How Does Food Affect The Brain?
Your brain is always working. It controls yours thoughts, mood, heartbeat, senses, and a ton of other processes. Even when you’re sleeping the brain is tirelessly working. It never really “shuts off” like we might think.
Since the brain is constantly working, it needs a steady supply of fuel to perform its tasks efficiently. But not all fuel is created equal. Because the brain is responsible for so many vital tasks, and ultimately our own thoughts and mood, you want to make sure your brain is running on the best fuel possible.
Bad diets can impair brain function. Which can leave you feeling tired, sluggish, depressed, and irritable. If your brain is lacking the vital nutrients it needs you may be unable to process and retain information as efficiently, which could lead to impaired performance in work and school.
To put it simply, proper nutrition is important. You want your brain to work and perform efficiently, all the time. So you need to give it the proper fuel for peak performance. Now, let’s take a look at some of the most vital nutrients for the brain.
Best Nutrients for Brain Health
- Omega-3
- Vitamin E
- Lutein
- Quercetin
- DHA
- Vitamin K
- Vitamin C
Omega-3
Omega-3 fatty acids are an important nutrient for optimal brain health. Omega-3 fatty acids have been shown to influence mental health and cognition. It also plays a part in preventing cognitive decline and neurological disorders. Getting adequate Omega-3 in your diet is vital for your cognition (1).
Foods that contain Omega-3: walnuts, salmon, sardines, anchovies, shrimp, chia seed, flaxseed and soybean oil.
Vitamin E
Vitamin E is an antioxidant that offers protective factors against oxidative stress. Oxidative stress is believed to be one of the main culprits behind age related cognitive decline. Therefore adequate vitamin E consumption may protect the brain for neurodegeneration associated with aging. In fact, high vitamin E levels in the blood have been associated with improved cognitive performance (2).
Foods that contain Vitamin E: salmon, avocado, almonds, sunflower seeds, peanuts, mango and kiwi
Lutein
Lutein is another nutrient that has been shown to play an important role in cognitive function. Lutein is well known for its role in eye health, but its benefits for cognitive function are only just being discovered. One study found that lutein consumption in older adults preserved their ability to use skills and knowledge they have acquired throughout their life. This offers key insights into the neuroprotective factors of lutein (3).
Foods that contain Lutein: kale, spinach, broccoli sprouts and peas
Quercetin
Quercetin is a powerful antioxidant found in many common foods such as broccoli, apples, and grapes. It offers a wide range of health benefits, one of which is protecting the brain against cognitive decline. Quercetin has also been shown to improve cognitive output, which means it’s definitely a nutrient you want to make sure you are getting in your diet (4).
Foods that contain Quercetin: grapes, berries, cherries, apples, citrus fruits, broccoli, and onions
DHA
DHA or Docosahexaenoic acid is extremely vital in growth and functioning of the brain in small children. It is also very important for the normal brain functioning of adults. Adequate DHA consumption has been shown to improve learning ability, whereas DHA deficiencies have been linked to lower learning ability and cognitive decline (5).
Foods that contain DHA: fatty fish such as salmon, anchovies and tuna, eggs and algae
Vitamin K
Vitamin K is another nutrient that is proving to be important for healthy brain function. Growing evidence shows that Vitamin K has anti-inflammatory properties and can protect the brain against oxidative stress. Since oxidative stress is largely responsible for cognitive decline in old age, we can see why vitamin K is so important (6).
Foods that contain Vitamin K: kale, collard greens, spinach, broccoli, brussels sprouts, chicken, green beans, prunes and avocado
Vitamin C
Vitamin C is a powerful antioxidant molecule in the brain that has a wide range of important functions. Vitamin C has been shown to offer therapeutic effects to individuals with neurodegenerative diseases. This is due to the protective factors offered by Vitamin C against oxidative stress which harms the brain (7).
Foods that contain Vitamin C: kale, kiwi, brussels sprouts, lemons, strawberries, and oranges
Now that you’ve learned some of the most vital nutrients for a properly functioning brain, you may be wondering which foods to add your daily consumption for the best brain boosting diet. Let’s look at some important foods you should be eating to keep your brain healthy and give you a cognition boost.
Superfood For The Brain
The following power foods contain many of the vital nutrients we discussed previously. By incorporating these brain “superfoods” into your regular meal plan you can enjoy many of the brain protective benefits discussed in the previous section. You may also notice enhanced memory, aptitude for learning, concentration, and a better mood overall.
Here are the Best Foods For the Brain:
- Green Leafy Vegetables
- Fatty Fish
- Nuts
- Berries
- Avocado
Green Leafy Vegetables
Now you know why your mom always told you to eat your broccoli! Green leafy vegetables like broccoli, kale and spinach are rich in Vitamin C, Lutein, Vitamin K, and wide array of other nutrients which are essential for a healthy brain.
Fatty Fish
To boost brain function make sure you’re getting enough fatty fish in your diet. Fatty fish is an important source of Omega-3 fatty acids and DHA which can increase blood flow to the brain and have strong protective factors for the brain. You can get your nutrients from salmon, canned tuna, cod, and other fish species. Try to eat fish at least twice a week to get the benefits. Though if you strongly dislike fish there are other sources of Omega-3’s. You may also consider taking a fish oil supplement to get the required nutrients.
Nuts
Besides being delicious to snack on, nuts are another option for getting your Omega-3 fatty acids. They also contain Vitamin E and other brain protecting antioxidants. You can get these vital nutrients from walnuts, hazelnuts, almonds, peanuts, sunflower seeds, sesame seeds, flax seeds, cashews, and more.
Berries
Many berries contain powerful antioxidants, which like previously discussed, offer many protective factors for age related cognitive decline associated with oxidative stress. When you’re craving something sweet reach for the following brain boosting berries: strawberries, blackberries, blueberries, and mulberries.
Avocado
Last but not least avocado is another source of health brain fats. These healthy brain fats can increase blood flow to the brain which may lead to enhanced cognition. Avocado is a high calorie food though, so it might be wise to limit to ¼ to ½ an avocado a day.
Healthy Brain Meal Plan
Now that you’ve learned all about vital nutrients for the brain, and some of the best foods that contain these nutrients, it’s time to put it all together into a meal plan to keep your brain healthy.
Healthy Brain Breakfast Ideas:
- Eggs + Whole Grain Toast + Avocado
- Blueberry Smoothie
- Plain Yogurt + Walnut topping
Healthy Brain Lunch Ideas:
- Tuna Sandwich + Spinach
- Chicken Salad + Kale + Almonds
- Salmon Avocado Tacos
Healthy Brain Dinner Ideas:
- Smoked Salmon + Leafy Green Side
- Lentil Tacos + Steamed Broccoli
- Salmon and Black Bean Tostadas
Eating the proper nutrients is essential for vital brain health. Whether you’re looking to boost your brain power or protect your brain from neurodegenerative disorders and age related declines, a proper diet can go a long way.
A properly fueled brain is beneficial for people of all ages. Whether you want to improve your performance in the workplace, or your a student studying for exams, or even if you just want to improve your mood and general well-being, it all starts in the kitchen, by eating the right fuel sources.
