Food/Nutrition/Health & Wellness

Essential Foods & Nutrients For A Healthy Brain

Diet has a direct impact on brain health and the food you eat can significantly affect memory, learning, behaviour and mood.

We cannot discuss brain foods without mentioning the gut-brain connection. The gut connects and communicates with the brain through the vagus nerve in the amygdala section of the brain. This section deals with fear and anxiety.

Communication is higher from the gut to the brain (about 90%), while the brain to the gut is about 10%. Communication and signalling are via hormones and neurotransmitters, and this is one reason gut health is very important to mood regulation in the brain.

Naturally, the foods we eat are digested by the trillions of microbes in the gut, releasing nutrients to feed the many cells in the body including those of the brain. However, as in all things, there must be a balance of both harmful and beneficial gut bacteria. Where there is an imbalance, gut health is compromised and can lead to deficiency, and later illnesses.

Foods High In Sugar, Trans Fat & Artificial Ingredients

These types pose a great danger to the brain in that they cause inflammation in the gut and subsequently in the brain, and can therefore increase your risk of dementia and Alzheimer's.

When these types cause inflammation in the gut, they make the gut porous, and this can leak bacteria into the bloodstream. A condition that is known as leaky gut. So, please definitely avoid these.

Varieties Of Fruits, Nuts, Seeds, Healthy oil & Vegetables

Research suggests these types of foods protect the brain from oxidative stress and lower the rate of cognitive decline. Examples of fruits are most berries that contain anti-oxidants. Anti-oxidants reduce inflammation and oxidative stress.

Seeds including pumpkin seeds and nuts contain omega-3 fatty acids which protect cells from free radicals. Examples are sunflower seeds, hazelnuts and almonds, cashews, and peanuts.

Healthy oil and fat include olive oil and avocado, and fatty fish like salmon, sardines and mackerel.

Vegetables are broccoli, and leafy greens like kale, pakchoi, and spinach. These are good in their various varieties. Eating foods in their varieties ensures balanced nutrition. It is good to get nutrients from different dishes as one cannot get all the nutrients from a single dish.

The Takeaways

• Foods rich in B vitamins are also important for brain functions.
• Brain foods usually contain the following nutrients, omega-3 fatty acids, antioxidants, healthy fats and or oil.
• Having adequate and quality sleep also boosts brain health, as most repairs are carried out during sleep.
• Keeping the entire body hydrated by drinking mostly water is advised. We must remember that the brain is suspended in fluid, which is mainly water.
• Moderate exercise to keep the body active and agile is essential too.
• Kira Dawn noted that nobody is right if everybody is wrong:

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