HEALTH UPDATES

Your Brain on Power Foods

Many nutrients have proven cognitive effects throughout a person's life

 

Everyone knows eating right is important to overall health – but could your diet influence your outlook on life? A growing body of research suggests that the nutrients in the foods we consume have a powerful effect on how the brain works and can influence cognition, motivation and mood. Selecting the appropriate foods can also protect the brain from damage and counteract the effects of aging.

Numerous studies have been undertaken to determine the effect food has on the brain. An analysis of 160 of these studies appeared in a recent edition of the journal Nature Reviews Neuroscience. The lead author, Fernando Gomez-Pinilla, a UCLA professor of neurosurgery and physiological science, has dedicated years of research to studying the effects of food, exercise and sleep on the brain. The bottom line? Beyond simply acting as an energy source, the proper foods, combined with regular exercise can protect the brain and prevent certain diseases and disorders.

As people age, the brain and surrounding tissues are susceptible to damage from oxygen free-radicals. This is known as oxidative damage and can lead to a decline in cognitive abilities. Some examples of age-related cognitive decline include memory loss, difficulty performing daily tasks, and overall slower thinking.

Consuming excess calories places the cells of the body at risk for damage by free-radicals. Free-radicals affect synapses or the junction between two nerve cells where a nerve impulse is communicated. Free-radical formation reduces the synaptic plasticity or the synapse’s ability to change which in turn can lead to problems with basic brain function including learning and memory.

Numerous studies have examined the effects of reducing caloric intake on cognitive function. To summarize, moderate caloric restriction can help protect the brain by reducing oxidative damage. However, don’t rush to strictly reduce your food intake or start a fast – additional research is needed to determine how and when caloric restriction makes sense. In addition, there are far more studies promoting the benefits of a nutritionally-balanced diet consisting of fruits, vegetables, whole grains and lean protein.

A large portion of the research has concentrated on how omega-3 fatty acids, particularly Docosahexaenoic acid (DHA), impact cognition. But, other nutrients that influence multiple brain processes as well including certain antioxidants, vitamins and minerals include:

Curcumin. The most common food form of this antioxidant is turmeric (curry spice). Curcumin has been shown to delay cognitive decline in mouse model Alzheimer studies and traumatic brain injury rodent studies.

Flavonoids. These are commonly found in cocoa, green tea, citrus fruits, red wine, and chocolate. Flavonoids have demonstrated the ability to enhance cognitive ability when combined with exercise in rodents as well as improve the brain function of elderly adults.

B-Vitamins. Incorporating B12, B6 or folate into your diet may boost memory. One study showed positive improvements in memory performance in women of various ages. To increase folate intake, consume spinach, orange juice and some breads/bread products made from yeast.

Vitamin D. Shown to preserve cognition in the elderly, vitamin D is easy to incorporate into a healthy diet. Vitamin D can be found in fatty fish, mushrooms, milk, soy milk, and some grains. In addition, many foods are fortified with vitamin D – check the product labeling to determine the amounts.

Vitamin E. Foods that contain this essential nutrient include asparagus, avocado, nuts, olives, spinach, vegetable oils and wheat germ. Whipping up some guacamole may help reduce cognitive decline as vitamin E has been shown to reduce cognitive decay in the elderly.

Choline. Studies have shown a positive relationship between dietary choline and cognition in both humans and rats. Add choline to your diet by eating egg yolks, soy, lean beef, chicken, veal, turkey liver or lettuce.

Selenium. Low levels of selenium have been linked to lower brain function in humans. To include more selenium in your diet eat nuts, cereals, meat, fish and eggs.

Copper. This nutrient can be found in oysters, beef/lamb liver, Brazil nuts, cocoa and black pepper. A study performed with Alzheimer’s patients showed cognitive decline in those subjects with low concentrations of copper in their blood.

Iron. Iron treatments have been shown to normalize/regulate cognitive function according to study research. Good food sources of iron include red meat, fish, poultry, lentils and beans.

How you eat today might not only affect your health, but the health of future generations. Recent research suggests that diet may have an influence on epigenetic events – changes in gene function that occur without a change in the DNA sequence. A study involving Swedish families in an isolated village found that an individual’s risk for diabetes and early death was higher if his/her paternal grandparents grew up during a time of food abundance. The hypothesis is that excess calories make cells including brain cells more vulnerable to damage and controlled caloric restriction could provide protective benefits. More research is being undertaken to understand the science behind this phenomenon.