Eat like Einstein

A healthy brain will keep your memory sharp, improve concentration, and may even prevent neurological diseases like Alzheimers. But how do we keep our brains young healthy as well as our bodies? Here are our top 7 healthy foods for a healthy brain. 

Brain food #1: Salmon

Salmon is an excellent source of omega 3 fatty acids which are essential for growth and development of the brain and its function. Omega 3s have also been shown to reduce your risk of stroke, dementia and Alzheimer's disease. Other foods that are high in omega-3 are oily fish such as salmon, sardines, pilchards and tuna. Plant sources include nuts, vegetable oils such as soybean, canola, rapeseed oil, flaxseed and flaxseed oil, soybeans, pumpkin seeds, walnuts and walnut oil. For a good omega-3 intake, aim for 2 to 3 servings of oily fish per week. Alternatively include an omega-3 supplement daily.

Brain food #2: Eggs

Eggs offer one of the most impressive nutritional profiles of all foods. Apart from being rich in protein, vitamins and minerals, eggs are high in the chemical choline (found mostly in the egg yolk). Choline is one of the chemical building blocks of the neurotransmitter acetylcholine which is involved in memory and brain function.

Acetylcholine is essential for both the storage and recall of memory, and partly responsible for concentration and focus. Research suggests that choline boosts the memory centre of the brain, intelligence, and mood are mediated at least in part by acetylcholine metabolism in the brain.  Researchers have found choline to increase the size of neurons, which helps them fire electrical signals more strongly and rebound faster between firings. Also, low choline intake has been linked to neural tube deficient in babies, so it is very important for pregnant women to get enough choline. Choline is found in large amounts in breast milk, and infant formula is now supplemented with choline as a result.

Eggs are versatile and can be served as a meal or snack. Prepare a poached egg on toast for a healthy breakfast, or add boiled eggs to a green salad. Other sources of choline include liver, chicken, milk, cauliflower and spinach, kidney beans, and grains like quinoa and amaranth

Brain food #3: Berries

Whether enjoying blueberries with your yoghurt and muesli or a strawberry smoothie, the reputation that berries have as brain food is much deserved. Berries are rich in anti-oxidants, compounds that prevent cell damage and fight degenerative brain diseases like dementia and Alzheimer’s.

Brain food #4: Yoghurt

Yogurt contains an amino acid called tyrosine which is responsible for producing chemical messengers in the brain called neurotransmitters. In the cells of the brain, tyrosine is converted to dopamine which can then be converted into epinephrine (adrenaline) and norepinephrine (noradrenaline). Each of these neurotransmitters is important in the brain in transmitting nerve impulses.

Dopamine is also vital to mental function and levels are depleted by stress, poor sleep, and in high intakes of alcohol, caffeine and sugar. Tyrosine has been proven useful in stress management. For example, studies on tyrosine appear to be effective in alleviating stress and improving cognition in soldiers. In another study, tyrosine was used to manage Parkinson’s disease. In Parkinson’s disease, it is thought that a loss of dopamine nerve cells is what brings on this debilitating condition. Tyrosine is also involved in narcolepsy, fatigue, anxiety, depression, allergies, and headaches. Attention deficits are also connected to dopamine.

Tyrosine (which can also be synthesized in the body from another amino acid called phenylalanine) is found in dairy products like milk, yoghurt and cheese, meat, chicken, turkey, fish, beans and pumpkin and sesame seeds.

Brain food #6: Spinach

Spinach is rich in folic acid, a B-vitamin involved in making red blood cells and in DNA synthesis, the genetic material of cells. Since folic acid is involved in DNA synthesis it is thus imperative in brain development. Folate occurs naturally in dark green leafy vegetables such as spinach, cabbage, Swiss chard, broccoli, watercress, as well as dried beans, peas and legumes

The link between folic acid and brain development is well established.  The incidence of neural tube defects such as spina bifida is higher in children of women who are folate deficient during pregnancy.  It is regular practise then for pregnant women to be supplemented with folate as a protective measure against neural tube defects. Ideally, supplementation should begin before conception. Of neural tube defects this and related findings indicate the importance of a vitamin (folate) in nervous system development. e formation and maintenance of neuronal and glial membrane lipids

More than 50 years ago researchers suggested a link between folic acid and psychiatric disturbances. Many studies have examined the folic acid status in depressed patients, and now it is suggested that folic acid be used in conjunction with standard drugs in treating depression and schizophrenia. Intake of folic acid has also been linked (although less convincingly) to other psychiatric conditions as well as to deficits in learning and memory, particularly in the elderly.

Brain food #7: Turkey

The most well-known source of the amino acid tryptophan is turkey. Tryptophan act as a building block in synthesising proteins, and is well-known for its role in the production of nervous system messengers (neurotransmitters), especially those related to relaxation, restfulness, and sleep

Tryptophan serves as a precursor to serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood. Because of its ability to raise serotonin levels, tryptophan has been used therapeutically in the treatment of a variety of conditions, most notably insomnia, depression, and anxiety. In particular, tryptophan has shown some promise as use as an antidepressant alone, as well as a ‘booster’ of antidepressant drugs. Tryptophan is also used to help treat insomnia.

Tryptophan is an essential amino acid meaning that it cannot be made by the body and therefore must be part of its diet. Tryptophan is found in foods such as red meat (beef, lamb, and venison), poultry (turkey, chicken), fish and shellfish (shrimp, halibut, cod, salmon, sardines, and tuna), dairy products, nuts, sunflower seeds, soybeans and soy products such as tofu. Several dietary, lifestyle, and health factors reduce the conversion of tryptophan to serotonin. These include cigarette smoking, high sugar intake, and alcohol abuse, excessive consumption of protein, hypoglycaemia and diabetes.