We all know how important nutrition is for our overall physical health. Food plays the most vital role of our most basic human survival requirements. Our food choices require scrutiny and selectivity because our bodies demand it. In order to thrive and ensure optimal energy production our bodies need the best raw materials that can be readily converted by our cells into potential energy. Each system within our body (circulatory, respiratory, hormonal, endocrine, muscular, skeletal, lymphatic, nervous system) although perform different tasks, are very much dependent upon specific chemicals that are broken down from these foods we ingest in order to manufacture energy to drive their cells. Each of the bodies systems have minimum energy requirements in order to remain healthy. The organ that utilizes the most calories is the brain.
The human brain requires more energy than any other organ in our body. So as we age, what we eat becomes even more important for our mental health.
The five most researched and best foods to support brain function and mental health are :
TURMERIC
Turmeric is part of the ginger family and has been praised for years for it’s active ingredient, curcumin. Turmeric has the ability to pass the blood-brain barrier which means it can directly serve nutrients to the nerve pathways that influence our thinking, mood and help reduce inflammation. Which can be helpful in age related cognitive degeneration that can be seen in the formation of amyloid proteins that build up within brain cells. It also helps in the formation of synapse which occur within the neuronal cleft or the intersection where a brain cell communicates and forms new connections with each other.
BERRIES
Berries contain high amounts of flavonols, a potent antioxidant which can cross the blood-brain barrier and can help with oxidative stress. Which the brain becomes susceptible to as we age. Flavonols help to wake up the areas most responsible for cognitive decline. A 12 week study showed that including daily amounts to blue berries to your diet showed a profusion of blood within the grey matter area of the brain.
LION MANE
Lions mane is a type of mushroom that aids in new growth of nerve neurons and contains a biopolymer that can influence the growth of adrenal nerve cells. Which could correlate into brain activity that is more adaptive, quick and agile. Studies show a shorter brain boosting affect but none the less an important nutrient to include for overall brain health.
COCO
Dark chocolate and cacao contain catechins and epicatechins which appear to accumulate in certain regions of the brain and help stimulate those areas to remain active. This could translate into better concentration or more alertness. Coco also improves circulation within the neuronal network and increases nitric oxide. This can improve blood flow and chemical exchange to support brain function. These affects are more short term but are still a significant boost on more stressful days.
GREEN TEA
Green tea has been shown to be beneficial for diabetes for years. It can help regulate blood sugar as well as aid in the production of dopamine. Green tea has also been shown to produce tryptophan and tyrosine that appear more prominent in alpha waves, which keep us more relaxed, awake and alert. These benefits again are short term. But, adding a steady daily intake of green tea would be beneficial.
With all the talk and literature devoted to exercise and diet for retaining our physical health. It appears that our brain and mind become equally if not more susceptible to oxidative stress as we grow older. So, keeping these foods in our diets could prove to have positive long term mental health benefits.
-A balanced brain is a well nourished brain-