Brain Health: Nutrition Part 1

How does nutrition influence brain health?

 Our previous blog briefly discussed how the human brain undergoes various changes as we age. These changes lead to cognitive decline, however, there are lifestyle changes that we can make to improve cognitive functions and delay or prevent cognitive decline with age. One of these changes involves nutrition. Remember the saying, " If you don't use it, you lose it"? The food we eat and the nutrients we obtain are vital for optimal brain health. Nutrition plays a vital role in brain development during pregnancy but our brain is constantly changing and adapting as we age. Therefore, our brain requires various nutrients to keep up with neurological functions throughout our lives. 

 Various research studies have indicated that protein intake was positively associated with cognition, however, refined carbohydrates and saturated fatty acids were associated with reduced cognitive functions, such as memory recall. Moreover, research indicated that diets high in fats produced inflammatory responses in the nervous system by stimulating the hippocampus ( the area of the brain associated with memory) thereby resulting in deficits in memory functions. Furthermore, red meat and dairy product consumption were associated with poorer cognitive performance. Polyunsaturated fatty acids were shown to have anti-thrombotic and anti-inflammatory properties in the nervous system, and Omega-3 fatty acids played an important role in neurogenesis. Moreover, food containing polyphenols and anti-oxidants was shown to be beneficial for reducing inflammation and removing toxins in the brain, thereby promoting brain health and improving cognitive functions.

Now let's look at some neurological processes and the nutrients they require...

• Synaptogenesis and Neurogenesis require proteins, carbohydrates, iron, copper, and Vitamins A, B6, C and D
• Myelination requires proteins, carbohydrates, iodine, selenium, and Vitamins B6 and B12
• Neurotransmitters and the Reuptake of Neurotransmitters require proteins, iron, iodine, choline, and Vitamins B6 and D
• Electrical processes require glucose, proteins, iron, iodine, zinc, choline, and copper.

To summarize:

🙅 Foods that are NOT recommended for optimal brain health include:

• Food with Saturated fatty acids such as fried chips, processed meat, butter and pastries
• Refined Carbohydrates such as cakes, pasta, white bread and juices
• Excess red meat and dairy product consumption

😇 Foods that are recommended for optimal brain health include:

• Polyunsaturated fatty acids in moderate amounts, such as fish, nuts and avocado
• Non-refined carbohydrates such as whole grains, fruits and vegetables 
• Food containing protein such as eggs, fish, and beans
• Foods containing vitamins, minerals, polyphenols, and antioxidants

So what foods are considered to be "Brain Food"?

1. Various berries such as blueberries, strawberries and blackberries. They contain anti-oxidants and anti-inflammatories, and are rich with polyphenols. 
2. Tea and coffee. They contain vitamin B3 and are rich with polyphenols and antioxidants. However, be mindful of how much caffeine and sugar you are consuming with these beverages.
3. Walnuts. These nuts are high in omega-3 fatty acids and polyphenols. Studies have shown that walnuts can improve memory and learning functions
4. Fish. Fish are a great source of protein and contain Omega-3 fatty acids, Vitamin D3, and Vitamin B2. However, beware of mercury poisoning caused by overconsumption of fish (especially deep water fish) 
5. Green leafy vegetables such as kale, spinach and lettuce. These vegetables are a source of Vitamin K, lutein (an anti-oxidant) and folate 
6. Colorful fruits and vegetables such as carrots, peppers, and tomatoes. They are usually packed with Vitamin A, Vitamin C, and various antioxidants
7. Legumes and beans. They contain proteins, fats, carbohydrates, Vitamin B, and various minerals
8. Dark Chocolate contains flavanols and minerals such as copper and zinc, but be cautious of the sugar content in some chocolates.

But there is more to nutrition and healthy brain function. Did you know the gut microbiome also plays a vital role in brain health and is influenced by your nutrition?  

Stay tuned for our next post to find out more!

Need help understanding the terminology? 

Neurogenesis; The process where new neurons are produced in the nervous system 

Synaptogenesis: The process where new synapses are formed. Synapses allow neurons to communicate with each other 

Myelination: The process where a membrane (myelin sheath) surrounds and insulates the neuron. The myelin sheath allows neurons to transmit signals at a faster speed. 

Neurotransmitters: Chemical messengers that are secreted by neurons at the synapse. Neurotransmitters influence various bodily functions including mood, heart rate, and sleep.

Antithrombotic: Refers to the reduction of blood clots