Feed the brain well and enjoy the best in life!

Our food habits and the choices that we make about what, when, and how much to eat are intrinsically influenced by culture, religion and other social and environmental factors.

Around 431 BC, the Greek philosopher Hippocrates, who is considered to be the ‘Father of Western medicine, said “Let food be your medicine, and medicine is your food….”

Centuries later, this continues to hold true. Our dietary habits influence our health. Food should make us feel good and nourish our bodies at the same time. While certain foods may harm our health and wellbeing and may trigger chronic health conditions, others are beneficial to our health and possess strong protective properties.

Numerous illnesses could potentially be prevented by dietary and lifestyle changes, and in this article, we will look at certain foods that we can include in our diet to help optimise our brain’s function and improve our memory, our ability to perform simple daily tasks as well as solve complex problems and enhance our cognitive abilities to help us achieve peak performance in every part of our life.

Eggs are nutritious

Eggs improve mental health 

Eggs contain a variety of nutrients such as omega-3 fatty acids, Vitamin B12, Vitamin D, choline, protein, a wide range of vitamins and minerals, especially selenium, all of which support memory and brain health and performance.

Egg yolks are especially rich in choline, a nutrient similar to the B Vitamins, that plays an important role in healthy brain development. The brain uses the choline in eggs to make acetylcholine, a neurotransmitter that is believed to enhance communication among brain cells and thereby improve memory.

Egg yolks are also a rich source of phospholipids and Omega-3 fatty acids. The brain contains a large concentration of Omega-3 fatty acids. These acids are essential in the maintenance of healthy brain cells as they help preserve the outer membrane of the cells and enable them to communicate effectively with each other. This keeps the brain alert even as we grow older. Phospholipids are a particular type of fat that is needed for all mental operations and thoughts processes and are made up mostly of Omega-3 fatty acids.

Fatty fish enhance concentration

These include salmon, tuna, sardines, mackerel, trout, anchovies, herring etc. Fatty fish are an important source of Omega-3 fatty acids as well as Vitamin D3. Vitamin D is involved in the activation of nerve growth, is neuroprotective, reduces inflammation and regulates the immune system. It has also been found to improve concentration. Thus, Vitamin D-rich foods are essential for proper brain function.

Berries and Nuts

Berries are rich in flavonoids, which are a particular group of plant chemicals (phytonutrients) that are extremely beneficial to the brain.  These are the chemicals that are responsible for the wide range of colours in fruits and vegetables. Flavonoids possess anti-inflammatory and antioxidant properties, which help to maintain overall brain health.

Nuts are an excellent source of fat-soluble vitamin E which has brain-protective properties. It has been seen that when foods containing Vitamin E are consumed along with foods rich in Vitamin C, it results in improved cognitive performance. An example of how this could be achieved is making a salad with green leafy vegetables, avocado, nuts and sunflower seeds (good sources of Vitamin E) along with some capsicum, tomatoes, citrus fruits and seasoning it with lemon juice (good sources of Vitamin C).

Besides Vitamin E, walnuts, in particular, contain various other nutrients that are important for brain health such as Omega-3 fatty acids as well as copper, folic acid and Vitamin B6, all of which can have positive effects on cognition and memory.

Try to have a handful of raw or dry-roasted unsalted nuts at least five times a week to benefit from their brain and heart-healthy properties.

Water, oh Water!

Drinking enough water (at least eight glasses or more depending on the climate and individual activity levels) is as important for maintaining a healthy brain as it is for maintaining a healthy body. Our brain is made of almost 80% water and our brain cells require a delicate balance of water and electrolytes (minerals and salts such as chloride, fluoride, magnesium, potassium, and sodium) to carry out essential functions. If we are dehydrated, the brain cells are unable to function properly and the brain has to work harder to perform cognitive tasks, which results in brain fog and difficulty remembering things, among other things.

Along with drinking the requisite eight cups of water, we can also boost our hydration by eating fruits and vegetables with high water content. These include watermelon, cantaloupe, strawberries, lettuce, spinach and celery.

The foods listed in this article are just examples of what you could add to your diet to help maintain healthy cognitive functioning of the brain. It is not to be taken as medical advice.

Declining Cognitive Function

If you notice signs of declining cognitive function such as difficulty remembering things, difficulty concentrating, trouble with following instructions, losing your sense of direction or are unable to organise tasks, please consult a doctor for a thorough assessment.

Good nutrition and a healthy balanced diet are of utmost importance to both our body and mind. As much as possible, we should strive to achieve this through the food we eat rather than supplements. Nutritional supplements should only be taken if they are prescribed by a health care professional after a personal consultation. Moreover, please seek professional advice before making any major dietary changes. This is especially important if you are pregnant, breastfeeding, are already on medication or supplements, or are suffering from any medical condition.

Taking care of our brains is as vital as taking care of the rest of our body. Eating foods that nourish our brain could not only help protect us from loss of cognitive function, it could also help us perform optimally in every area of our lives.

Sandhya Govind is a qualified and trained Naturopath and runs the ‘Sandhya’s Naturopathy Clinic,’ an integrated Natural Medicine facility, which helps people rediscover optimal health, radiance and vitality naturally. Email: sandhyanaturopathy@gmail.com; The above article should be read for general information purposes only and not taken as individual advice. Please always consult your GP or other authorised persons or agencies for personal advice. Indian Newslink and Sandhya Govind absolve themselves of all responsibility or liability in this connection.