Certain foods that offer more nutrients to the brain help you think more clearly and protect the brain and keep it functioning optimally, as well. What you eat helps to fuel both your body and your brain, and eating the right foods can boost brain performance, improve mood, stabilize emotions and sharpen memory.
Proteins
All the functions of the brain: memory, thinking, problem solving, sending messages to the body, are biochemical processes. Brain cells communicate with each other and with the body by sending messengers called neurotransmitters. Like many molecules in the body neurotransmitters are made from amino acids that are found in food protein such as meat, fish, eggs, nuts, lentils and dairy products. Vitamins and minerals are needed to convert these amino acids into these specialized neurotransmitters.
Water
Our bodies are composed of almost 70% water and water makes up over 80% of blood which transports nutrients to the brain and eliminates toxins. Your brain needs to be fully hydrated for maximum concentration and mental alertness.
Fat
Not all fat is bad; the body requires essential fatty acids because the brain is made up of more than 60% fat. Nerve cells in the brain are covered with a fatty myelin sheath that is crucial in transmitting messages quickly. Omega 3 fatty acids are essential fatty acids for optimum performance of the brain. A lack of omega-3 in the diet can lead to depression, failing memory, low concentration and focus, reduced learning capacity and even ADD and other mental disorders.
Foods that are rich in omega-3 fats include oil fish such as salmon, sardines, trout, tuna, herring, mackerel and anchovies and plant foods such as flax and pumpkin seeds. All you need is to add fish to your diet twice a week.
Vitamins & Minerals
Vitamins and minerals are essential for the functioning and growth of the brain. Vitamins A, C and E are powerful antioxidants that help to protect the brain and preserve memory. The 'B' complex vitamins are also important for the brain and play a vital role in producing energy.
Minerals help in mental functioning and performance. Magnesium and manganese are needed for brain energy. Sodium, potassium and calcium are important in the thinking process and help to facilitate the transmission of messages.
Foods to Avoid
It is equally important to recognize the foods that diminish brain function. Alcohol and other drugs kill brain cells directly, but there are many less obvious brain-attacking foods. Over-eating and artery clogging foods can lead to restricted blood flow to the brain, and high-glycemic-index foods such as white bread, white rice, white pasta and high sugar foods can cause blood glucose swings that make both the body and the mind irritable and sluggish. Foods to avoid include:
- Alcohol
- Artificial food colorings
- Artificial sweeteners
- Colas
- Corn syrup
- High-sugar "drinks"
- Hydrogenated fats
- Nicotine
- White bread
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