Nutrition and the Brain

Our brain is always the one that takes care of complex to elementary functions round the clock 24/7. It is not easy to do this. Hence, the brain needs fuel to run its functions efficiently, which comes from the food that we intake. The consumption of food will directly affect the structure and function of the brain. Food has long been thought of as a source of energy and building material for the body, but its capacity to prevent and protect against disease is beginning to be acknowledged.

Eating quality food that contains lots of vitamins, minerals, and antioxidants is essential to keep our brains healthy. Studies comparing traditional diets, such as the Mediterranean diet and the traditional Japanese diet, to a normal Western diet have found that those who consume a traditional diet have a 25% to 35% decreased incidence of depression. This is because the traditional diets are high in vegetables, fruits, fish, and unprocessed grains and they only have a small amount of moderate meat and dairy.

Serotonin is a neurotransmitter that aids in the regulation of sleep and hunger, as well as mood mediation and pain inhibition. Because the gastrointestinal tract produces 95 pc of serotonin and is lined with a hundred million nerve cells, which makes sense that the inner workings of the digestive system not only help you digest food but also guide emotions. There are billions of healthy bacteria which play an essential role in health. They protect the lining of the intestines and guarantee that they create a barrier against toxins and bad bacteria; they reduce inflammation; promote nutrient absorption and activate neurological pathways that connect the gut to the brain.

Nutrition plays a significant role in healthy brain function. Healthy children can learn better. Good brain health is a state in which person can recognize their strengths and enhance their cognitive, emotional, psychological, and behavioral functioning to deal with life’s challenges. Early life nutrition plays a pivotal role in perinatal programming and the modulation of offspring microbiota from birth throughout the lifespan (Melzer, T. M., Manosso, L. M., Yau, S. Y., Gil-Mohapel, J., & Brocardo, P. S., 2021). Evidence from animal models of nutrient deficiency, and some evidence from human studies, clearly shows that many nutrients are necessary for brain development. The effect of specific nutrient deficiencies during early development on five key neurodevelopmental processes are: 1) neuron proliferation, 2) axon and dendrite growth, 3) synapse formation, pruning, and function, 4) myelination and 5) neuron apoptosis (programmed cell death). Iodine is necessary for the synthesis of thyroid hormones, which are essential for central nervous system development, including neurogenesis, neuronal migration, axon and dendrite growth, synaptogenesis, and myelination. Likewise, Zinc, B-vitamins, including thiamine, is important for brain development and function through many mechanisms (Prado, E. L., & Dewey, K. G., 2014).

The essential nutrients that promote brain functions are omega 3 fatty acids, vitamin B, vitamin K, Vitamin E, Zinc. Omega 3 fatty acids promote intellectual performance. The moods and mental performance are mostly influenced by the intake of Vitamin B, which also helps in reducing stress, anxiety, depression, and the risk of heart disease (Gómez-Pinilla, F., 2008). This will boost energy levels. Vitamin K is vital for preventing heart disease and strong bone building. Vitamin E is a powerful antioxidant that can help the brain age more gracefully by preventing or slowing cognitive decline and improving memory. Zinc is essential for improving memory and thinking skills and it helps to boost the immune system and promotes cell proliferation. These are some of the important nutrients which will help the brain function.

If your brain lacks adequate nourishment, or if free radicals or destructive inflammatory cells circulate within the brain’s contained space, contributing to brain tissue injury, then that person would expect negative outcomes. So, it is important to intake healthy food to keep our brains healthy. Therefore, we suggest individuals explore our Brighter Minds – RESTART Program at CognitiveGain. This program is diligently designed to address cognitive decline with tailored interventions on lifestyle, food habits, and life skills. 

References:

1. Selbub, E. Nutritional psychiatry: Your brain on food. 2015. Retrieved from: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
2. Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature reviews neuroscience, 9(7), 568-578.
3. Melzer, T. M., Manosso, L. M., Yau, S. Y., Gil-Mohapel, J., & Brocardo, P. S. (2021). In Pursuit of Healthy Aging: Effects of Nutrition on Brain Function. International Journal of Molecular Sciences, 22(9), 5026.
4. Prado, E. L., & Dewey, K. G. (2014). Nutrition and brain development in early life. Nutrition reviews, 72(4), 267-284.