The Benefits Of A Balanced Diet For Brain Health

Concerned about your brain health with increasing age? Or want to know how to preserve a healthy brain and improve its functioning? You are at the right place. In our fast-paced world, we often overlook the profound impact of nutrition on brain health. 

But here's the secret: a balanced diet for brain health holds the key to optimizing your mental abilities and nurturing your brain. From heightened focus to improved memory and beyond, the right nutrients can fuel your mind's fire. 

We will aim to guide you about how your diet affects your brain’s overall performance and how it protects from brain health issues.

Power for the brain power!

• It’s amazing how our brains perform simple daily tasks to astounding activities that have enabled humans to explore even the universe.
• The brain is the prime organ that coordinates all the physical and cognitive tasks in the body.
• Any movement in the body is impossible without the brain’s communication. Also, cognitive actions like thinking, learning, remembering, planning, imagining, problem-solving, concentrating etc., are our brain’s expertise.
• It is an exhausting job, requiring continuous energy to run efficiently. A healthy balanced diet can improve many brain functions, whereas if you feed junk to the brain, it will decrease cognitive function.,
• Unfortunately, people do brain health assessments only when they get brain health issues.
• Dietary factors can affect multiple brain processes by regulating neurotransmitter pathways, synaptic transmission, membrane fluidity and signal-transduction pathways.
• The nutrients and vitamins for brain health, such as B vitamins, Vitamin E, omega-3 fatty acids, antioxidants, choline etc., are vital for optimal brain development.

A balanced diet - the foundation of a happy brain

“You are what you eat” is derived from Jean Anthelme Brillat-Savarin’s ( a French lawyer, politician, and famous gastronome) quote- “Tell me what you eat, and I will tell you what you are”! Yes, there is a direct relationship between the foods you consume and the functioning of your brain.

• A balanced diet can benefit the brain in the following:

1. Neurogenesis- process by which, new neurons are formed in the brain.
2. Synaptic plasticity- It is the number of connections between neurons.
3. Brain-derived neurotrophic factor (BDNF)- It is a protein that enhances the growth and survival of neurons. It protects neurons from death, increases neurogenesis, and improves our cognitive abilities.

• Including the best foods for brain health helps to reduce the risk of age-related neurodegenerative diseases, such as dementia and Alzheimer's disease.
• Several cohort studies have reported that vegetable and fruit intake enhances cognitive function among young and older adults, also, the amount of vegetable and fruit intake affects brain function and structure.
• The common foods found to be beneficial for brain health are- Dark green leafy vegetables, Whole grains, Beans, Nuts & seeds, Berries, Olive oil etc.
• Omega-3 polyunsaturated fatty acids are constituents of cell membranes and are essential for normal brain function.

The benefits of a balanced diet for brain health

A balanced diet is always good for health. It ensures that you get enough nutrients required for the effective functioning of the organs in tandem.

A diet including vitamins for brain health will charge the brain to perform its various functions. Here are some of the essential nutrients and their benefits for brain health are:

1. Omega-3 Fatty Acids:

• Omega-3 fatty acids are widely known for their beneficial effects on brain health nutrition.
• There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
• Omega-3 fatty acids have neuroprotective properties- they protect the brain against damage and inflammation.
• Dietary deficiency of omega-3 fatty acids in humans causes an increased risk of mental disorders, including attention-deficit disease, dyslexia, dementia, depression, bipolar disorder and schizophrenia.
• Omega-3 fatty acid supplementation was associated with reduced cognitive deficits (in reading and spelling and teaching-rated behaviour) in children affected with developmental coordination disorder.
• Plant-based sources of omega-3s include flaxseeds, chia seeds, walnuts, kiwi fruit, butternuts and hemp seeds, which provide ALA.

2. DHA and brain health

• DHA is a prominent component of neuronal membranes, and the human body cannot synthesize them. Therefore intake of DHA through diet is crucial.
• It is especially crucial during pregnancy and early childhood when the brain is rapidly growing and developing.
• DHA might enhance cognitive abilities by facilitating synaptic plasticity or enhancing synaptic membrane fluidity and enhancing memory, attention, and problem-solving.
• DHA also stimulates glucose utilization and mitochondrial function, reducing oxidative stress.
• DHA and brain health contribute to growing children to develop their full potential.

3. Vitamin E and brain health

• Vitamin E is a fat-soluble vitamin and a powerful antioxidant that plays a role in supporting brain health.
• Vitamin E and brain health connections are not widely known. It helps to neutralize harmful free radicals that can damage cells, including brain cells.
• Good food sources of vitamin E include nuts such as almonds and sunflower seeds, seeds such as flaxseeds, vegetable oils like sunflower oil and wheat germ oil, spinach, broccoli etc.
• Vitamin E, or α-tocopherol, has also been implicated in cognitive performance, as decreasing serum levels of vitamin E were associated with poor memory performance in older individuals.

4. Protein for brain health

• Protein is essential for the production of neurotransmitters- the chemical messengers that transmit signals between brain cells and play a vital role in regulating mood, cognition, and overall brain function.
• Proteins for brain health are crucial for the maintenance and repair of brain tissues.
• It is found in legumes such as beans, lentils, chickpeas, tofu, tempeh, and quinoa.
• For vegetarians and vegans, combining different plant-based protein sources can help ensure a complete amino acid profile.

