How to eat for a healthy brain – Brain Awareness Week 2014

Yesterday was the start of Brain Awareness Week 2014. The aim of this week is to remind the public that research into brain activity and repair is vital and to update us on the latest findings, which is great!

Our diets are one of the largest contributors to brain function and sometimes, thoughts of ‘eating for our brain’ slips away when trying to lose weight or gain energy. It’s important to eat right for a healthy brain and we’d like to make you aware of just how to do that. The American university, UCLA, have done studies on this and finally, we have explanations for why these foods are good for us, as opposed to just knowing that ‘fish is good for the brain’. In general, it’s good to point out that whilst taking supplements can help, these vitamins and minerals are best coming straight from the source – your food.

Omega 3 Fatty acids

Found in Salmon, trout, mackerel (any oily fish!) walnuts, kiwi fruits and avocado, to name a few.

Omega 3 supports what’s known as ‘synaptic plasticity’ of the brain. It is these synapses that act as connectors in the brain, allowing you to complete functions such as learning and memory. Dietary deficiency in Omega 3 fatty acids has been associated with increased risk of several disorders such as ADHD, dyslexia, dementia, depression and schizophrenia.

Wholegrain

Found in whole-wheat, ‘Granary’ or ‘brown’ breads, brown pasta and wheatgran.

Our brains rely on energy, which is fed by the glucose in our blood. Naturally, to maintain a steady level of concentration and learning this energy needs to be released gradually and slowly which is exactly what whole grains do. This is essentially why white bread and wheat can cause bloating: due to the faster release of energy.

Vitamin C

Found in oranges, blueberries and blackcurrants.

Vitamin C is essential for not only our eyes (our retinas in particular) but also for a healthy brain. A lack of vitamin c has shown to prevent your brain from moderating the rapid communication of the cells in your brain. This means that your mental focus and agility is affected and the link between your eye sight and your brain in also impaired.

Luteolin

Found in Celery, peppers and carrots.

Luteolin is a plant compound that calms inflammation of the brain. This inflammation is a primary cause of neuro-degeneration.

Antioxidants

Found in many foods including green vegetables such a broccoli, cabbage, and even curry spices such as turmeric and cumin.

These have antioxidants which will help to prevent destructive cells harming your brain and can also help to create new, healthy brain cells.

Will you be changing the food in your canteens to improve staff brain power? You should!

To read more about Brain awareness week, click here.

To read more about the original UCLA research paper, click here.