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Brain Food

Brain Food

Your brain is the command system of your body. Today, the focus of the newsletter will be nutrient support for your brain function.

Your brain's cells cannot function optimally without the right nutrition. The supportive structures will not create an environment conducive to ideal brain function.

Improper function can manifest as brain fog, poor concentration, poor memory, poor mood, poor anxiety control, and more.

In the past, I have mentioned the support protein BDNF (brain derived neurotropic factor), which is a protein that boosts your brain power. It not only provides neuronal support, it aids in creating new neurons and helps with mood, cognition and memory.

What you feed your brain affects its long-term health.

Anatomy of the cell

The brain cell is called a neuron and some brain cells last for our entire lifespan. It is therefore important to maintain the function of these cells and prevent damage as we age.

Preventing Cell Damage

Damage comes from chronic stress, inflammation, free radicals, and the natural aging process.

Any of the foods we eat which are neuroprotective will reduce inflammation, oxidative stress and aid in repair of the cells as we grow older

Here is a list of powerful antioxidants and anti-inflammatory compounds which will also aid in age related decline:

  • Fatty fish (salmon, mackerel, and sardines) as well as walnuts have omega-3 fatty acids
  • Dark chocolate contains flavonoids
  • Anthocyanins from blue berries
  • Phytochemical (Vitamin A, C and K) green leafy vegetables and avocados
  • Phytochemical in green leafy vegetables
  • Selenium from eggs
  • Curcumin is neuroprotective and crosses the blood-brain barrier
  • Coffee is rich in antioxidants
  • Healthy fats and antioxidants in avocados
  • Glucosinolates in broccoli

Your memory, learning, attention, and interaction with the environment governs your cognitive ability. Neurotransmitters are messenger molecules necessary for cognitive ability.
  • Caffein from coffee and dark chocolate improve memory, alertness, and attention from.
  • Studies have shown blue berries improve memory and leaning ability.
  • Folate from green leafy vegetables and eggs is a necessary precursor for neurotransmitter (serotonin and dopamine) and DNA repair of brain cells.
  • B6 found in eggs helps make dopamine, and gamma-amino butyric acid neurotransmitters promoting positive brain function.
  • B12 from eggs improves cognitive function by clearing homosytiene from the brain.

For emotional regulation, here is a list of foods which prove to be effective in boosting your mood.
  • Omega 3s particularly EPA found in the fatty fish.
  • The compounds in dark chocolate can lower stress by affecting serotonin, endorphins, and cortisol.
  • Curcumin the active chemical in Tumeric modulates neurotransmitter levels, improving mood.
  • Caffeine influences the release of neurotransmitters dopamine and serotonin, positive mood and potentially reducing the risk of depression.

Certain foods enhance waste removal and detoxification. The brain has its own specialized waste removal via the glymphatic system.
  • Blue berries improve blood flow for waste removal
  • Sulforaphane in broccoli activates detoxification enzymes within the brain

The brain uses neuroplasticity to strengthen connections and enhance learning.
  • Omega 3s, DHA found in fatty fish
  • Blue berries
  • Nutrients in broccoli
  • Curcumin found in Tumeric

Improved blood flow to any organ, including the brain, is necessary for efficient function.
  • Omega 3s improve heart health and pumping, improving blood flow to the brain
  • Flavonoids in dark chocolate
  • Blue berries
  • Curcumin may enhance blood vessel function

As we age, the risk of neurodegenerative disorders increases with each year that passes.
  • Studies show that curcumin prevents the buildup of beta-amyloid plaques linked to Alzheimer's disease.
  • Coffee reduces your risk of Alzheimer's and Parkinson's disease.

Putting is all together

There are a variety of foods to choose from and each has unique benefits.

Personally, I include blueberries, broccoli, eggs, tumeric, coffee and foods high in omega 3s in my diet. The other foods mentioned include: Walnuts, avocados, dark chocolate, green leafy vegetables and fatty fish. Nourishing your brain is crucial for maintaining normal brain power as you age, along with quality sleep and exercise. Safeguard your brain health to defend against cognitive decline and age-related neurodegenerative diseases.

I intend to be present and involved with my family for generations to come. Hope you will too.