Simplifying Eating for the Brain

Nutrigenomics and epidemiological research provide strong evidence that dietary modifications can enhance physical and mental health. However, contradictory information makes it difficult to ascertain how to optimize cognition through diet.

In my previous video blog, I discussed how nutrition fuels the brain and how to enhance its function by avoiding chemicals that harm it. In this vlog, I’ll review some of these key points. Then, I will discuss key categories of foods for boosting metabolic brain health.

By focusing on the biochemical and biological effects of food on the brain, eating for brain health becomes simpler. It also remedies the need to subscribe to dietary rules and restrictions.

As always, all the referenced links and resources will be available in this accompanying article.

So, let’s get started.

 

How Food Fuels the Brain

The recent emphasis on how dietary and lifestyle factors influence wellness has gained traction due to the Make America Healthy Again (MAHA) Commission’s report. It has led many to have a desire to “clean up” their diet. Yet, conflicting research and media reports make it hard to determine the best diet for improving brain health.

Therefore, it’s important to understand how nutrients impact the brain so that we can base decisions on science vs. food fads and dietary diatribes. As stated in my previous post, nutrition can influence the brain through:

  • Supporting brain development
  • Assisting in signaling networks and neurotransmitter production
  • Enhancing cognition and memory
  • Aiding in the proper removal of cellular debris
  • Providing building blocks for brain metabolism
  • Supplying antioxidants and nutrients to assist cellular function and prevent brain degeneration and deterioration
  • Fueling the microbiome to produce metabolites that communicate to the brain via the gut-brain axis

 

What Not to Eat for a Better Mind

To boost brain health, it’s also important to avoid harmful substances that rob it of important nutrients and ignite inflammation. This means minimizing the consumption of foods with high levels of pesticides, herbicides, and chemicals and decreasing the detrimental effects of them. Some suggestions include:

  • purchasing organic foods, if accessible
  • avoiding the “Dirty Dozen,” the top twelve produce items highest in pesticides
  • eating seafood that is lower in mercury, a neurotoxin
  • avoiding plastics
  • adding detoxifying and brain supporting cruciferous vegetables to the diet
  • using essential oils as seasoning to provide antioxidant protection and detoxification support (in minuscule amounts)

Understanding the key concepts of why the brain needs food and how to protect it from harm can aid one in making easier choices to fuel it. Within this framework, we must also consider food insecurity and the socioeconomics of healthy eating.

So, now that we understand the basics, let’s look at how to optimize our brain power with nutrients.

 

Foods to Nourish the Brain and Support Mental Health

Most of my protocols for supporting brain health include all the key building blocks needed to balance mood and emotions. These nutrients form the foundational support to care for the brain and also help with managing stress, anxiety, and various mental health issues. (source, source, source, source) Categories and examples of foods in some of these top categories include:

  • Antioxidants and polyphenols, to protect from neuroinflammation and brain degradation
    • These are found in most plant foods such as berries, veggies and fruits, green tea, and dark chocolate.
  • Probiotics and fiber, to help in “minding your microbiome”
    • Fermented foods, such as kimchi and sauerkraut, contain microorganisms that are beneficial for our gut bugs. (Those with histamine intolerance need to be cautious of these foods while they are addressing the cause of the issue.)
    • Veggies and fruits are great sources of fiber, along with gluten-free grains.
  • Protein rich foods, to provide amino acids to build neurotransmitters and assist with cellular function
    • Lean proteins and eggs are examples in this category.
  • Vitamins, especially B-vitamins, and minerals, especially magnesium, to aid in enzymes that assist with hormone and neurotransmitter signaling
    • Eggs contain choline (a vital nutrient often grouped with b-vitamins), which assists with memory and nerve transmission.
    • Nuts and seeds provide many vitamins and minerals for brain health and cognition.
  • Omega-3s, which are utilized by the brain to construct brain and nerve cells. Approximately 60% of the human brain consists of fat, with over half of that fat being composed of omega-3 fatty acids. They play a crucial role in learning, memory, and mood. Sources include:
    • Fatty fish – The best choices for receiving the benefits of seafood while having a low risk of harm from the mercury include sardines, anchovies, and small varieties of salmon.
    • Nuts and seeds. Walnuts are higher in omega-3s than other nuts and seeds. They also contain other brain-boosting vitamins and minerals. (Walnuts are even shaped like little brains, which is a cute doctrine of signatures.)

