We all know that it’s vital to eat a healthy diet, but most often when people mention that, they’re only referring to their physical health. Your diet plays just as important a role in your mental health and mood, so if you’re not eating healthily, you’re not going to be operating at maximum cognitive ability.
Since most education systems seem to focus more on the food–body relationship than the food–mind relationship, we’ve written this article to help educate you about food and the brain. After reading this, you’ll have a general idea of which nutrients affect the brain and why they’re important to manage your mood.
How does food affect the brain?
First and foremost, a healthy diet supplies your body with the essential amino acids that it needs to function. Amino acids are organic compounds that bind together to create protein, which is essential for pretty much all of our biological functions. Amino acids are crucial for the brain to function properly.
- They help transport nutrients through your body and to your brain.
- Amino acids and protein provide the cellular structure of many of our cells.
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Amino acids help to repair damage done externally and internally in your body and support
inflammation control..
Your body produces some amino acids on its own, but the essential amino acids (named thus because it’s essential that we obtain them from our diet) must come from external sources. The best sources of large quantities of amino acids are meat and fish, but if you eat a varied diet with many brightly colored fruits, veggies, grains, and legumes, you should be able to get a full supply of amino acids.
It’s important that you have a regular dietary source of these amino acids because they play very important roles in your brain.
- Glutamine helps to regulate anxiety and minimize stress. It also helps to strengthen the psyche – many people with chronic fatigue or mental disorders have a lack of glutamine in their body.
- Arginine is an amino acid that can help improve the libido and increase the potency of the male sex organs. It’s also great for lowering blood pressure – high blood pressure can be detrimental to your brain – and for helping ease insomnia and improving brain health.
- Ornithine also helps eliminate insomnia by helping to prevent your body from producing too much ammonia – a natural byproduct of protein breakdown. Too much ammonia can get into your brain and restrict cellular respiration, leading to insomnia.
- Carnitine has been shown to improve memory and focus as well as stabilizing mood. It decreases your stress response to stressful situations.
Combining B vitamins with amino acids significantly enhances their effects and bolsters their mental benefits. Homocysteine is another toxic compound produced during the breakdown of proteins. Seniors with lower cognitive abilities were studied and revealed to have higher levels of homocysteine in their bodies. Homocysteine is further broken down by enzymes fueled by the B vitamins, and if you’re deficient, the homocysteine will stick around to wreak havoc.
B vitamins are also vitally important for brain function because they help to metabolize carbohydrates and turn them into energy. Without B vitamins, your body won’t be able to make good use of the carbs you’re consuming. This can lead to cognitive fatigue and a general lack of motivation.
Top nutrients for brain health
There are several other nutrients that play particularly important roles in the brain.
- Omega-3 fats, which can be found in abundance in fish, as well as olive oil and avocados. There is increasing evidence that they are required for the brain to develop properly. This make sense when you consider that the brain is largely made of fat.
- Conversely, diets that are very high in saturated fats are shown to have the opposite effect on cognition. Saturated fats seem to limit the production of certain molecular processes that enhance your brainpower.
- Flavonols, a type of antioxidant that is present in foods like cocoa, fruits, and beans that benefits brain health. One particular flavonol, quercetin, a highly important antioxidant for the human body, is shown to decrease memory impairment in rats.
- Folate, technically a B vitamin, is necessary for proper brain function. Deficiency of folate can lead to depression and memory impairment. Ample supplementation of folate in particular, as well as other B vitamins, slows the rate of mental decline.
- Choline, sourced most significantly from eggs, can also be found in red meat and chicken. Choline is the precursor to acetylcholine, which is the main neurotransmitter used in our cholinergic system, which we use for memory retrieval.
- Deficiencies in vitamin D, selenium, and vitamin E all contribute to cognitive decay and inflammation. Conversely, if you have too high a concentration of calcium or zinc in your body, they will also contribute to cognitive decay.
- Vitamins C, D, E, and iron are all indicated for helping slow cognitive decline or helping to restore cognition to a healthier, more stable point.
All of these nutrients, including the flavonols, can be obtained through eating a varied diet with lots of different kinds of food, specifically brain food. Vegans may have a difficult time finding choline, since the most significant sources are from animal products, but choline supplements are effective and easy to find.
