The Brain Food: Eat Smart, Age Healthy

How to eat right to protect the brain

Have you heard of brain-building foods

Do you make sure to fuel your brain with enough nourishing foods, or do you sometimes find yourself feeling a bit cloudy?

It has been long observed and noted that specific nutrients can regulate your brain structure, mood and cognitive functioning. It might seem super fascinating, that even the trace amount of these vitamins, minerals and other non nutrient food compounds like flavonoids, polyphenols, carotenoids do so much to keep our body’s C.P.U healthy. 

The wide array of food we consume, the type, colour of food plays a very essential role in determining the health and age of one’s brain. 

Our body’s decision maker is majorly influenced by substances present in our diet. The vitamins and minerals have been put under the microscope (literally!) to see how they shape the brain’s performance and function.

The B vitamin squad is like a superhero for the brain and they keep the brain buzzing from youth to old age. 

Vitamin B1 (Thiamine), vitamin B9 (Folate), vitamin B6, Vitamin B12 (Cobalamin) these are surely going to be the iron man for your brain. They are responsible for powering the neurons, thereby ensuring your cognitive functioning is never slowing down. They are also the multitaskers as they help with not only brain development during the growing years but also preserving the memory as we age. Talking of memory, these iron men are also going to help prevent the onset of one of the leading causes of death– Alzheimer’s and Dementia. Salmon, eggs, nuts, seeds, whole grains, millet will also help in fulfilling the dietary requirements.  

The brain also loves some fat soluble vitamins, here’s why. 

Vitamin D, vitamin E (Alpha-tocopherol) and vitamin K, gives the brain so many reasons to love them. They literally shield the brain and keep neurodegenerative and neuroimmune diseases at bay. From protecting the nerve membrane against damage from oxidative stress to making sure all messages travel smoothly to the brain, these vitamins will always be there. Some of the richest food sources for the fat soluble vitamins include all bright red, green, orange, yellow vegetables and fruits, berries and most important the sun. If you are taking any supplementation, ensure to consume after the biggest meal of your day, preferably breakfast. 

Let’s check out our next hero, Vitamin C

I’m sure all you can think of right now is how much this vitamin is important to keep the immune system running. But guess what it does so much more for your brain. Vitamin C will ensure the Catecholamines– the messenger of the brain will thrive, so you can make the right decisions! Moreover it will also help improve your IQ by a tiny bit. 

Vitamins cheer your brain on, but minerals do the heavy lifting, keeping things running smoothly. These tiny nutrients are super important for your brain’s health.

Iron is the brain’s secret fuel, powering everything from oxygen delivery to energy production! 

Iron will be of prime importance for cerebral development, slowing down the process of demyelination, that is literally protecting the nerve cells against damage, exactly the way your best friend protects you! This mineral is even more important during the early years of life to prevent any future cognitive deficits. 

Now just like Jai and Veeru, you know the iconic bollywood best friend duo, Iron works and functions best when Vitamin C is around. So pair your iron rich foods like meat, poha, green leafy vegetables, finger millet with any Vitamin C rich foods like lemon, oranges, sweet lime. If taking iron supplements consume it with lemon water or orange juice to enhance its absorption. Just keep the iron rich food away from calcium as this will hinder the iron absorption.   

The brain also has a sidekick, zinc and selenium are all about it. 

Remember the best sushi you ate or your favourite ice cream flavour. Well it was because of zinc that the sensory receptors in your brain were intact helping you taste the food. It also helps our older and wiser generation be less cranky as it helps manage and maintain their appetite– so they eat and rest better. On the other hand selenium helps produce glutathione peroxidase, an enzyme that shields and protects the brain against oxidation, just like sunscreen protecting us against UV rays.  

Selenium works best to protect the brain cell membranes when combined with vitamin E-rich foods. Brazil nut being the richest source of selenium can be a daily part of the diet. 

Remember, how vitamin C helped improve the IQ, well iodine also supports the cause. Deficiency of iodine can lead to intellectual delay and lead to brain diseases. Iodised salt is one of the easiest ways to complete the iodine requirement. Other sources include seafood and dairy. 

