The question a lot of us ask ourselves is: How can we nourish our brain to support concentration, mood, sleep & stress levels?
Nutritional cognitive neuroscience is an emerging field of research that highlights the importance of our diet and food choices on our ability to think well, and enjoy healthy cognitive function throughout our lives. The Mediterranean diet has received a lot of attention in this respect with research providing evidence that it may have a protective effect on cognitive aging. In studies using brain scan imaging it has been observed that participants following a Mediterranean diet had healthier looking brains. On the other hand, brain scans of those on a modern western (American) diet showed a pattern of brain shrinkage in key areas of the brain, suggesting a greater risk of Alzheimer’s disease and cognitive decline. 2-4
Which foods may have a particularly positive impact on cognitive fitness?
The brain needs a balanced and varied diet to perform well. Foods rich in antioxidants help to protect the brain from ‘free radical damage and oxidative stress’. We know that the latter are the contributing factors to poor brain health and the early development of multiple cognitive function conditions.
Brightly coloured fruit and vegetables offer various antioxidant compounds such as polyphenols and flavonoids. In addition:
· Blueberries - Polyphenols rich foods such as blueberries are thought to help to supress neuroinflammation and counteract neurodegeneration.7
· Dark chocolate for its cocoa flavonoids
· Quercetin rich foods such as onions and unpeeled apples
· Green tea -contains EGCG catechins compounds which have useful antioxidant properties. Green tea also is rich in the amino acid l-theanine which is thought to support ‘calm’ focus.
Omega- 3 fatty acids are needed to build the structure of the brain. Research has associated lowered omega-3 blood levels with reduced brain volume, impaired cognition and other brain issues.9
· Sardines, mackerel and oily fish contain omega-3 in the bioactive forms EPA and DHA. These fatty acids are involved in brain biochemistry and functioning. Omega-3 may play an important role in the prevention of depression and dementia.5-6
Remember, the brain is made up of around 80% water, so it is important to drink pure water throughout the day especially when working or studying. Even a small percentage of dehydration has proven to have a negative effect on mental performance, short-term memory and mood.1
Which neuro-vitamins and nootropics may support stress, sleep, focus and overall brain fitness?
If you are experiencing poor memory and focus, be sure you do not have a dietary shortfall of neuro-vitamins such as vitamin B12, B6, B3, folate and choline. Choline intake has been associated with better performance in cognitive functions 8 Choline is rich in foods such as eggs and fish. Vitamin B12 and choline are more likely to be deficient in a limited diet or vegan, plant-based diet. You may have an increased need of micronutrients such as B vitamins and magnesium if you have a busy stressful life or eat refined, processed foods.
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*Any claims are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.
References:
1. Masento, N. A., et al. (2014). Effects of hydration status on cognitive performance and mood. The British journal of nutrition, 111(10), 1841–1852. https://doi.org/10.1017/S0007114513004455
2. Mosconi, L., et al. (2014). Mediterranean Diet and Magnetic Resonance Imaging-Assessed Brain Atrophy in Cognitively Normal Individuals at Risk for Alzheimer's Disease. The journal of prevention of Alzheimer's disease, 1(1), 23–32.
3. Berti, V., et al. (2018). Mediterranean diet and 3-year Alzheimer brain biomarker changes in middle-aged adults. Neurology, 90(20), e1789–e1798. https://doi.org/10.1212/WNL.0000000000005527
4. Mosconi, L., et al. (2018). Lifestyle and vascular risk effects on MRI-based biomarkers of Alzheimer's disease: a cross-sectional study of middle-aged adults from the broader New York City area. BMJ open, 8(3), e019362. https://doi.org/10.1136/bmjopen-2017-019362
5. Román, G. C., et al. (2019). Mediterranean diet: The role of long-chain ω-3 fatty acids in fish; polyphenols in fruits, vegetables, cereals, coffee, tea, cacao and wine; probiotics and vitamins in prevention of stroke, age-related cognitive decline, and Alzheimer disease. Revue neurologique, 175(10), 724–741. https://doi.org/10.1016/j.neurol.2019.08.005
6. Bourre J. M. (2005). Dietary omega-3 Fatty acids and psychiatry: mood, behaviour, stress, depression, dementia and aging. The journal of nutrition, health & aging, 9(1), 31–38.
7. Castelli, V., et al. (2018). Diet and Brain Health: Which Role for Polyphenols?. Current pharmaceutical design, 24(2), 227–238. https://doi.org/10.2174/1381612824666171213100449
8. López-Sobaler, et al. (2021). Importancia de la colina en la función cognitiva [Importance of choline in cognitive function]. Nutricion hospitalaria, 37(Spec No2), 18–23. https://doi.org/10.20960/nh.03351.
9. von Schacky C. (2021). Importance of EPA and DHA Blood Levels in Brain Structure and Function. Nutrients, 13(4), 1074. https://doi.org/10.3390/nu13041074
