Holistic health and wellness coach Phillippa Quigley shows us the best foods for optimal brain health, and why what we consume is so important for a healthy brain.
Health is so much more than moving our bodies and counting calories. To be able to live a long and healthy life, we must ensure that we are looking after our brain health. Within our brains, we control our body. It helps regulate bodily functions, our emotions and thoughts, and holds our memories.
As we get older our cognitive function can start to decrease. Factors such as poor diet, toxic environments and a sedentary lifestyle can decline our brain health substantially.
Therefore, we must proactively ensure we look after the brain. In this article, we will look at the dietary choices you can make to keep your brain healthy.
What is brain health?
Brain health is all about how well a person’s brain can function in several areas. It is only as we get older that we start to really think about how healthy our brain actually is. However, it is something that we must care about from an earlier age, not just the moment we start becoming a little forgetful!
For children, they won’t consider their brain health as something they need to look after. That is where as parents we must encourage healthy eating and being active, support their emotional needs, and encourage good quality sleep. This is because their brains are still developing and growing, and we must give them the best environment possible in order for their brains to be healthy.
Our brains control our cognitive, behavioral, sensory, social-emotional and motor functions. The brain is a critical part of our overall health, and some would say it is the single most valuable organ in our body. Our brain gives us the ability to problem solve, make decisions, communicate and be productive.
Influences such as our daily diet, lifestyle, genetics and the environment around us can affect how well our brain is functioning. While some people can sometimes fall back on the excuse that it is genetics that has caused their poor concentration or unhealthy lifestyle, such ‘bad genes’ can often be overridden with a healthy and balanced diet, good mental stimulation, and moving our bodies.
Key nutrients for the brain
A healthy diet is important for our overall health. Sometimes we only view our diet as having an impact on our weight. However, we are increasingly realising that food as nourishment helps keep various bodily systems healthy.
Our brain is one of those organs that needs key nutrients to function optimally. These nutrients include:
Antioxidants
Antioxidants protect the body from free radicals. Free radicals are unstable atoms in the body that can damage cells and cause inflammation and illness. Antioxidants are found in vitamin C and vitamin E.
Omega-3 fatty acids
Consuming foods with Omega-3 in will help increase memory, learning, and blood flow to the brain. In particular, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) , both being long-chain fatty acids, are important for brain development.
Minerals
Minerals such as magnesium and zinc are important to help boost our cognitive function.
Vitamins
Vitamin D and vitamin B, particularly B6, B9 and B12 all help support overall brain health, energy levels, and production of neurotransmitters.
Amino acids
Amino acids help form proteins. Such proteins help build neurotransmitters, which are chemical messengers that help cells communicate with each other.
Where Can We get these nutrients?
Antioxidants
Antioxidants are compounds found in foods that help to delay or prevent damage to ourselves. As you get older, you become increasingly prone to free radicals in your body, as you become less efficient at removing them. This increase causes oxidative stress, which can cause diseases such as Alzheimer’s, where a person experiences memory loss.
Antioxidants have been shown to counteract the damage caused by free radicals. Therefore, consuming a diet rich in antioxidants can help boost your brain health.
Foods rich in antioxidants include:
- Dark chocolate
- Berries – particularly blueberries, strawberries and blackberries
- Ginger
- Turmeric
- Green tea
- Oranges
- Tomatoes
Omega-3
Omega-3 fatty acids help improve memory and cognitive function. They also can help people who suffer from depression.
Our brains are 60% composed of fats, the majority of which is made up by omega-3 fatty acid docosahexaenoic acid (DHA), alongside eicosapentaenoic acid (EPA). Both these fatty acids aid cell communication and blood flow, and reduce inflammation. They also aid our focus and efficiency.
Therefore, we must ensure we are getting enough of them. You can find and Omega-3 in:
- Salmon
- Mackerel
- Sardines
- Trout
- Cod liver oil
- Oysters
- Flax seeds
- Chia seeds
One incredible function of the brain is that it constantly tries to repair and renew itself. But without the right fuel, it begins to fill the gaps itself – and not always in a good way. So when we think of food, we must think of how it is fuelling our brains, and whether our food choice will help support it to function optimally.
Coffee
It might come as a surprise to see coffee on this list, and if you are a coffee lover you will be pleased to read about its benefits. As with anything, though – moderation!
Within a cup of coffee there are two key ingredients that will support your brain health: caffeine and antioxidants. We’ve already seen how antioxidants can help prevent damage from free radicals. The caffeine in coffee has a few benefits to your brain:
- Firstly, it gives you improved concentration, helping you focus on what you are doing.
- Secondly, caffeine can also boost your production of the neurotransmitter dopamine. Dopamine is a chemical messenger released in your brain, and it makes you feel good.
- Lastly, caffeine helps increase your alertness by blocking adenosine, which makes you feel sleepy.
Dark Chocolate
Another nice item of food you may not have expected on this list! Dark chocolate is known as the healthy chocolate to eat, thanks to its high cocoa powder content. It includes caffeine and antioxidants which we have already discussed, but it also includes flavonoids.
Flavonoids are a type of antioxidant. It is these flavonoids that help boost your learning and memory.
Whilst this is a healthy food for your brain, eating this in moderation is important so that you do not consume excess sugar.
Eggs
Eating eggs helps us get a good intake of vitamin B. They also are a good source of Choline. Choline is a micronutrient that produces a neurotransmitter called Acetylcholine. This neurotransmitter helps us to regulate memory and mood.
Eggs give us a good dose of choline, with the yoke of the egg having the most concentrated amount. They also give us vitamin B12 and folate. A deficiency in these vitamins have been linked to depression and dementia.
Leafy green veg
Leafy green vegetables such as kale and spinach are known for being nutrient-r