Boosting Brain Power: The Impact of Nutrition on Cognitive Function
Blog Post by: Natalia Chernykh
Cognitive function is an essential aspect of our lives that we strive to preserve and enhance throughout our lifetime. However, restoring and improving cognitive function becomes a challenge when faced with brain trauma or other neurological and mental conditions. The key components required for optimal cognitive processes are oxygen and energy. Regular physical exercise provides us with the necessary oxygen and also aids in combating symptoms of depression and anxiety. We can greatly benefit our brain and body by selecting a preferred sport or activity and incorporating it into our schedule. However, the task of identifying the specific benefits offered by various foods and beverages from the wide range of healthy options can be quite confusing and challenging when it comes to nourishing our brain. Recent research studies have provided valuable insights into recognizing the different types of food options that can enhance long-term mental well-being and contribute to the recovery process of traumatic and non-traumatic conditions throughout our lives.
Here are some healthy and nutritious foods that can help to improve brain function and aid in the recovery from both traumatic and non-traumatic brain injuries. Let's explore these options:
Omega-3 Fatty Acids :
Omega-3 fatty acids are crucial for the structure and function of brain cell membranes, and they promote communication between brain cells. They have been linked to improved cognitive function, memory, and mood regulation. These acids can not be converted and synthesized in our bodies; we need to obtain them only from specific food or supplements.
Omega-3 fatty acids are found in foods like salmon, mackerel, tuna, herring, sardines, walnuts, flaxseeds and chia seeds.
Interesting Facts:
Our brain consists of 60% fat. Research indicates that diets with high saturated fats can negatively affect brain health (1,2). Priority should be given to the consumption of unsaturated fats in our diet. It is proven that one of the forms of omega-3 fatty acids (DHA) improves neuronal function after traumatic brain injury. According to another study in 2017 (4), individuals with elevated omega-3 levels showed increased blood circulation within the brain.
Phospholipids:
Phospholipids are essential components of cell membranes in the brain. They contribute to maintaining membrane fluidity, which is crucial for proper signaling between brain cells.
Phospholipids are found in foods like eggs, soybeans, organ meats, and sunflower seeds.
Interesting Fact:
Phospholipids have been associated with improved cognitive function and memory and potentially reducing the risk of age-related cognitive decline.
Protein and Amino Acids:
Protein is a structural component of any tissue and is essential for any traumatic and neurologic disturbances by providing repair and maintenance brain tissue.
Protein can be found in foods like fish, meats, eggs, legumes, nuts and seeds.
Interesting Facts:
Eggs are a good source of vitamin B6, B12 and folic acid, they are a good choice for breakfast! Recent studies indicate that these vitamins protect the brain from brain atrophy and slow down the progression of cognitive decline and age-related conditions (5).
Peanut is a legume with a high amount of protein, unsaturated fats, vitamin E, and natural antioxidant, resveratrol. Resveratrol works to protect the brain, protecting it from diseases like Alzheimer’s and Parkinson’s.
Whole Grains:
Grains have a neuroprotective effect on brain injury, primarily due to their rich content of B vitamins. These nutrients are crucial in supporting and nourishing the brain. This support promotes resilience, and aids in recovery following injury.
Some examples of whole-grain foods include brown rice, barley, bulgur wheat, oatmeal, whole grain bread and whole grain pasta.
Interesting Fact:
Grains, apart from B vitamin complex are beneficial providers of vitamin E (7). Vitamin E acts as an antioxidant, supporting optimal neural functioning. Research has indicated a correlation between Vitamin E and neurological performance.
Fruits and Vegetables:
Fruits and vegetables are excellent for brain function as they provide a wide range of essential nutrients and antioxidants that support cognitive health. Here are some fruits and vegetables known for their brain-boosting benefits:
Blueberries: Blueberries are rich in antioxidants, particularly flavonoids, which have been shown to improve memory and delay brain aging. They also reduce inflammation and enhance communication between brain cells.
