Nutrition and Brain Activity : Brain Foods

Article by Abdullah Salim & Nedalee Ruiz

Food is very important not just for energy, but also for brain activity, mood and behavior. We can get irritable, annoyed and restless if we skip meals or do not eat enough. On the other hand, we may feel calm and relaxed if we have had food in a timely manner. A sleepy person can be productive after a cup of coffee but a person who does not eat enough on a regular basis will feel moody and cranky over a period of time. Our brain requires high energy and nutrition as it is important for the brain activity. Brain chemistry is influenced when we take less amount of food, or when we eat different kinds of food. Energy and nutrition levels when changed, affect the chemicals in our brain as well. These chemicals are also called neurotransmitters. These neurotransmitters help transfer neural messages to and from nerve cells and they can influence our activities like thinking and mood, sleep patterns etc. excess intake or deficiency of vitamins or minerals all affect brain functions like problem solving, memory etc.Our energy levels are built or drained by what we eat and drink. When we take good foods like proteins, carbohydrates and good fats, our energy levels are boosted. Foods that have high vitamin and mineral content help release more energy as well. Alcohol and stimulating drinks like coffee deplete our energy levels. Alcoholism is quite likely a factor in mineral and vitamin deficiency and can affect brain activity. Diseases are also a factor that deprive us of energy and lower the absorption of minerals and vitamins in our body. Poverty, fad diets and ignorance are also such factors. Mental Health and Energy Levels Energy or calories of a food help contribute to internal energy in the body. Carbohydrates, protein and fat all have calories in them. Vitamins and minerals though important for the body, do not have calories. The brain uses about 30% of energy even when resting as it is metabolically active. When we do not eat enough amount of food for energy, various problems are faced including lower memory and recall, decreased problem solving skills and lower fluency. Lack of motivation or energy both are experiences that we may face when we are hungry. When we constantly deprive ourselves of food, mood and response both may get affected. The body shuts down and slows down several activities like hormonal discharge, transportation of oxygen, ability to fight diseases, etc. This can be quite dangerous to the body. Moreover, when we are constantly low of energy, we may feel hopeless, sad and even apathetic. Children and fetuses actually are more susceptible to brain damage when they have lower amount of nutrition. In such a case, it depends on what stage of growth were they being deprived on nutrition. When infants and children have lower nutrition, they have lower functional and cognitive ability and lower than normal intelligence as well. Eating and Feeling are Linked: Our mental energy is linked by what we eat. A diet that helps to build brain energy includes fruits and vegetables, whole grains and naturally produced sugars. Minerals help our body by building more energy levels. Smaller, more frequent meals also help stabilize sugar levels in the blood and thus energy for our brain. Foods that are oxygenating or help produce neurotransmitters all help significantly in building energy levels. Stimulants like tea, coffee and sugar should be avoided while foods that are mineral rich should be added in the diet. Alkaline water is also very effective in building energy, absorbing nutrients and hydrating the body. Mineral or bottled water, even distilled water may not be as effective in providing these benefits.

Here’s a transcript of the video: A complete and balanced diet is probably the most sound advice, but some specific types of food are especially good for brain health. Here are a few of the best: Fish: ***** The original brain food contains lots of omega-3 fatty acids and fish oils, especially cold water fish like salmon and cod. Omega-3s are beneficial in a number of ways, including promoting neuronal growth, improved cholesterol, and fortification of myelin sheaths which facilitate communication between neurons. Vegetables: ************ This is a great source of antioxidants, which may reduce the risk of developing cognitive impairment by diminishing oxidative stress. Spinach, Brussels sprouts, broccoli, and cauliflower are among the top candidates. Fruits: ******* Like vegetables, fruits are rich in antioxidants. However, fruit tastes better. Some of your healthiest options are blueberries, blackberries, cranberries, strawberries, raspberries, plums, avocados, oranges, red grapes, red bell peppers, cherries and kiwis. Water: ******* Be sure to get enough to keep your body and brain hydrated. Dehydration can cause a headache now, and can lead to long-term neuronal damage sustained from elevated stress hormones. Chocolate: ************ Last (and arguably least beneficial) is cocoa beans, which contain the flavanol epicatechin and antioxidants. Dark chocolate is best, and avoid candy bars with lots of added sugars. Also, recent research suggests that chocolate can improve …