The best way to balance your mood and cognitive function is to get these nutrients from your diet, not from a supplement. Eating whole foods provides your body with a more natural balance of nutrients that are usually absorbed much better than supplements are.
Eat these foods for your best brain function
1. Fatty Fish
Examples: Salmon, trout, sardines
- Importance: Fatty fish are rich in omega-3 fatty acids, which are crucial for brain health. Omega-3s help build membranes around brain cells, improving the structure of neurons and promoting communication between them. They are also linked to lower levels of beta-amyloid, the protein that forms damaging clumps in the brains of people with Alzheimer's disease.
2. Blueberries
- Importance: Blueberries are packed with antioxidants, specifically flavonoids, which are known to improve memory and cognitive function. They reduce oxidative stress and inflammation, which can age the brain and impair function.
3. Turmeric
- Importance: Turmeric contains curcumin, a compound with strong anti-inflammatory and antioxidant benefits. Curcumin can cross the blood-brain barrier and has been shown to improve memory, alleviate depression, and promote the growth of new brain cells.
4. Broccoli
- Importance: Broccoli is high in antioxidants and vitamin K, which is essential for forming sphingolipids, a type of fat that is densely packed into brain cells. Vitamin K has been linked to better memory and cognitive status.
5. Pumpkin Seeds
- Importance: These seeds are rich in magnesium, iron, zinc, and copper. Magnesium is essential for learning and memory. Zinc is crucial for nerve signaling, and iron deficiency is often associated with impaired brain function.
6. Oranges
- Importance: Oranges and other citrus fruits are high in vitamin C, which is a powerful antioxidant that fights off the free radicals that can damage brain cells. Vitamin C also supports brain health as you age and may protect against age-related cognitive decline.
7. Nuts
Examples: Walnuts, almonds
- Importance: Nuts, particularly walnuts, are good sources of healthy fats, antioxidants, and vitamin E. Vitamin E protects cell membranes from free radical damage, which helps slow cognitive decline. Walnuts, specifically, have high levels of DHA, a type of omega-3 fatty acid linked to better cognitive function.
8. Eggs
- Importance: Eggs are rich in several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is crucial for creating acetylcholine, a neurotransmitter that helps regulate mood and memory.
9. Green Tea
- Importance: Green tea contains caffeine and L-theanine, which can improve brain function. Caffeine enhances brain function by increasing alertness, improving mood, and sharpening concentration. L-theanine promotes relaxation and counteracts the jittery effects of caffeine.
10. Dark Chocolate
- Importance: Dark chocolate contains flavonoids, caffeine, and antioxidants. Flavonoids may enhance memory and help slow age-related mental decline. The caffeine in chocolate can also sharpen focus.
11. Leafy Greens
Examples: Spinach, kale
- Importance: Leafy greens are high in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. These plant-based foods may help slow cognitive decline.
12. Avocados
- Importance: Avocados contain healthy unsaturated fats that help support brain function. Healthy fats are associated with lower blood pressure, and hypertension is linked to cognitive decline.
13. Whole Grains
Examples: Oats, barley, quinoa
- Importance: Whole grains provide glucose, the brain’s primary source of energy. They also have fiber, which helps regulate blood sugar levels, and B vitamins, which are crucial for brain health.
14. Coffee
- Importance: In moderation, coffee can boost brain function by improving alertness, mood, and concentration. It also has antioxidants that may support brain health as you age.
Incorporating these foods into your diet can help improve brain function, protect against neurodegenerative diseases, and enhance overall cognitive health.
Foods That Can Negatively Impact Brain Function
Consuming certain foods can negatively impact brain function, increase the risk of neurodegenerative diseases, and impair cognitive health. Here is a list of foods that are considered bad for the brain and the reasons why:
1. Sugary Drinks
Examples: Sodas, energy drinks, high-sugar fruit juices
- Reasons: High consumption of sugary drinks increases the risk of developing type 2 diabetes, which has been shown to increase the risk of Alzheimer's disease. Sugary drinks can also lead to obesity, hypertension, and high blood sugar levels, all of which are risk factors for cognitive decline.
