chocolate has actually been found to be a great source of brain health-promoting substances, as was shown by several research studies.
The higher the percentage of real cocoa in chocolate and the darker it is, the more nutrients it contains. Dark chocolate above 70% is rich in fibre, antioxidants and important minerals like iron, magnesium, copper, manganese, potassium, zinc, selenium and phosphorus. In fact, the cocoa plant is one of the highest antioxidant containing plants in the world, so no wonder dark chocolate packs such a punch with its nutrient profile.
Dark chocolate with a percentage of cocoa that is above 70% has been shown to increase blood flow throughout the brain that overall improves our mental cognition and at the same time lowers our blood pressure because dark chocolate contains powerful flavonols that are able to support the production of nitric oxide that helps relax our blood vessels. Because of the improved cognition, dark chocolate has been shown to make us faster learners with a greater capacity to remember things in a shorter span of time.
Due to its antioxidant content, it can protect our brain from oxidative stress and reduce inflammation throughout our body. Furthermore, chocolate consumption has been linked with improving our mood because it promotes the synthesis of happy brain chemicals called endorphins.
Lastly, chocolate is also known for containing a decent amount of caffeine like the one found in coffee, which is known as a brain stimulant, since it boosts our brain activity, improves our memory, mood and focus, by keeping us more alert and our heart rate slightly raised.
Just like with nuts, we have to keep our dark chocolate servings moderate since it is still high in calories, but nevertheless brings plenty of fo health benefits to the table
EXTRA VIRGIN OLIVE OIL
Olive oil has for a long time been claimed as a health food and has been a part of the “Mediterranean” diet, being one of the main reasons behind the diet’s success. But recent studies have shown a powerful connection between olive oil consumption and brain health, which is due to its high content of monounsaturated fats like oleic aid, Vitamins E and K, as well as its high antioxidant profile.
Because of the powerful phytonutrients and antioxidants found in olive oil, it has been shown that high-quality olive oil could reduce inflammation in the body and as a result reduce the oxidation of proteins and lipids that would otherwise result in oxidative stress and harmful levels of free radicals.
Apart for that, the oleic acid in olive oil has been linked with improved memory and learning abilities as well as decreasing the rate of brain autophagy, which is the ability of our brain cells to remove toxic waste products, which helps keep our neurons healthy and intact.
Long term consumption of olive oil in elderly has also been shown to reduce the formation of damaging proteins called beta-amyloid and tau, that are individually responsible for contributing to Alzheimer’s disease and dementia - both of which impair our brain functioning.
EGGS
In the past, eggs have gotten a bad reputation in the media because of their high cholesterol amount, but recently more and more studies have been showing that consumption of high cholesterol foods like eggs does not directly raise our cholesterol levels in our blood and even if it does, it is for a very small increase that causes us no major harm.
Eggs have been designed by nature as a “perfect” food containing all of the essential nutrients in healthy proportions, among which are vitamins A, B5, B12, B9, B2 and D as well minerals such as phosphorus and selenium. Furthermore, eggs are a good protein source, providing about 6g of protein per egg and are also a good source of mono and polyunsaturated fat. Lastly, eggs contain a vital brain nutrient called choline that has only recently been referred to as a crucial component of our brain cognition.
The reason why choline is so essential is that it is responsible for producing acetylcholine, that is a crucial neurotransmitter in our central nervous system that regulates mood, memory and ensures proper fetal development.
Folate or vitamin B9 has been linked with preventing the development of dementia and a deficiency in vitamin B12 has been shown to make us more susceptible to developing depression.
AVOCADO
The popularity of this green fruit has grown dramatically in the past decade partly due to its nutritional profile and partly due to its versatility in cooking. To begin with, avocado is very likely the fattiest fruit in the world, with up to 77% of its calories coming from monounsaturated fats, in the form of oleic acid like in olive oil. Moreover, avocados are rich in vitamins K, B9, C, B5, B6 and E, as well as minerals like potassium, magnesium, manganese, copper, zinc, phosphorus and iron. Apart from that, the avocado is a great source of fibre, having up to 7g of fibre per 100g of fruit which makes it good for our digestion and gut flora.
The monounsaturated fatty acids in avocados have been linked with several things: inflammatory properties, absorption of fat-soluble vitamins like vitamins A, D, E and K, treating epilepsy patients and ensuring the health of glial cells in our brain that support and protect our neurones. With better neurones, there comes better cognition.
Lastly, studies have discovered that long term consumption of avocados has been connected with lowering blood pressure that lowers our chances of developing many chronic illnesses such as type II diabetes, obesity and many mental conditions like dementia and Alzheimer’s disease.
GREEN TEA & COFFEE
For non-coffee drinkers, green tea is a great substitute as it contains powerful plant-derived chemicals (polyphenols) that positively contribute to our health. High-quality green eat have been shown to contain large quantities of catechins that are a natural phenol compound and antioxidant that is able to decrease blood cholesterol, reduce body fat, protect against cancer and function an antioxidant. Furthermore, green tea provides vitamins C, B2, B9 and E albeit in small quantities. Lastly, just like coffee, green tea contains some caffeine although not as much, which helps keep our brain alter and improve our focus, reaction time and memory.
The polyphenols inside green tea have been shown to reduce levels of inflammation and prevent oxidative stress that helps keep our brain agile and especially in elderly people, it has been shown to decrease the rate of cognitive decline. Furthermore, a study found that elderly people who are regular green tea drinkers have more organized brain regions, which allows them to have better cognitive abilities and functioning.
Coffee in its pure black form contains a decent amount of vitamins B2 and B3, minerals like magnesium and potassium, potent antioxidants and predominantly caffeine that is a brain stimulant.
There have been studies done that report that regular black coffee drinkers, especially men, have lower chances of developing Parkinson's disease. In fact, coffee contains special compounds called phenylindanes, that are able to prevent the deposition of the proteins beta-amyloid and tau, that are responsible for Alzheimer’s disease and dementia, which makes coffee a brain-protective drink.
Apart from its high caffeine amount that raises our alertness and focus, black coffee also lowers inflammation in our body since it is rich in antioxidants and beneficial plant compounds, making it a great morning pick me up.
