To better understand the impact of nutrition on brain health I would like to discuss the structure and function of the brain first. The brain contains over six trillion cells, highly complex biological computer that grows, learns from experience and adapts to new information. Brain structure and biochemistry depend on nutrition. In fact, nutrients provide the biochemical building blocks of everything physical in the body.
What is Neurogenesis?
It is the production of new brain cells that lies in the heart of brain development. Neurogenesis depends on Vitamin A,E,C, D and B-vitamin folic acid. Lower levels of these during infancy can set the stage for problems later in life.
Nutrients for a healthy brain
Healthy fats
60% of the brain is made out of fat or fat containing compounds and they are needed for developing brains, thinking, memory and balanced moods
- Essential fatty Acids are required for the normal development of the brain, eyes, and nervous system
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- EPA and DHA are incorporated into the walls of brain cells, supporting neurotransmitter activity and connections between brain cells . EPA and DHA may benefit a wide range of mood problems, poor memory, thinking processes, impulsiveness, hostility, and physical aggressiveness. Food sources of essential fatty acids are cold water fish: Tuna, herring, salmon, mackerel and sardine,flax seeds,hemp seeds,chia seeds,nuts and greens.
Phospholipids There are two principal dietary phospholipids
- Phosphatidylserine
- phosphatidycholine
Incorporated into the fatty membranes of brain cells, they enhance cell-to-cell communication, can improve memory and mood and may slow the progression of age-related cognitive decline .
Food sources of Phospholipids are egg yolks, wheat germ and soy
B- Complex Vitamins
These play diverse supportive roles in mood and brain energy levels. Vitamins B6, B12 and folic acid are needed to make neurotransmitters. Vitamin B1,B2 and B3 are involved in bioenergetics.
Food sources include, brown rice, legumes,brewers yeast, eggs, nuts & seeds, meat & fish, and green leafy vegetables
Magnesium
Magnesium is an essential mineral required to perform over than 300 critical biochemical enzymatic reactions within the human . Emerging evidence published in the The Journal of Neuroscience explains the importance of Magnesium to promote proper electrical and neurotransmitter function in the brain.
Magnesium food sources include dark chocolate, dark green leafy vegetables, sunflower seeds, pumpkin seeds, almonds, cashews, avocados, and beans
Brain and gut connection
It is well known that 70% of our immune system lies in the gut. Not only that, but estimated 90% of the body’s serotonin is made in the gut. For example, if serotonin levels drop we may experience anxiety and depression. Healthy bacteria in the gut is important for the production of serotonin and much more.
Food sources of good bacteria include Kefir, yogurt, sauerkraut,miso soup, sourdough bread, tempeh, fermented vegetables and probiotic supplements.
In conclusion, nutrients are the building block of our physical body including our brain. Nourishing and providing proper nutrition is vital and should be the corner stone to everyone’s health. As well as avoiding foods that could do damage which I will discuss in later posts.
References
“Unique Magnesium Compound Reverses Brain Aging.” LifeExtension.com, www.lifeextension.com/Magazine/2016/6/Unique-Magnesium-Compound-Reverses-Brain-Aging/Page-01.
Harvard Health Publishing. “Probiotics May Help Boost Mood and Cognitive Function.” Harvard Health, www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function.