Avocados: Avocados are packed with healthy monounsaturated fats that support healthy blood flow, reducing the risk of cognitive decline. They also contain vitamin K and folate, which help improve cognitive function.
Broccoli: Broccoli is a vegetable high in antioxidants and compounds called glucosinolates. These compounds have been linked to improved brain function and may even have neuroprotective properties.
Spinach: Spinach includes nutrients like vitamin K, folate, and antioxidants that help improve cognitive function. It also contains lutein, which is associated with enhanced memory and learning abilities.
Oranges: Oranges are an excellent source of vitamin C, which is vital for preventing mental decline. Vitamin C is also an antioxidant that protects brain cells from damage caused by free radicals.
Turmeric: Although not a fruit or vegetable, turmeric is a spice commonly used in cooking. It contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. Curcumin has been linked to improved memory and increased attention span.
Dark Chocolate: While not a fruit or vegetable, dark chocolate with a high cocoa content (70% or more) has been linked to improved cognitive function and increased blood flow to the brain. It contains antioxidants and flavonoids that enhance focus and memory.
To sum up, the impact of food on brain function is undeniable, especially in the context of traumatic brain injury (TBI). A well-balanced diet rich in essential nutrients is crucial for optimal brain cell function and supports the healing and recovery process after TBI. Specific nutrients found in fruits, vegetables, whole grains, lean proteins, and healthy fats have been shown to enhance brain health and cognitive abilities. These nutrients aid in neuroplasticity, neurogenesis, and repairing damaged brain tissue. Moreover, a healthy diet can address secondary issues associated with TBI, such as inflammation and compromised immune function. By consuming anti-inflammatory foods and foods that stabilize blood sugar levels, we can reduce inflammation, maintain energy levels, and improve cognitive abilities. It's important to note that nutrition should be integrated into a comprehensive treatment plan taking into account individual needs and circumstances. Emphasizing a nutrient-dense diet empowers us to enhance cognitive abilities, support brain healing, and improve the overall quality of life throughout the challenging journey of TBI recovery.
References:
Molteni R, Barnard RJ, Ying Z, Roberts CK, Gómez-Pinilla F. A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning. Neuroscience. 2002;112(4):803-14. doi: 10.1016/s0306-4522(02)00123-9. PMID: 12088740.
Brain Injury Canada. (2022). Individuals with brain injury. Nutrition. Retrieved June 24, 2023 from https://braininjurycanada.ca/en/living-brain-injury/nutrition/.
Salem N Jr, Moriguchi T, Greiner RS, McBride K, Ahmad A, Catalan JN, Slotnick B. Alterations in brain function after loss of docosahexaenoate due to dietary restriction of n-3 fatty acids. J Mol Neurosci. 2001 Apr-Jun;16(2-3):299-307; discussion 317-21. doi: 10.1385/JMN:16:2-3:299. PMID: 11478385.
Amen DG, Harris WS, Kidd PM, Meysami S, Raji CA. Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels are Related to Higher Regional Cerebral Blood Flow on Brain SPECT. J Alzheimers Dis. 2017;58(4):1189-1199. doi: 10.3233/JAD-170281. PMID: 28527220.
Smith AD, Smith SM, de Jager CA, Whitbread P, Johnston C, Agacinski GMet al. Homocysteine-Lowering by B Vitamins Slows the Rate of Accelerated Brain Atrophy in Mild Cognitive Impairment: A Randomized Controlled Trial. J PLOS ONE. 2010; https://doi.org/10.1371/journal.pone.0012244.
Andrade S, Ramalho MJ, Pereira MdC and Loureiro JA. Resveratrol Brain Delivery for Neurological Disorders Prevention and Treatment. J Front. Pharmacol. 2018 Nov; Vol. 9. https://doi.org/10.3389/fphar.2018.01261
National Institute of Mental Health. (2021). Vitamin E. Fact sheet for Health Professionals. Strengthening knowledge and understanding of dietary supplements. Retrieved June 24, 2023, from https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
