Feed your brain

How does the food we eat influence our brain function? The answer is a heck of a lot! Part of the key here is stress as whenever we are stressed (from someone swerving out in front of us in traffic to having a major deadline to meet) our bodies release certain hormones and cytokines that cause inflammation. This chemical release prompts our immune system to kick in and fight against the stress response (seen as an infection)- causing more inflammation. Now the right amount of this inflammation is protective and helps our bodies repair cells but unfortunately our modern day lifestyles have proven to cause chronic stress and therefore chronic levels of inflammation. This has been linked to autoimmune diseases like multiple sclerosis, high blood pressure and more. Where does food fit into this you may ask, well it all starts with your gut. This is actually where our bodies immune and inflammation responses are controlled by gut hormones which send the communication between gut and brain. Getting our guts full of foods rich in antioxidants, vitamins, minerals and good fats provides the right energy needed and protect our brains. Recent studies have found that certain diet’s can reduce the risk of developing Alzheimer’s by up to 53% so it’s worth looking into. Some foods are particularly helpful so here is the round up:

1. Wholegrains, Nuts, Pumpkin Seeds and Lentils

Now as much as we know about reducing our Carbohydrate intakes we are not as educated on how much carbohydrates do for our brain function. They are integral in providing our brains the energy they need, allowing us to concentrate and for optimal brain functioning. It’s all about the type and portioning i.e.: choosing wholegrain (brown and wholewheat breads, oats, pasta’s etc.) with a low-GI index, keeping portions small and consuming these early in your day. These will keep the right levels of energy in your blood stream throughout the day, keeping you mentally alert.

Studies suggest that a good vitamin E intake prevents cognitive decline and Nuts are a great source of vitamin E, along with asparagus, olives, seeds and eggs. Zinc is also a valuable brain mineral and is found in large concentrations in pumpkin seeds particularly, along with magnesium (good for stress), B vitamins and tryptophan which increases mood. Lentils are packed with folate - a B Vitamin which boosts brain power and decreases levels of amino acids that impair brain functioning.

2. Fish

Not necessarily a new revelation as far as the Omega-3 fats, EPA and DHA are concerned as we know must obtain them through our diets. Great sources are salmon, trout, mackerel, herring, sardines, pilchards and kippers and for the vegetarians and vegans: linseeds/flaxseeds and chai are great alternatives. Flax is the best source of alpha-linolenic acid (ALA)—a healthy fat that improves the workings of the cerebral cortex, the area of the brain that processes sensory information like touch and taste. Chai has been a superfood sensation of late as it is packed with EPA and omega-3 fatty acids that increase communication among brain cells and regulates the neurotransmitters responsible for mental focus (so keep some in the brief case or pop some in the smoothy before an important day at work).

3. Blueberries

Recent evidence points to blueberries delaying short term memory loss because of protective compounds called anthocyanins. All dark red and purple fruits and veg contain these compounds. Vitamin C is also thought to increase mental agility and one of the lesser known sources are blackcurrants, red peppers and broccoli.

4. Sage

This simple herb has a reputation for improving memory and concentration as it prevents the breakdown of acetylcholine - a neurotransmitter involved in learning and memory.

5. Bone Broth

Bone broths are definitely making a come back and particularly when it comes to brain health. This economical little treat helps heal your gut and therefore your brain along with boosting your immune system, helping with allergies and improving your joint health. This is down to the high levels of collagen found in the bones which helps to reduce intestinal inflammation. Healing amino acids like proline and glycine are also present which keep your immune system functioning and improves memory. See a recipe to try below.

6. Dark leafy Greens and Veg

Vitamin K enhances cognitive function and therefore improves brainpower. Great sources of Vitamin K are dark green leafy vegetables like broccoli, kale, spinach, collard greens etc. Avocados are also a great source of vitamin K and folate which prevents blood clotting and can help with cognitive function. Tomatoes contain lycopene - a powerful antioxidant which protects against free radical damage to cells (which occurs in the development of dementia and alzheimer’s particularly). Eating beetroots can also increase blood flow to the brain.

7. Egg Yokes

The poor egg yoke has taken many hits over the years but has started to make it’s come back. Yokes are a leading source of chine, a precursor to acetylcholine - a neurotransmitter involved in memory. An egg for breakfast has been shown to improve overall cognitive function and increase happiness. Yes eating eggs can make you happier!

8. Dark Chocolate

Oh yes! Chocolate! Chocolate is chockfull of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart. The darker the chocolate the more health benefits, try stick to a minimum of 70% cocoa.

Bone Broth Recipe:

Ingredients

1.5 -2kg beef marrow and knuckle bones

1kg meaty bones such as short ribs

½ cup raw apple cider vinegar

4.5l filtered water

3 celery stalks, halved

3 carrots, halved

3 onions, quartered

Handful of fresh parsley

Sea salt

Method

- Place bones in a pot or a slow cooker, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.

- Add more water if needed to cover the bones.

- Add the vegetables, bring to a boil, skim the scum from the top and discard.

- Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day).

- During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavour and minerals.

- Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.

- Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

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