Brain health and omega 3 fatty acids are like best friends who are never apart. 

The essential fats—DHA (Docosahexaenoic Acid), ALA (Alpha-Linolenic Acid), and EPA (Eicosapentaenoic Acid) —are crucial for brain function, and they bring some serious brain-boosting benefits. Did you know your brain is made of about 50-60% of your brain is made of lipids (fats), and 35% of that is Omega-3s. DHA alone makes up 40% of the Omega-3s in your brain, especially in the gray matter where all the thinking happens! Along with thinking this fatty acid also protects the brain and helps the brain cells communicate so you can perform at your best in day to day life. 

Fatty fish, olive oil, walnuts, chia seeds, flax seeds, avocado all of these will help fulfill the dietary requirement. If taking a supplement– take it after the biggest meal of the day, for maximum absorption.  

Key takeaways: 

  • Brain-Boosting B Vitamins: B1, B6, B9, and B12 energize the brain, support memory, mood, and cognitive function, with B12 even helping delay dementia in the elderly. Food sources include wholegrains, nuts, seeds, bananas, chickpeas, beans, potato, fish, dark green leafy vegetables, and dairy products. 
  • Essential Fat-Soluble Vitamins: Vitamins D, E, and K protect the brain—Vitamin D fights neurodegeneration, E shields nerve membranes, and K aids brain function in subtle ways. Reach out for foods like fatty fish (salmon, mackerel, tuna), nuts, seeds, avocado, leafy greens, broccoli, soybean, fortified dairy and plant based milk. 
  • Vitamin C for Cognitive Power: Vitamin C enhances brain performance, supports neurotransmitter production, and provides powerful antioxidant protection against cognitive decline. Food sources include oranges, sweet lime, lemons, strawberry, guava, indian gooseberry, kiwi and bell peppers. 
  • Minerals and Selenium for Brain Health: Iron, copper, zinc, iodine, and selenium are crucial for brain development, memory, and protecting against cognitive decline. Selenium works as an antioxidant alongside vitamin E to keep brain cells safe. Richest food sources include brazil nuts, pumpkin seeds, quinoa, seaweed, seafood, eggs, iodised salt, dark chocolates, lentils and shitake mushroom.  
  • Omega-3 Fatty Acids for Brain Protection: Omega-3s (DHA, EPA, ALA) support brain development, cognition, and protection, acting as a guard against neurodegeneration and boosting cognitive health throughout life. Include flax seeds, chia seeds, walnuts, fatty fish, hemp seeds and soy products in your diet to match up the requirements. 

References: 

  • Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature reviews neuroscience, 9(7), 568-578.
  • Bourre, J. M. (2006). Effects of nutrients (in food) on the structure and function of the nervous system: update on dietary requirements for brain. Part 1: micronutrients. Journal of nutrition health and aging, 10(5), 377. 
  • Louwman, M. W., van Dusseldorp, M., van de Vijver, F. J., Thomas, C. M., Schneede, J., Ueland, P. M., … & van Staveren, W. A. (2000). Signs of impaired cognitive function in adolescents with marginal cobalamin status. The American journal of clinical nutrition, 72(3), 762-769. 
  • Hallberg, L., Brune, M., & Rossander, L. (1989). The role of vitamin C in iron absorption. International journal for vitamin and nutrition research. Supplement = Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Supplement, 30, 103–108.
  • Eastley, R., Wilcock, G. K., & Bucks, R. S. (2000). Vitamin B12 deficiency in dementia and cognitive impairment: the effects of treatment on neuropsychological function. International Journal of Geriatric Psychiatry, 15(3), 226-233.
  • Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091. https://doi.org/10.7759/cureus.30091 
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Our Director
Purva Gulyani

Purva Gulyani – an Accredited Practising Dietitian and lifelong member of the Indian Dietitian Association. Currently pursuing PhD at Latrobe University. Purva brings over 16+ years of clinical dietitian experience to the table.

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