How healthy is your brain? Do you flex your “brain muscles” a lot? Do you know what kind of nutrition your brain needs? As with so many things, you might not give your brain much attention, until it starts misbehaving! The effective function of this hungry organ can fluctuate throughout your life and can even throughout the course of a day. I think you’d agree that your brain is pretty important. It has a lot to do with your ability to remain alert, to learn, to focus, be creative and concentrate. And don’t forget your memory! A reliable memory is very important for a full and happy life. So how can you feed your brain to keep it healthy, and functioning, for life?
FACTS:
Your brain cannot store a lot of nutrients - you need to feed it every day.
- Missing breakfast could make you stupid! You have fasted all night. Brains need breakfast to function well through the day.
- Memory loss, learning difficulties and dementia may all be initiated or worsened by dietary deficiencies.
- Brain-boosting foods include blueberries, black currants, beans, peas, nuts, seeds, citrus fruit, spinach, kale, and mustard, beet, collard, turnip and dandelion greens, and foods containing Omega-3 essential fatty acids.
Omega-3 and Brain Health
The omega-3 fatty acid known as docosahexaenoic acid (DHA) is extremely important for brain function. DHA is a key component of the nervous system. Twenty percent (20%) of brain mass is comprised of DHA. Omega-3s help keep your cell membranes fluid, and DHA specifically improves the communication and transmission of brain signals. Lack of omega-3 in your diet can cause a communication breakdown in the brain.
Getting adequate amounts of omega-3 from our daily diets is difficult for most people. Fish consumption in North America provides an average 150mg per day of EPA and DHA, while Europeans consume on average of 300mg per day and Asians 600mg per day . Experts recommend between 500 mg and 1000 mg of EPA and DHA per day . This deficiency in omega-3, along with the prevalence of vegetable-sourced oils (omega-6) in our diets, results in an imbalance in the ratio of omega-6 to omega-3. The average omega-3 ratio is currently 20-30 to 1, while the optimal ratio is 1-2 to 1.
Although these essential fats can also be found in olive oil, avocado, nuts and seeds, researchers have found that fish is especially good at reducing risk of Alzheimer’s disease and slowing age-related cognitive decline. Pregnant moms should also be concerned about their omega-3 intake as they pass dietary omega-3s to their fetus by means of the placenta. The amount of DHA the baby receives really depends on the mother’s dietary intake. Research shows that inadequate amounts of omega-3 may have a significant impact on the baby’s intelligence and vision.
A diet that is low in omega-3, specifically DHA, can contribute to memory loss and a wide array of other mental disorders. Decreased levels of omega-3 may be a contributing factor to Alzheimer’s disease as well. Research from Japan has shown that supplemental DHA sharpens memory in patients with dementia and depression and improves behavior and speech in those suffering from Alzheimer's disease.
Something Fishy
The American Heart Association recommends eating fatty fish two times per week to obtain an adequate amount of omega-3 from your diet. For people who don’t like fish, you can find omega-3 fatty acids in some plant foods such as flaxseed and walnuts, but they are not as abundant in these forms. Fish and fish oil supplements are the best source of dietary omega-3. Some supplements are “enteric-coated” to prevent a fishy taste.
To feed your brain and keep it healthy, eat a plant-based diet but include cold-water fish, exercise your body and your mind regularly. Pick up an interesting book, learn to play a new instrument, explore a new language, or volunteer in your community. Keep your brain sharp so you can learn new things and hold onto precious memories!
For additional information, speak to your health care provider about supplemental nutrients and herbs that can boost your brain power.