At LearningRx, we prove cognitive skills and mental functioning can be enhanced and improved at any age, but there are other things you can do on a daily basis to enhance your mental abilities, including what and when you eat.
No real surprise here: What’s good for the body, is good for the brain. But what may be surprising is exactly how far science has come in identifying the compounds that benefit the health and function of our brains. That body of research is growing daily, and supports the idea that along with proper sleep and exercise, many different types of foods are necessary for optimum mental functioning, including fluids, complex carbohydrates, proteins, beneficial fats, and various vitamins, minerals and antioxidants.
Here we try to help you wrap your mind around some of the latest. Let’s start with some Brain Facts:
- The brain uses 20-percent of the body’s metabolic fuel, but makes up just 2-percent of our body weight
- The brain can’t store carbohydrates like muscles can so it requires a constant supply of glucose
- Eating regularly ensures that the 100 billion nerve cells in the adult brain remain active
Like many body organs, the brain operates best when blood glucose is stable. Lack of concentration and other mental lapses can happen quickly when blood glucose levels dip or surge. Ways to keep glucose stable include:
- Eating complex carbohydrates instead of simple sugars
- Balancing carbohydrates by eating them with small amounts of protein, beneficial fats and fiber
- Snacking throughout the day instead of consuming giant meals
- Eating breakfast
To metabolize glucose, our brain cells need oxygen, which gets to the brain by hemoglobin, the large iron-containing protein in red blood cells. Therefore, adequate iron is essential, along with Vitamin C, to help the body absorb certain types of iron. In one study, less than 1/3 of the female participants had sufficient iron in their blood. These women performed cognitive exercises better and faster than women who were iron deficient. Iron supplementation closed the mental gap however, and the formerly anemic women did 5 to 7 times better on their cognitive performance after supplementation.
Other vitamins, minerals and trace elements are important for brain function too. Vitamin B-1 enables the metabolism of glucose. Potassium, sodium and calcium are used for nerve cell signaling and metabolic reactions. Zinc is important for concentration and memory. Even slight mineral deficits can lead to fatigue, forgetfulness and concentration problems.
Unsaturated fats also buttress brain function, especially the polyunsaturated omega-3 fatty acids found in fish. These oils are crucial for building brain cell membranes and protecting brain blood vessels. Many studies have shown they help guard against depression. Other studies show eating just one to three servings of fish per month significantly decreases the risk of stroke.
The brain is also dependent on protein, which boosts attention. Amino acids are the building blocks of protein. Those enzymes produce structural materials and transporters for the brain.
Water, of course, is vital for proper brain function. Nutrients can reach the brain in adequate amounts only if the body gets enough fluid. Studies show that even slight dehydration slows the rate nutrients can enter the brain, producing short-term memory deficits, reasoning difficulties and other cognitive problems.
Keeping our brains optimally powered is also dependent on when we eat. Eating breakfast is critically important for mental function in the morning. Results from 22 studies of school-age kids show that breakfast eaters have better memories, test scores and school attendance rates. Snacking between meals can also prevent or reduce mental dips by keeping a consistent blood glucose level.
The almost daily onslaught of new brain food research can be confusing, and… well, mind-boggling. As new information comes along and you find yourself in doubt, just remember the bottom line: If it’s good for the body, it’s good for the brain too.
