How healthy is your brain? Do you flex your ‘brain muscles’? Do you know what kind of nutrition your brain needs? Don’t wait for your brain to start misbehaving before you give it some attention. Although it operates like one, your brain is not a computer. It needs to be fed. This hungry organ lets you learn, focus, consider and concentrate, and don’t forget your memory! How can you feed your brain to keep it healthy and functioning, for life? FACTS: - Your brain cannot store a lot of nutrients – feed it every day
- Missing breakfast makes you dull! A brain needs breakfast to function well
- Dietary deficiencies may cause or worsen memory loss, learning problems and dementia
- Fish is the richest source of omega-3 essential fatty acids, important brain food.
Food for thought
The omega-3 fatty acid known as DHA is a key component of the nervous system. It makes up 20% of your brain mass. Omega-3s help keep cell membranes fluid, and DHA specifically improves the communication and transmission of brain signals. Lack of dietary omega-3 can cause a communication breakdown in the brain, and may contribute to Alzheimer’s disease. Japanese research showed that supplemental DHA sharpened memory in patients with dementia and depression, and improved behaviour and speech in people with Alzheimer’s. | In North America, most people eat only enough fish to get an average 150mg per day of EPA and DHA. Europeans consume more, 300mg per day on average, and Asians get about 600mg per day. Nutritional experts recommend 500mg to 1000mg of EPA and DHA per day for everyone. A balance between omega-6 fatty acids from vegetable oils, and omega-3 is also important. The average North American consumes 20-30 units of omega-6 to 1 unit of omega-3, when the optimum ratio is two omega-6 to one omega-3. Young brains need fish too!
Pregnant moms need omega-3s, since the DHA needed to build a baby’s brain comes from mother’s diet. Research shows that omega-3 consumption by mom can have a significant impact on baby’s intelligence and vision. School-aged children can improve learning, attention and attitude, with the help of EPA and DHA-rich fish oil supplements. Some fish oils are flavoured and capsules may be enteric-coated to prevent a fishy taste. You can also find omega-3s in flaxseed, flaxseed oil and walnuts, but fish is the richest source. The final neuron
For a healthy brain, eat a plant-based diet and plenty of cold-water fish. Exercise your body and your mind. Read, learn to play an instrument, explore a new language, or volunteer. Keep your brain sharp so you can learn new things, and so you can keep all those precious memories – like where you left your glasses. H&L |
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