5. Zinc and brain health

• Zinc and brain health is connected as it is involved in the regulation of neurotransmitters in the brain such as dopamine, serotonin, and glutamate, which are involved in mood regulation, cognition, memory, and overall brain function.
• Zinc deficiency induces degeneration and cognitive decline disorders, such as increased neuronal death and decreased learning and memory
• Good food sources of zinc include beans, lentils, nuts, seeds (such as pumpkin seeds), whole grains etc.

6. Lutein and brain health

• Lutein is a carotenoid, a pigment found in various fruits and vegetables, particularly in dark leafy greens and colorful produce.
• Lutein and brain health is connected as Lutein is a xanthophyll, an antioxidant, and an anti-inflammatory agent in the human body and cannot be made by the human body.
• A recent systematic review of randomized controlled trials (RCTs) indicated that lutein positively affects cognition in young and older adults. Several neuroimaging studies have also shown that lutein intake affects brain activity and brain structures.
• Lutein is found in green leafy vegetables and fruits like spinach, kale, avocado, kiwi, Swiss chard, broccoli, peas, Brussels sprouts, corn, etc.

7. Folic acid and brain health

• Folate or vitamin B9 or folic acid and brain health is crucial as it is a vital nutrient for proper brain function.
• Adequate levels of folate are essential for brain function, and folate deficiency can lead to neurological disorders, such as depression and cognitive impairment.
• It is involved in the synthesis of neurotransmitters such as serotonin, dopamine, and norepinephrine that are responsible for mood regulation, cognition and overall brain function.
• Sufficient folic acid intake is critical for the formation of the neural tube in the developing fetus, which eventually develops into the baby's brain and spinal cord.
• It is found in various foods, leafy green vegetables such as spinach and kale, legumes like lentils and chickpeas, citrus fruits, avocados, fortified cereals and bread etc.
• Folate supplementation either by itself or in conjunction with other B vitamins is effective at preventing cognitive decline and dementia during aging, and at potentiating the effects of antidepressants.

Unhealthy diet for the brain

Excessive amounts of unhealthy foods can lead to various issues that affect cognitive function, mood and overall brain. Here are some unhealthy eating habits cause and effects listed below:

1. Nutrient Deficiencies

• A diet high in processed foods, sugary snacks, and fast food offers no nutritional value.
• It contains trans fats, and trans fats aren’t friendly to the heart and blood vessels.
• Deficiencies in vitamins, minerals and omega-3 fatty acids can impair cognitive abilities and increase the risk of mental health conditions.
• A study from the journal Neurology found- older adults who had the highest levels of elaidic acid (a common type of trans fat) in their blood were the most likely to develop dementia.

2. Inflammation

• People who consume a diet high in refined carbohydrates, saturated and trans fats and processed foods promote inflammation in the body, including the brain.
• Chronic inflammation causes cognitive decline and an increased risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.
• Inflammation damages the blood vessels that supply the brain with blood and harms the brain.

3. Obesity and Metabolic Disorders

Unhealthy food habits often lead to obesity and metabolic disorders like type 2 diabetes.

These conditions are associated with an increased risk of cognitive impairment and dementia.

4. Mental Health Issues

Processed foods and sugary drinks can lead to imbalances in neurotransmitters essential for mood regulation, causing the risk of mental health conditions such as depression and anxiety.

People who drink a lot of soda, sweet tea and other sugary beverages are more likely to have memory trouble because these drinks contain fructose.

5. Poor Gut Health

Junk foods have no fiber and cause gut dysbiosis and increase the harmful bacteria in the gut.

The gut-brain axis connection detects this imbalance and can contribute to inflammation and negatively affect brain health.

Brain health tips to keep your brain active

Having a balanced and varied diet can only improve the brain’s health and functioning. You need to care about other factors that ensure optimum brain health, such as those listed below.

• Engaging in regular physical exercise promotes good blood flow to the brain, increases oxygen and nutrient delivery and supports the growth of new brain cells.
• Prioritize quality sleep as it is crucial for brain function, memory consolidation and overall cognitive performance. Aim for 7-9 hours of uninterrupted sleep per night and establish a consistent sleep routine.
• Implement stress management techniques such as mindfulness meditation, deep breathing exercises, yoga, or engaging in hobbies and activities you enjoy.
• Engage in mentally stimulating activities to keep your brain active and sharp. Solve puzzles, learn a new skill or language, read books, engage in creative hobbies or play strategic games to challenge and exercise your brain.
• Avoid excess alcohol consumption and smoking, as it can damage brain cells and impair cognitive function.
• Maintain social connections and participate in social activities. Interacting with others stimulates the brain, supports mental well-being, and can help reduce the risk of cognitive decline.
• Wear seat belts while driving, use protective gear during sports and physical activities etc. and protect the brain from injuries that can damage the brain cells.

Conclusion

The brain works tirelessly to keep the mind and body functions running smoothly. One should be careful when eating as diet can impact brain health significantly. The effects of unhealthy eating habits can be detrimental, which is why it is crucial to keep a watch on the right diet for brain health.

Avoid or minimize the intake of foods rich in fats or sugars that can lead to inflammation in the brain, decreased neurogenesis, and defects in brain functions. Consult a health care practitioner and include the best supplements for brain health like Omega-3-fatty acids, antioxidants curcumin and vitamin E, which can contribute to brain health.

Remember, your brain is your chief commander. You should protect it at all costs. All it takes is mindful eating and steering clear of brain-damaging activities. Help your brain unleash creativity, inspiration, idea, imagination, innovations and discoveries for a better future!