Brain Structure and Function
The brain is the central organ of the nervous system in most vertebrates and invertebrates, including humans. It is responsible for thinking, reasoning, judgment, memory, and regulating body systems. The brain, with the help of the spinal cord and nervous system, sends and receives signals throughout the body, interpreting these signals to control various processes. Essentially, the brain is the body’s command center. The average weight of an adult human brain is about 3 pounds, and it consists of fat, water, and protein. The brain contains billions of neurons, which are nerve cells, and is divided into different sections with unique functions.
The cerebrum, the largest part of the brain, includes the cerebral cortex, and is responsible for regulating temperature, processing speech, reasoning, problem-solving, and emotions. The brainstem connects the brain to the spinal cord and is responsible for transmitting neural messages. The cerebellum, or “little brain,” communicates with the cerebral cortex and is primarily responsible for maintaining balance. It is located at the back of the brain, just above the brainstem.
Foods Beneficial for Brain Function and Memory
Fatty Fish
When it comes to brain health, fatty fish, a rich source of omega-3 fatty acids, often tops the list. About 60% of the brain is made up of fat, and more than half of this fat consists of omega-3 fatty acids. The brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory. Studies have shown that omega-3s reduce age-related cognitive decline and help prevent Alzheimer’s disease. Conversely, a lack of omega-3s can lead to cognitive impairments and even depression. Some research indicates that the gray matter in the brains of people who eat fish regularly is more substantial. Gray matter contains the nerve cells responsible for decision-making, memory, and emotions.
Coffee
Caffeine and antioxidants, the two main components of coffee, can help improve brain health. The caffeine in coffee has several positive effects on the brain, including:
- Increased alertness: Caffeine blocks the chemical messenger adenosine, which makes you feel sleepy, helping the brain stay alert.
- Improved mood: Caffeine boosts certain “feel-good” neurotransmitters, such as dopamine.
- Enhanced focus: Caffeine improves short-term attention and alertness.
Research shows that drinking 3-4 cups of coffee per day over the long term reduces the risk of developing neurological diseases like Parkinson’s and Alzheimer’s, likely due to the high concentration of antioxidants in coffee. However, excessive caffeine consumption, especially close to bedtime, can negatively impact sleep quality, which in turn affects brain function and memory.
Blueberries
Blueberries and other colorful berries contain a group of plant compounds known as anthocyanins, which have anti-inflammatory and antioxidant effects. Antioxidants fight oxidative stress and inflammation, helping to prevent brain aging and neurological diseases. Some antioxidants found in blueberries accumulate in the brain and support communication between brain cells.
Turmeric
Studies have shown that curcumin, the active compound in turmeric, can cross the blood-brain barrier and directly affect the brain. This compound is a powerful antioxidant and anti-inflammatory agent that:
- Supports memory: Curcumin helps improve memory in Alzheimer’s patients and clears amyloid plaques that accumulate in the brain in Alzheimer’s disease.
- Reduces depression: By increasing serotonin and dopamine, curcumin helps improve mood and alleviates symptoms of depression and anxiety when used alongside standard treatments for depression.
- Promotes brain cell growth: Curcumin enhances the brain-derived neurotrophic factor (BDNF), a growth hormone that aids brain cell growth and may delay age-related cognitive decline.
Most studies use highly concentrated curcumin supplements, with doses ranging from 500 to 2000 mg per day, which is much higher than what is typically consumed in turmeric as a spice. (Around 3-6% of turmeric is made up of curcumin).
Broccoli
Broccoli is rich in powerful plant compounds, including antioxidants, and is also an excellent source of vitamin K, providing more than 100% of the recommended daily intake in one serving (160 grams) of cooked broccoli. This fat-soluble vitamin is necessary for forming sphingolipids, a type of fat stored in the brain’s cells. Some studies suggest that higher vitamin K intake in older adults leads to better memory and cognitive function. Broccoli also contains compounds like sulforaphane that have anti-inflammatory and antioxidant effects, which can help protect the brain from damage.
Alt: Top Nutrients for a Healthy Brain and Improved Memory
Pumpkin Seeds
Pumpkin seeds are rich in antioxidants that protect the body and brain from free radical damage. They are also an excellent source of several other important nutrients for brain health, including:
- Zinc: This mineral is vital for nerve signaling. Zinc deficiency is linked to many neurological diseases, including Alzheimer’s, depression, and Parkinson’s disease.
- Magnesium: Magnesium is essential for learning and memory. Low magnesium levels are associated with various neurological disorders, including migraines, depression, and epilepsy.
- Copper: The brain uses copper to help manage nerve signaling. Imbalances in copper levels increase the risk of neurological disorders like Alzheimer’s.
- Iron: Iron deficiency is often characterized by brain fog and impaired brain function.
Dark Chocolate
Dark chocolate containing 70% or more cocoa is loaded with brain-boosting compounds like flavonoids, caffeine, and antioxidants. Flavonoids, a group of plant antioxidants, help improve memory and reduce age-related cognitive decline. Studies have shown that dark chocolate consumption improves mood and gut microbiome diversity. Dark chocolate also has prebiotic effects, which may improve negative emotional states through the gut-brain connection.
Nuts
Consuming nuts improves heart health, and a healthy heart is directly linked to a healthy brain and a reduced risk of neurological disorders. Studies show that regular nut consumption is associated with a reduced risk of cognitive decline in older adults. Nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, have beneficial effects on brain health. Vitamin E helps reduce cognitive decline by protecting cells from free radical damage. Compared to other nuts, walnuts offer more advantages for the brain, as they produce anti-inflammatory omega-3 fatty acids.
Oranges
A single medium-sized orange provides nearly all the vitamin C you need in a day. Oranges and other foods high in vitamin C help protect against cognitive decline. Higher blood levels of vitamin C are associated with improved focus, memory, attention, and decision-making speed. Vitamin C is a powerful antioxidant that helps reduce free radicals that can damage brain cells. Additionally, as we age, vitamin C helps protect the brain from conditions like depression, anxiety, schizophrenia, and Alzheimer’s disease. You can also get large amounts of vitamin C from other foods, such as bell peppers, kiwis, tomatoes, and strawberries.
Eggs
Eggs are an excellent source of brain-healthy nutrients, including vitamins B6 and B12, folate, and choline. Choline is an essential micronutrient that the body uses to produce acetylcholine, a neurotransmitter that helps regulate mood and memory. The liver produces small amounts of choline, but to meet the body’s requirements, it must come from food. Higher choline intake is associated with better memory and cognitive function. The recommended daily intake for most women is 425 mg of choline, while for men, it is 550 mg. One egg contains 147 mg of choline.
The B vitamins in eggs also support brain health, as they help reduce homocysteine levels, an amino acid linked to dementia and Alzheimer’s disease. A deficiency in the B vitamins folate and B12 is associated with depression. Folate deficiency is common among older adults with dementia, and studies suggest that folic acid supplements can help reduce age-related cognitive decline. Vitamin B12 also plays a role in the synthesis of brain chemicals and the regulation of glucose levels in the brain.
Green Tea
Green tea contains caffeine, which enhances brain function by improving alertness, performance, memory, and concentration. Green tea also contains other components that support brain health. L-theanine, an amino acid, can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce stress and promote relaxation. Green tea is also rich in polyphenols and antioxidants that can protect the brain from cognitive decline and reduce the risk of neurological diseases. Green tea may also help improve memory.
