How Nutrition Can Support Brain Health
What is Brain Food?
When we sit down and enjoy a meal, sometimes the last thing on our minds is “Is this good for my brain?” But maybe it should be! So much of what we eat isn’t what our brains crave and need for adequate cognitive function. And by that I mean, better understanding, memory, and learning. The things our brain does best, especially when it gets all of the nutrients it needs. In this blog, we’ll talk about what we can feed our brains to help reach peak mental fitness.
Omega-3 Fatty Acids and Brain Function
Believe it or not, fat is one of the top nutrients your brain needs. And if we are trying to aim for brain function, omega-3 fatty acids are your new best friend. Omega-3s help foster communication between brain cells which is essential for thought process, general thinking, remembering, and learning. Because of the positive effect they have on memory, research suggests they may help prevent Alzheimer’s disease and dementia. That is one incredible fat! So what are the top sources? High levels of omega-3s can be found in fatty fish like salmon, tuna, and sardines; as well as walnuts, flaxseeds, and chia seeds. I, myself, love farm-fresh eggs and pasture-raised milk which both are sources of omega-3 fatty acids, and delicious too!
What is Lutein?
Lutein is found in every part of the brain, but you may be asking, what exactly is it? Lutein is a carotenoid, a plant pigment class that gives certain fruits and vegetables their rich color. There are other well-known classes of carotenoids, like beta-carotene which gives carrots their orange color, and lycopene which gives tomatoes their red color. These plant pigments are powerful antioxidants that help protect cells from damage. The body can’t produce lutein so we must get sources through our diet. A lutein-rich brain is linked to cognitive functions like verbal fluency, memory, and recall. The brain absorbs more lutein than any other carotenoid, so what are the top sources? Lutein is found in dark leafy greens like spinach, broccoli, kale, and collard greens and fruits like mango, honeydew, and kiwi.
The Power of Vitamin D
Vitamin D is needed for more than just strong bones. It is another necessary nutrient for brain function. So what does vitamin D do for the brain? Vitamin D helps brain cells produce mood-regulating neurotransmitters like serotonin and dopamine. Serotonin and dopamine are often called the “happy hormones” because they help promote mental well-being. The sun is an important source of vitamin D, so it’s no wonder people suffer from the wintertime blues without it. Because it’s winter in Washington State right now, you may be asking, what are the other best sources? Vitamin D is found in organ meats like liver, as well as milk, eggs, salmon, trout, and fortified cereals.
Protein: The Building Blocks of The Brain
Most of us know that protein is vital to our bodies, but what about protein is so important for our brains? Protein is a string of amino acids that combine in one large chain, and if you’re worried that there aren’t enough options for your protein intake, don’t. 20 different types of amino acids can make a protein, so there are a ton of options to make sure your brain and body are getting enough. So what does protein do for the brain? Proteins help neurons within the brain communicate with one another. These brain cells take messages to different parts of the body, and they rely on protein to do so. So even functions like breathing, digesting, and pumping hormones into our bloodstream are all affected by the neurotransmitters that are fueled by the amino acids in proteins. So what are your protein options? Most people consume protein through dairy products, red meat, fish, and eggs. But if you’re vegan or vegetarian don’t worry, nuts and seeds are also high in protein. And even though legumes and rice separately aren’t sufficient, their amino acids combine when eaten in the same meal and form a complete protein.
B Vitamins and Brain Health
It’s no secret that the body needs vitamins to be able to function properly, and this family of vitamins is extremely important for brain health. I say family because B vitamins are a group of 8 different vitamins that are all beneficial. So what are the different B vitamins and what do they do for the brain? Vitamin B1 is also known as thiamin, this vitamin helps to convert food into energy and is essential for nervous system function. Vitamin B2 is riboflavin and is necessary for the health of our blood. Vitamin B3 is niacin and helps support our circulatory system. Vitamin B5 is also known as pantothenic acid, (which is a mouthful) but aids in the creation of neurotransmitters and hormones. Vitamin B6 or pyridoxine helps regulate amino acids affecting sleep, appetite, and mood. Vitamin B7 or biotin helps synthesize glucose and break down fatty acids. Vitamin B9 is folic acid is necessary for cell creation and is extremely important for the brain health of infants if you’re an expecting mother. Vitamin B12 is also known as cobalamin and is necessary for cell creation.
Whew! That was a crash course into the B vitamin family and brain function, and it’s easy to see why they are all so vital for brain health. So how can we get more of these essential vitamins into our diet? Honestly, my best advice is to eat a well-rounded diet of all the different food groups. Each of the B vitamins is found in different amounts in grains, dairy products, eggs, fruits, vegetables, nuts, meat, and fish. So it’s best to eat a balanced amount of each so your brain can get all the vitamins it needs to function at its best.
Food Insecurity and Brain Development
So what about brain health for those who have fewer options? Families who struggle with food insecurity often aren’t able to eat nutrient-dense foods that supply the body with all the micro and macronutrients their bodies and brains need. So what does this mean for children who suffer from food insecurity? Children's growing brains and bodies need these vital nutrients for cognitive functions like learning, memory, and recall. That’s why Four Roots is passionate about equal opportunity and fighting against food insecurity in our community. We are a Spokane Washington-based company with the goal of equitable access to locally sourced nutrient-dense foods for all, regardless of income. We offer free educational material on sustainable practice and nutrition so everyone can gain the knowledge necessary to grow our bodies, brains, and world into something beautiful, for years to come.
