What are brain foods anyway?
To put it simply, they’re foods that enhance brain function and help maintain brain health. The right mix of nutritious foods can boost your brain power, improve your memory and regulate your moods. Scientific studies indicate that food may also play a role in preventing brain disorders like dementia and Alzheimer’s disease.
To keep your brain healthy, make sure you get enough of these four powerful brain foods…
#1: Amino Acids
Amino acids are the building blocks of neurotransmitters, the chemicals that can calm the brain and allow it to focus. Neurotransmitters send messages from the brain to other parts of the body, affecting your energy level, mood and overall health. Since amino acids are derived from foods, your brain’s ability to form neurotransmitters is directly affected by your diet.
Tyrosine
Tyrosine is an amino acid that increases the brains production of dopamine and epinephrine, two neurotransmitters that control the brain’s levels of energy and alertness. You can supply your brain with tyrosine by eating foods that are high in protein, including fish, meat, poultry and eggs. If you’re a vegetarian, focus on high protein foods such as cheese, milk, beans and tofu in order to provide your brain with tyrosine.
Another amino acid, tryptophan, is delivered to the brain when you eat carbohydrates. Tryptophan is converted by the brain to serotonin, a neurotransmitter that produces a feeling of calm and can even bring on sleep. The best type of carbohydrates for your brain and body are made from whole grains and minimally processed, including breads, cereals and pastas. Fruits, legumes and low-fat milk and yogurt are also good sources for carbs. Limit your intake of simple sugars and processed carbohydrates like cookies, candies, pastries and sodas.
To get the full benefits of tyrosine and tryptophan, eat proteins and carbohydrates separately. It also makes sense to eat proteins in the morning to start your day with energy and alertness and to eat carbohydrates in the evening to help you relax and prepare for sleep.
According to the Franklin Institute, food is the best source of amino acids. Eating foods that provide a balance of amino acids is more effective than trying to manipulate your intake of certain amino acids with supplements. By paying attention to how you feel after eating certain foods and focusing on a balanced diet and good nutrition, you can ensure that your brain gets the amino acids it needs.
#2: Omega-3s
Omega-3s are a family of fatty acids that occur naturally in certain foods. One of the most common omega-3s is docosahexaenoic acid (DHA). According to Dr. Gary L. Wenk, author of Your Brain on Food, omega-3s are used by the brain to build brain cells. Our brains need a daily source of omega-3 acids, especially DHA, to help maintain good brain health.
Tufts University reports that eating certain fish that are rich in omega-3s may be very beneficial to the brain. While it’s already known that omega-3 consumption is good for the heart, recent studies have found that fish containing omega-3 fatty acids may also protect against brain decline, including Alzheimer’s disease and dementia. The fish that are most rich in omega-3 include cold-water fish like salmon, sardines, mackerel, herring and bluefish.
A study described on Science Daily looked at the diets of more than 8,000 people over the age of 65. At the beginning of the study, none of the participants had dementia. Four years later, almost 300 of them had developed Alzheimer’s or dementia. Researchers found that people who regularly included omega-3 in their diet (in the form of salmon, flax seeds, walnuts and canola oil) decreased their risk of dementia by 60 percent. The study also found that people who ate fish at least once a week were 35 percent less like to develop Alzheimer’s and 40 percent less likely to develop dementia. In addition, eating fruits and vegetables daily reduced the risk of dementia by 30 percent.
#3: Antioxidants
Antioxidants protect the body from free radicals, which are waste materials produced when the body turns food into energy. Free radicals can damage body tissue. Because the brain uses almost 20 percent of the body’s energy, it is especially vulnerable to damage from free radicals. Antioxidants can be supplied to the brain by eating cruciferous and leafy green vegetables like broccoli, cauliflower, brussels sprouts, cabbage and kale.
Tufts University researchers who analyzed more than 40 fruits and vegetables for their antioxidant levels found that raw blueberries contain the highest level of antioxidants. Tufts researchers conducting studies on animals also found that blueberries can reverse age-related changes in memory and coordination.
Vitamin E is another important antioxidant that can help protect the brain. It can make more oxygen available to the brain, dissolve blood clots and ensure proper clotting (important for stroke prevention). Consuming moderate amounts of foods that are rich in Vitamin E, including nuts, soybeans, brown rice, seeds and avocados, can also help reduce the risk of Alzheimer’s Disease.
In addition to consuming antioxidants, you can keep your brain healthy by supplying it with enough oxygen. Avoid smoking (which kills antioxidants) and exercise regularly to maintain your cardiovascular system.
#4: Choline
Choline is an essential nutrient that’s part of the B-vitamin group and is used by the body to construct cell membranes. Studies have found that choline enhances memory and reduces fatigue. In addition to supporting brain function, choline helps prevent liver disease and a condition known as fatty liver. According to Psychology Today, choline is especially important during pregnancy, when it’s needed to help an infant’s developing brain and nervous system.
Today’s Dietitian reports that a significant portion of the population is not getting enough choline from their diet. The best sources of choline are eggs and liver, but it’s also found in milk, chicken, beef and pork. People who avoid these foods risk choline deficiency. Vegetarians, vegans and people who don’t eat eggs or meat should include wheat germ and soy lecithin in their diet; they may also want to consider taking choline supplements.
