Fuel Your Noggin

Brain Foods

 Research shows that eating to feed your brain can have significant benefits for psychological health. Here is what your head is hungry for:

Nutrients       

As with any organ, the brain needs a constant supply of various vitamins, minerals and amino acids. These are used to keep up with the ongoing process of repairing damage, maintaining every day functions and adapting to changing environments. Neurons also need a steady supply of raw materials in order to produce the numerous neurotransmitters necessary for cellular communications.

Fats

Over 60% of the brain is made up of fats. In addition to being the basic building blocks of all cell membranes, fats play an important role in insulating neurons via myelin sheaths. Omega-3 fatty acids are a particular type of fat involved in regulating mood, protecting neurons, improving blood circulation, preventing stroke and reducing inflammation.

Anti-oxidants

Normal wear and tear combined with environmental sources of pollution create toxic molecules called free radicals. Radicals contribute to the biological equivalent of rusting by deteriorating and often destroying cell membranes. Anti-oxidants are compounds capable of neutralizing these radicals and their potential for damage. The pigments which give fruits and vegetables their color often include powerful anti-oxidants.

Water

Water is needed for the elimination of toxins, the production of energy, healing, growth and every chemical reaction in the body. Unfortunately, due to active lifestyles, and diets containing caffeine, alcohol and high concentrations of protein, most people are chronically dehydrated. A lack of water results in cognitive deficits in attention, memory and processing speed. A general rule of thumb is to drink enough water to keep the color of urine a pale straw color.

The following outlines research supporting the beneficial properties of some common foods.

Food	Major Active Compound	Research	Benefits
Berries, Blue, Rasp, Black, Pomegranate, Acai	Polyphenols (flavonols, flavones, catechins, flavanones, anthocyanidins)	Dulebohn, Gordillo, Joseph, Lau, Shukitt	High in protective antioxidants. Possible cancer preventative.
Fish, Flax Seed Oil	Omega-3 fatty acids, Protein/Amino acids	Horrocks, Wang, Shukkit, Berr, Barcela-Coblijn	Decreases inflammation. Improves circulation/nutrient delivery. Protects neurons from damage. Possible anti-cancer effects.
Tomatoes	Vitamin C, Lycopene	Bhuvaneswari, Ryan, Mein	Protective anti-oxidants. Possible anti cancer activity.
Water	H20	Lieberman Ritz & Berrut, Suhr, D’Anci, Kleiner	Staying hydrated can improve processing speed, visual-motor tracking, short-term memory and attention and may reduce cancer and stroke risks.
Fruits and vegetables in general	Variety of vitamins, minerals, & phytochemicals	Fortes, Pavia	Good source of anti-oxidants. May lower risk of getting cancer.
Nutritional Yeast	Variety of B vitamins including B12	Vogiatzoglou, Wang	High in B vitamins, many of which are neuroprotective.
Nuts, Pumpkin Seeds, Walnuts	High alpha-linolenic acid	Hu & Stampfer, Blomhoff, De Lorgeril & Salen	High in essential fatty acids which are good for neurons and brain circulation.
Olive Oil	Oleic and Palmitic fatty acids, Poly Phenols	Menendez, Colomer, Cicerale	Has anti-oxidant and anti-inflammatory properties with potential anti-cancer activity.
Green Tea (not black)	PolyPhenols, Theanine, Catechins	Tang, Zhao, Park	High in anti-oxidants. May lower cancer risks. Protective of brain.
Coffee (in moderation)	Caffeine	Eskelinen, Pellegrini	Very high in antioxidants. May lower risks of dementia.
Dark Chocolate (in moderation)	Theobromine, Caffeine, Polyphenols	Ramljak, Pellegrini	Excellent source of Antioxidants. Elevates mood.
Dark Green Veggies (IE Brocolli, Collards, Chard, Kale)	Vitamins A, C, E, Iron, folate (b12) glucosinolates, calcium	Nachshon, Heaney & Weaver, Hu & Stampfer, Wunderlich	Possible cancer prevention. Provide vital nutrients for brain development. Good source of protective anti-oxidants.
Lean Meats, Beans & Nuts, Quinoa grain	Protein/Amino Acids, Iron, Vitamin B12, Zinc	USDA.gov, Schlick Ruales & Nair	Source of easily absorbed amino acids; used for the production of enzymes, and neurotransmitters.
Sunlight	Stimulates Vitamin D production	Garcion, Buell	Implicated in the protection of neurons.

References:

Colomer, R., & Menendez, J. A. (2006). Mediterranean diet, olive oil and cancer. Clinical & Translational Oncology: Official Publication of the Federation of Spanish Oncology Societies and of the National Cancer Institute of Mexico, 8(1), 15-21.

