In a new series of articles on nutrition and the mind, Nutritionist, Belinda Rennie looks at the most important foods to support optimal brain function.

Ever get that sensation of foggy thinking where you can't focus and concentrate or you need a coffee before you can think clearly in the morning? Are you grumpy, irritable, stressed and anxious a lot of the time? Problems with memory? Food can play a critical role in the way we think, feel and act and is linked to the spectrum of mood disorders like depression through to behavioural problems like attention hyperactivity disorders and degenerative conditions including dementia and Alzheimers disease.

The brain is on the go all the time and never rests, consuming energy at a great rate. Even though it only occupies three per cent of total body weight it consumes twenty percent of total energy intake. As the brain has a limited storage capacity it needs a constant flow of nutrients including essential fatty acids, glucose from the breakdown of carbohydrates, amino acids from proteins and vitamins and minerals. The brain acts as a sensitive gauge of our current nutritional state and when you start noticing persistent negative changes in your mood, thought processes or behaviour maybe it is time to assess what you are eating.

Because the brain is a highly metabolically active organ, in the process of producing energy it also creates a high level of free radicals that can damage the fatty membrane covering the nerve cell (neuron). So it is not surprising that after a lifetime of activity it can wear out in old age. Optimising brain function involves getting the right foods for three main functions: production of energy, production of chemical messengers including hormones and neurotransmitters and thirdly maintaining the structure of neurons especially the cell membrane.

back to top

Brain juice

At its simplest level the brain is made up of 15% fat and protein and 85% water. Just by being dehydrated you can impair mental function with dizziness, fatigue and lack of concentration. Water is the medium in which electrical impulses are transmitted. As the Brain Gym ® expert, Edith Laidlaw says, water is “brain juice” and most of her exercises used to restore connections between the left and right sides of the brain start with drinking water. In addition water helps to remove waste products from cellular metabolism and toxins out of the system. So do your brain a favour and drink at least 2.5 litres as the weather gets hotter.

Protein for brain power

Amino acids from the breakdown of protein from the food we eat are the building blocks of chemical messengers called neurotransmitters. Neurotransmitters relay messages via nerve cells throughout the body for all types of functions including muscle contraction, blood flow, mood and mental acuity.

When you wake up in the morning you should have a supply of amino acids from the night before to be made into neurotransmitters to last a few hours. Eating small amounts of protein rich foods help provide a steady flow of amino acids to make neurotransmitters. It is essential that the brain receives regular protein boosts to help you to stay alert and prevent carbohydrate cravings.

Without enough protein in your diet, your brain is under stress. Your body interprets this as a signal to eat carbohydrates. So most people rush to eat a refined carbohydrate snack or a cup of coffee and progressively become more protein deprived. This cycle can contribute to mood disorders, depression, overweight and hormonal imbalances.

back to top

Healthy fats

Essential fatty acids (EFA) from soya, nuts, seeds and their oils and fish provide quality fats that support brain function. Pregnancy and breastfeeding is the time when a woman's own essential fatty acid supply is under threat from her developing baby who uses EFAs for their own brain and neuronal development. Hence the sensation that many women have of “loosing their mind” when their diets may be lacking in beneficial EFAs. These fats help stabilize cell membranes and improve cell communication as well as producing special prostaglandins that reduce inflammation.

Inflammatory substances produced by the body during infection or food sensitivity for example, can affect the production of neurotransmitters, damage neurons and produce free radicals. This in turn can affect sleep patterns and contribute to anxiety and depression. EFAs can be used in the treatment of schizophrenia, ADHD and learning disorders.

Energy to burn

The brain appreciates a drip feed of sugar ideally from the breakdown of complex carbohydrates like grains, pulses, fruits and starchy vegetables. When these foods are eaten in small amounts alongside protein they keep blood sugar levels in the brain at an optimum level. Foods with a low glycemic index are recommended as the sugars are absorbed slowly and blood levels rise gradually. Eating regularly throughout the day helps prevent hypoglycemia - low blood sugar levels - and helps to prevent the onset of headaches and migraines.

Vitamins and Minerals

To make neurotransmitters, prostaglandins, facilitate biochemical reactions and prevent free radical damage in the brain the body also needs continuous supplies of vitamins and minerals. The most important ones are Vitamin B complex, calcium, magnesium, zinc, iron and the antioxidant nutrients Vitamin A, C and E.

The Top Ten Brain Foods

1. Fish, especially oily fish sardines, salmon, mackerel, trout
2. Nuts and seeds – linseeds, sunflower, pumpkin, almond, walnuts, sesame
3. Yoghurt –probiotic yoghurt to support healthy gut and braind
4. Pulses – lentils, chick peas, mung beans
5. Wholegrains - oats, amaranth, quinoa
6. Cheese – goats cheese, quark, cottage cheese
7. Organic eggs – contain phosphlipids that stabilize cell membranes
8. Sea vegetables – wakame, nori and dulse for high mineral and vitamin B6 and B12
9. Ostrich- high protein, iron and zinc
10. Blueberries and other brightly coloured fruits – rich in antioxidant nutrients to protect the brain from free radicals.

back to top