Food for Thought: What the Ultimate Organ Needs to Stay Healthy

“Keeping the brain healthy and well-nourished is a task that should be high on our to-do list. There’s a lot of evidence to suggest that what we do for the brain now can have a big impact on how it functions in the years – and decades – to come.” Eating well in the present can help ward off age-related problems in the future such as cognitive decline. “When you feel mentally sluggish, foggy, unable to concentrate, and just plain tired, there is a good chance that what you have or haven't eaten is to blame. It is all too easy to be deficient in some of the nutrients the brain needs to work at top capacity, especially if we are dieting, or under stress, or eating on the go. These deficiencies can affect us mentally, leading to a number of cognitive problems and even to states like anxiety and depression.” Brain-friendly nutrients include omega-3 fatty acids, the B family of vitamins, vitamin D, and phytochemicals, which are plant-derived compounds that often act as antioxidants. One type of phytochemical is the flavonoid family, which includes compounds found in berries and fruits. The other is curcumin, which is found in a common Indian spice and offers major protection to the aging brain. Omega fatty acids are essential building blocks for the cell membrane of brain cells and effect cognition.Omega-3 fatty acids help reduce inflammation in the brain which is important as inflammation in the brain has been linked to depression. The B vitamins, particularly B12, B6, and folate are also essential to brain health. “Without enough B12, cell communication can be compromised — now and as we age and the communication between different parts of the brain is less efficient. B12 comes almost solely from animal products like meat (especially liver), seafood, eggs, milk and cheese. So it may be necessary for strict vegetarians and vegans to supplement B12, since it can be difficult for them to get enough of the vitamin. Vitamin B6 is found in the highest quantities in potatoes, bananas, chick peas, and oatmeal.” Folate “is also found in leafy greens, citrus fruits, peas and beans. Flavonoids are found in plant-derived food and drink like blueberries, apples, citrus fruits, black and green tea, and in cocoa, beer, and wine (these last few consumed in moderation, of course). They are known to affect our cognitive prowess – now and in the future. Flavonoids play important roles in repairing damage in the brain. They do this by influencing how neurons "talk" to each other and by increasing levels of antioxidants and anti-inflammatory compounds that reduce damage to cells in the brain.” Flavonoids also aide in blood flow to the brain. The best source of flavonoids are berries. Low vitamin D levels are linked to depression, psychological stress, and anxiety, which are explained by vitamin D’s role in reducing brain inflammation. “Curcumin benefits the brain by providing protection against neurological disorders a number of ways. As an anti-oxidant, anti-inflammatory, and anti-amyloidal agent, curcumin can improve cognitive function in patients with Alzheimer’s disease."

Elderly people who regularly ate curcumin were found to do much better on tests of cognitive function that people who consumed it rarely or never.” According to the article, one can undo past mistakes with wise food choices and exercise.  Read article