Omega-3s have also been linked to:

  • Slowing age-related mental decline and preventing Alzheimer’s disease (source, source, source)
  • Increasing gray matter in the brain, which contains nerve cells for decision-making, memory, and emotions (source)
  • Improving cognitive health (source, source)

In an older review article from 2008, the author summarizes how these different nutrients impact brain functioning through neurotransmitter formation and provide the substances needed for proper mood. According to the author (bold emphasis mine):

The most common nutritional deficiencies seen in patients with mental disorders are of omega–3 fatty acids, B vitamins, minerals, and amino acids that are precursors to neurotransmitters.[20,23,24,27,28,30,33] Accumulating evidence from demographic studies indicates a link between high fish consumption and low incidence of mental disorders; this lower incidence rate being the direct result of omega–3 fatty acid intake.[23,31,32] One to two grams of omega-3 fatty acids taken daily is the generally accepted dose for healthy individuals, but for patients with mental disorders, up to 9.6 g has been shown to be safe and effective.[34–36]

This chart provides a list of different foods that support balancing neurotransmitters. It can come in handy to those working with a practitioner who have evaluated brain imbalances.

 

A Balanced and Colorful Diet

As you can see, eating a diet full of phytonutrients from plants and balanced macronutrients can help support the brain. There are many other foods that can be included for your palates’ delight. You just need to add ones you enjoy from each category to cover your basis.

It’s important to focus on nourishing the brain, rather than being obsessively preoccupied with taking out “food triggers.” This is because eliminating certain foods for weight loss or other reasons can lead to eating disorders, nutrient deficiencies, and other complications. For example, it has been found that skipping meals is associated with mood and metabolic imbalances. (source, source) For these reasons, please do your best to avoid restriction.

 

A Summary of Foods to Include for Brain Health

Conflicting information from experts complicates optimizing cognitive function through diet. However, by focusing on how food influence the brain’s biochemistry and biology, we can concentrate on supportive nutrition and bypass dietary debates.

Eating from a variety of food sources that contain the building blocks for brain health, such as foods rich in antioxidants, probiotics, fiber, lean protein, vitamins and minerals, and omega-3 fatty acids, can do wonders for your mood and cognition. This also makes eating for the health of your brain a lot easier.

 

A Note on Personalizing the Diet for Optimizing Brain Health

As a naturopathic doctor and functional medicine provider, I aim to personalize my clients’ dietary and lifestyle suggestions to optimize their body and brain. This is a process. First, I will determine their specific nutrient deficiencies through their health history, labs, and various intake forms. Then, I will consider their genetic differences in nutrient utilization and the clinical symptoms they present. Finally, I will provide them with a list of foods that enhance their brain while putting equal emphasis upon all other forms of nourishment. These include ensuring adequate rest, advocating for reconnecting with loved ones, and/or spending some quality time in play!

Still, I know that many may not have access to a naturopathic and functional medicine provider. Therefore, this video blog was intended to provide some general and effective ways everyone can use to optimize their own brain.

I’d love to hear what you learned about sorting through all the health information and eating for your brain. Please share below in the comments section.

Thank you so much for taking the time to learn how to nurture your mind, body, heart, and soul.

Sending you many blessings.

 

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Disclaimer: This material is for information purposes only and is not intended to diagnose, treat, or prescribe for any illness. You should check with your doctor regarding implementing any new strategies into your wellness regime. These statements have not been evaluated by the FDA. (Affiliation link.)

This information is applicable ONLY for therapeutic quality essential oils. This information DOES NOT apply to essential oils that have not been tested for purity and standardized constituents. There is no quality control in the United States, and oils labeled as “100% pure” need only to contain 5% of the actual oil. The rest of the bottle can be filled with fillers and sometimes toxic ingredients that can irritate the skin. The studies are not based solely on a specific brand of an essential oil, unless stated. Please read the full study for more information.

Thanks Pixabay and Canva.