2. Refined Carbohydrates
Examples: White bread, pastries, pasta, white rice
- Reasons: Refined carbs have a high glycemic index, which causes a rapid spike in blood sugar and insulin levels. These spikes can lead to memory impairments and increase the risk of cognitive decline and dementia.
3. Trans Fats
Examples: Margarine, frosting, packaged baked goods, fried fast foods
- Reasons: Trans fats can lead to inflammation and oxidative stress in the brain. Studies have shown that a diet high in trans fats is associated with poorer memory, cognitive decline, and an increased risk of Alzheimer's disease.
4. Processed Foods
Examples: Ready-to-eat meals, chips, processed meats
- Reasons: Processed foods often contain high amounts of sugar, unhealthy fats, and salt, which can lead to brain inflammation and shrinkage. They are also associated with impaired learning and memory due to the lack of essential nutrients.
5. Aspartame
Examples: Sugar-free sodas, sugar-free gum, sugar substitutes
- Reasons: Aspartame is an artificial sweetener that can negatively impact cognitive functions. It has been linked to behavioral and cognitive issues, including headaches, mood swings, and poor learning performance.
6. Alcohol
- Reasons: Excessive alcohol consumption can lead to brain damage and memory problems. It causes a reduction in brain volume, disrupts neurotransmitters, and leads to deficiencies in thiamine (vitamin B1), which is critical for brain function.
7. High-Sodium Foods
Examples: Processed meats, canned soups, fast food
- Reasons: High sodium intake is linked to high blood pressure, which can reduce blood flow to the brain and impair cognitive functions. Long-term high sodium consumption is also associated with an increased risk of stroke and dementia.
8. Foods High in Saturated Fats
Examples: Fatty cuts of meat, butter, cheese, cream
- Reasons: Saturated fats can increase the levels of LDL cholesterol, which can build up in blood vessels, reducing blood flow to the brain. This can impair cognitive functions and increase the risk of neurodegenerative diseases.
9. Artificial Food Additives
Examples: Artificial colors, preservatives
- Reasons: Some artificial additives have been linked to hyperactivity and behavioral problems in children. They can also lead to oxidative stress and inflammation, negatively affecting brain health.
10. Microwave Popcorn
- Reasons: Many brands contain diacetyl, a chemical that can cross the blood-brain barrier and increase amyloid plaques in the brain, which are linked to Alzheimer's disease. The high salt content also contributes to the risk of cognitive decline.
11. Highly Processed Seed Oils
Examples: Soybean oil, corn oil, sunflower oil
- Reasons: These oils are high in omega-6 fatty acids, which can cause an imbalance with omega-3 fatty acids and lead to inflammation in the brain. Chronic inflammation is linked to neurodegenerative diseases and cognitive decline.
12. Excessive Caffeine
Examples: Energy drinks, excessive coffee
- Reasons: While moderate caffeine can be beneficial, excessive intake can lead to anxiety, disrupted sleep patterns, and jitters, which can negatively impact cognitive function and memory.
Avoiding or minimizing these foods in your diet can help maintain brain health, enhance cognitive function, and reduce the risk of neurodegenerative diseases.
Frequently Asked Questions (FAQs)
What is the impact of diet on cognitive function?
The food we eat plays a crucial role in influencing our brain function and brain health. A diet high in nutrients can support optimal cognitive function by reducing inflammation, combating oxidative stress, and providing essential omega-3 fatty acids.
How does the food we eat affect the brain?
The food we eat directly impacts the brain by influencing brain inflammation, brain structure, brain cells, and even brain plasticity. Consuming a healthy diet rich in whole foods can protect the brain and support optimal brain function.
Are there specific types of food that can protect the brain?
Yes, certain foods are considered brain food as they contain nutrients that are beneficial for brain development and brain health . Including foods rich in omega-3 fatty acids and antioxidants in your diet can help protect the brain.
How does a healthy diet impact mental disorders?
A diet that is rich in nutrients and includes whole foods can have a positive effect on mental disorders. Such a diet can support brain health and contribute to overall cognitive function.
In conclusion
A varied, healthy diet is as important for your brain as it is for your body. However, you need to be careful not to consume too much of the nutrients that can cause cognitive issues – namely calcium and selenium. A wide assortment of fresh organic foods, as well as grass-fed meats or fish and chicken, will ensure that your brain gets the