Barcela-Coblijn, G., Murphy, E. J., Othman, R., Moghadasian, M. H., Kashour, T., & Friel, J. K. (2008). Flaxseed oil and fish-oil capsule consumption alters human red blood cell n-3 fatty acid composition: a multiple-dosing trial comparing 2 sources of n-3 fatty acid. The American Journal of Clinical Nutrition, 88(3), 801-9.

Benavente-Garci­a, O., Castillo, J., Alcaraz, M., Vicente, V., Del Río, J. A., & Ortuao, A. (2007). Beneficial action of Citrus flavonoids on multiple cancer-related biological pathways. Current Cancer Drug Targets, 7(8), 795-809.

Berr, C., Akbaraly, T., Arnaud, J., Hininger, I., Roussel, A. M., & Barberger Gateau, P. (2009). Increased Selenium Intake in Elderly High Fish Consumers May Account for Health Benefits Previously Ascribed to Omega-3 Fatty Acids. The Journal of Nutrition, Health & Aging, 13(1), 14-18.

Bhuvaneswari, V., & Nagini, S. (2005). Lycopene: a review of its potential as an anticancer agent. Current Medicinal Chemistry. Anti-Cancer Agents, 5(6), 627-35.

Blomhoff, R., Carlsen, M. H., Andersen, L. F., & Jacobs, D. R. (2006). Health benefits of nuts: potential role of antioxidants. The British Journal of Nutrition, 96 Suppl 2, S52-60.

Bourre, J. (n.d.). Dietary omega-3 fatty acids for women. Biomedicine & Pharmacotherapy = Biomédecine & Pharmacothérapie, 61(2-3), 105-12.

Buell, J. S., & Dawson-Hughes, B. (2008). Vitamin D and neurocognitive dysfunction: preventing “D”ecline? Molecular Aspects of Medicine, 29(6), 415-22.

Cicerale, S., Conlan, X. A., Sinclair, A. J., & Keast, R. S. J. (2009). Chemistry and health of olive oil phenolics. Critical Reviews in Food Science and Nutrition, 49(3), 218-36.

Cleland, L., James, M., & Proudman, S. (2006). Fish oil: what the prescriber needs to know. Arthritis Research & Therapy, 8(1), 202.

D’Anci, K. E., Constant, F., & Rosenberg, I. H. (2006). Hydration and cognitive function in children. Nutrition Reviews, 64(10 Pt 1), 457-64.

Dauchet, L., Péneau, S., Bertrais, S., Vergnaud, A. C., Estaquio, C., Kesse-Guyot, E., et al. (2008). Relationships between different types of fruit and vegetable consumption and serum concentrations of antioxidant vitamins. The British Journal of Nutrition, 100(3), 633-41.

de Lorgeril, M., & Salen, P. (2004). Alpha-linolenic acid and coronary heart disease. Nutrition, Metabolism, and Cardiovascular Diseases: NMCD, 14(3), 162-9.

Doughman, S. D., Krupanidhi, S., & Sanjeevi, C. B. (2007). Omega-3 fatty acids for nutrition and medicine: considering microalgae oil as a vegetarian source of EPA and DHA. Current Diabetes Reviews, 3(3), 198-203.

Dulebohn, R. V., Yi, W., Srivastava, A., Akoh, C. C., Krewer, G., & Fischer, J. G. (2008). Effects of blueberry (Vaccinium ashei) on DNA damage, lipid peroxidation, and phase II enzyme activities in rats. Journal of Agricultural and Food Chemistry, 56(24), 11700-6.

Eskelinen, M. H., Ngandu, T., Tuomilehto, J., Soininen, H., & Kivipelto, M. (2009). Midlife Coffee and Tea Drinking and the Risk of Late-Life Dementia: A Population-Based CAIDE Study. Journal of Alzheimer’s Disease: JAD, 16(1), 85-91.

Feldman, E. B. (2002). The scientific evidence for a beneficial health relationship between walnuts and coronary heart disease. The Journal of Nutrition, 132(5), 1062S-1101S.

Fortes, C., Mastroeni, S., Melchi, F., Pilla, M. A., Antonelli, G., Camaioni, D., et al. (2008). A protective effect of the Mediterranean diet for cutaneous melanoma. International Journal of Epidemiology, 37(5), 1018-29.

Garcion, E., Wion-Barbot, N., Montero-Menei, C. N., Berger, F., & Wion, D. (2002). New clues about vitamin D functions in the nervous system. Trends in Endocrinology and Metabolism, 13(3), 100-105.

