How Nutrition Benefits Our Brains
Can nutrition boost your brain power? While there is no single, almighty brain food that will sharpen your mind and prevent cognitive decline, eating a well-balanced diet rich in specific nutrients can improve cognitive functions like memory, focus, and overall brain health. Research shows that the best foods for our brains are many of the same ones that protect our heart and blood vessels. Here are just a few that give us the most bang for our buck:
Omega-3 Fatty Acids: Found in foods such as fatty fish, walnuts, chia seeds, and flax seeds, these are crucial for brain cell communication and overall brain health. Omega-3 fatty acids have also been shown to lower levels of beta-amyloid, which is the protein that forms in damaging clusters in the brains of those with Alzheimer’s. Healthy fats are essential for building and maintaining brain cell membranes. Fatty fish in particular are a powerhouse of omega-3s (think salmon, tuna, sardines, and mackerel). If you don’t eat fish then it’s a good idea to talk to your doctor about finding a high-quality omega-3 supplement.
Antioxidants: Berries, leafy greens, and other colorful fruits and vegetables are rich in antioxidants that protect the brain from damage caused by free radicals. Flavonoids, the natural plant pigments that give berries their brilliant colors, have also been shown to help improve memory. A longitudinal study at Harvard found that consuming at least 2 servings of strawberries and blueberries each week delayed cognitive decline.
Choline: An essential nutrient that serves multiple functions in our bodies. As it relates to brain health specifically, choline is required to make acetylcholine, an important neurotransmitter. Acetylcholine is involved in memory, muscle movement, regulating heartbeat, and other basic functions. Foods highest in choline include liver, eggs, soybeans, chicken breast, salmon, and cod. Our livers naturally produce a small amount of choline, but not enough to support all of its functions throughout the body; this is why it’s important to get it through our diet.
Nutrition also has a significant impact on mood. A healthy diet can improve mood, while poor nutrition can contribute to mood disorders. This is because food influences brain chemistry, including neurotransmitters like serotonin, which plays a crucial role in regulating mood and also impacts inflammation levels in the body. 95% of our serotonin is produced in our gastrointestinal tract, so what we eat can quite literally guide our emotions.
This is just the tip of the iceberg, so to say, when it comes to nutrition and brain health. The bottom line is focusing on a diet full of nutrient-rich, whole, unprocessed foods. This will help us avoid excess sugar, sugar substitutes, and other unhealthy additives found in processed foods. Our brains are amazing and perform so many essential functions so, we should work hard to keep it healthy!
