WRITTEN BY Dr. Joyce Johnson- 02 April 2012
Webber Naturals' expert, Dr. Joyce Johnson, explains the importance of feeding your brain.
There's a reason they call it brain food!
How healthy is your brain? Do you know what kind of nutrition your brain needs? Don’t wait for your brain to go hungry and start misbehaving before you give it some attention!
Although it operates like one, your brain is not a computer. It needs to be fed. Don’t forget, this hungry organ lets you learn, focus, consider and concentrate, and remember! So how can you feed your brain to keep it healthy and functioning for life?
Here are the Facts
- Your brain cannot store a lot of nutrients - feed it every day.
- Missing breakfast doesn’t make you smart! A brain needs breakfast to function well.
- Memory loss, learning difficulties and dementia may all be caused or worsened by dietary deficiencies.
- Fish is the richest source of omega-3 essential fatty acids, important brain food.
Food for Thought
The omega-3 fatty acid known as docosahexaenoic acid (DHA) is a key component of the nervous system. It makes up twenty percent (20%) of your brain mass. Omega-3s help keep cell membranes fluid, and DHA specifically improves the communication and transmission of brain signals. Lack of dietary omega-3 can cause a communication breakdown in the brain, and may contribute to Alzheimer’s disease. Japanese research showed that supplemental DHA sharpened memory in patients with dementia and depression, and improved behavior and speech in people with Alzheimer's.
In North America most people eat only enough fish to get an average 150mg[i] per day of EPA and DHA. Europeans consume more, 300mg per day on average, and Asians get about 600mg per day[ii]. Nutritional experts recommend 500 mg to 1000 mg of EPA and DHA per day[iii] for everyone. A balance between omega-6 fatty acids, from vegetable oils, and omega-3 are also important. The average North American consumes 20-30 units of omega-6 to 1 unit of omega-3, when the optimum ratio is 2 omega-6 to 1 omega-3![iv]
Young Brains Need Fish Too!
Pregnant moms need omega-3s, since the DHA needed to build a baby’s brain comes from mother’s diet. Research shows that omega-3 consumption by Mom may have a significant impact on baby’s intelligence and vision.
School-aged children have achieved improvements in learning, attention and attitude, with the help of EPA and DHA-rich fish oil supplements. Omega Oils and Essential Fatty Acid supplements are great for those of us who really don’t like fish. Some fish oils are flavoured and fish oil capsules may be enteric-coated to prevent any fishy taste. You can also find omega-3s in flaxseed, flaxseed oil and walnuts, but fish is the richest source.
Top 10 Foods for Brain Health
- Oysters: rich in zinc and iron.
- Whole grains: contain folate and vitamin B6.
- Tea: high in catechins which are great for keeping your mind sharp, fresh, and functioning properly.
- Eggs: full of vitamin B12 and lecithin.
- Curry: rich in curcumin; curcumin is full of antioxidants that help fight against brain aging and maintain cognitive function as you get older.
- Berries: sometimes referred to as “super-fruits” because most of them contain fisetin and flavenoid, which are great for improving your memory and allowing you to easily recall past events.
- Nuts and Seeds: full of Omega-3 and Omega-6 fatty acids, as well as folate, vitamin E, and vitamin B6.
- Leafy Green Vegetables: rich in vitamin B6, B12 and folate.
- Fish: source of omega-3.
- Dark Chocolate: high in antioxidants, known as flavonols, which are said to help increase blood flow to the brain.
The Final Neuron
For a healthy brain, eat a plant-based diet and plenty of cold-water fish. Exercise your body and your mind. Read, learn to play an instrument, explore a new language, or volunteer. Keep your brain sharp so you can learn new things, and so you can keep all those precious memories — like where you left your glasses!
Image Sources: http://www.artuji.com/brain-food-for-your-child/344
http://guideyouthebest.com/eat-fish
[i] Kris-Etherton, et al. Polyunsaturated fatty acids in the food chain in the United States. Am J Clin Nutr 2000; 71(suppl):179S-88S.
[ii] Hibbeln, JR. Seafood consumption, the DHA content of mothers’ milk and prevalence rates of postpartum depression: a cross-national, ecological analysis. J Affect Disorders 2002; 69(1-3):15-29.
[iii] International Society for the Study of Fatty Acids and Lipids (ISSFAL) and American Heart Association (AHA)
[iv] Simpoulos, A. Am J Clin Nutr 1999; 70(suppl):560s-9s.
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