Gordillo, G., Fang, H., Khanna, S., Harper, J., Phillips, G., & Sen, C. K. (2009). Oral administration of blueberry inhibits angiogenic tumor growth and enhances survival of mice with endothelial cell neoplasm. Antioxidants & Redox Signaling, 11(1), 47-58.

Gunning, A. P., Bongaerts, R. J. M., & Morris, V. J. (2008). Recognition of galactan components of pectin by galectin-3. The FASEB Journal: Official Publication of the Federation of American Societies for Experimental Biology.

Heaney, R. P., & Weaver, C. M. (1990). Calcium absorption from kale. The American Journal of Clinical Nutrition, 51(4), 656-7.

Horrocks, L. A., & Yeo, Y. K. (1999). Health benefits of docosahexaenoic acid (DHA). Pharmacological Research: The Official Journal of the Italian Pharmacological Society, 40(3), 211-25.

Hu, F. B., & Stampfer, M. J. (1999). Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence. Current Atherosclerosis Reports, 1(3), 204-9. Allen, L. H. (2008). Causes of vitamin B12 and folate deficiency. Food and Nutrition Bulletin, 29(2 Suppl), S20-34; discussion S35-7.

Joseph, J. A., Shukitt-Hale, B., & Lau, F. C. (2007). Fruit polyphenols and their effects on neuronal signaling and behavior in senescence. Annals of the New York Academy of Sciences, 1100, 470-85.

Kleiner, S. M. (1999). Water: an essential but overlooked nutrient. Journal of the American Dietetic Association, 99(2), 200-6.

Laitinen, M. H., Ngandu, T., Rovio, S., Helkala, E., Uusitalo, U., Viitanen, M., et al. (2006). Fat intake at midlife and risk of dementia and Alzheimer’s disease: a population-based study. Dementia and Geriatric Cognitive Disorders, 22(1), 99-107.

Lau, F. C., Shukitt-Hale, B., & Joseph, J. A. (2005). The beneficial effects of fruit polyphenols on brain aging. Neurobiology of Aging, 26 Suppl 1, 128-32.

Lau, F. C., Shukitt-Hale, B., & Joseph, J. A. (2007). Nutritional intervention in brain aging: reducing the effects of inflammation and oxidative stress. Sub-Cellular Biochemistry, 42, 299-318.

Lieberman, H. R. (2007). Hydration and cognition: a critical review and recommendations for future research. Journal of the American College of Nutrition, 26(5 Suppl), 555S-561S.

Mein, J. R., Lian, F., & Wang, X. (2008). Biological activity of lycopene metabolites: implications for cancer prevention. Nutrition Reviews, 66(12), 667-83.

Menendez, J. A., Vazquez-Martin, A., Oliveras-Ferraros, C., Garcia-Villalba, R., Carrasco-Pancorbo, A., Fernandez-Gutierrez, A., et al. (2009). Extra-virgin olive oil polyphenols inhibit HER2 (erbB-2)-induced malignant transformation in human breast epithelial cells: Relationship between the chemical structures of extra-virgin olive oil secoiridoids and lignans and their inhibitory activities on the tyrosine kinase activity of HER2. International Journal of Oncology, 34(1), 43-51.

Nachshon-Kedmi, M., Yannai, S., & Fares, F. A. (2004). Induction of apoptosis in human prostate cancer cell line, PC3, by 3,3’-diindolylmethane through the mitochondrial pathway. British Journal of Cancer, 91(7), 1358-63.

Park, J., Jang, Y., Kim, J., Lee, H., Park, W., Lim, M., et al. (2009). Green tea polyphenol (-)-epigallocatechin gallate reduces neuronal cell damage and up-regulation of MMP-9 activity in hippocampal CA1 and CA2 areas following transient global cerebral ischemia. Journal of Neuroscience Research, 87(2), 567-75.

Pavia, M., Pileggi, C., Nobile, C. G. A., & Angelillo, I. F. (2006). Association between fruit and vegetable consumption and oral cancer: a meta-analysis of observational studies. The American Journal of Clinical Nutrition, 83(5), 1126-34.

Pellegrini, N., Serafini, M., Colombi, B., Del Rio, D., Salvatore, S., Bianchi, M., et al. (2003). Total antioxidant capacity of plant foods, beverages and oils consumed in Italy assessed by three different in vitro assays. The Journal of Nutrition, 133(9), 2812-9.

Ramljak, D., Romanczyk, L. J., Metheny-Barlow, L. J., Thompson, N., Knezevic, V., Galperin, M., et al. (2005). Pentameric procyanidin from Theobroma cacao selectively inhibits growth of human breast cancer cells. Mol Cancer Ther, 4(4), 537-546.