Brain Food for Thought

A French epicurean once said, "Tell me what you eat, and I will tell you what you are." But can eating certain foods make you smarter, happier, or more able to constructively respond to stress? Could junk food lead to a junk attitude? Connections are being made all the time between the foods we eat and the way we feel, think, and act.

Did you know, for instance, that depression and aggression have been linked to diets that are high in harmful fats and low in beneficial fruits and veggies? Or that eating fish and seafood may reduce the risks of developing dementia and Alzheimer's disease? Or that tea may bring on a calm yet alert state of mind?

Memory, alertness, and mood can all be impacted by your nutritional choices. And while intelligence and mental functions are complex and involve many bodily systems and processes, there are a few key nutrients that could help to boost your cerebral stamina.

Foods to boost your brain power:

• Antioxidants: Foods and supplements containing antioxidants (e.g., phytochemicals, catechins) could boost your brain health and longevity. Antioxidants can be found in darkly coloured vegetables and fruits contain phytochemicals (blueberries, in particular), and green tea is packed with catechins.
• Omega-3 fatty acids: Omega-3 fatty acids found in many kinds of seafood, including salmon, halibut, scallops, have been linked to reduced brain inflammation and nerve cell regeneration.
• B vitamins: B is for brain, that's for sure. The B family of vitamins is a rich source of food for the nervous system. The messages our brain sends back and forth between our nerves depend on B-complex vitamins, especially folic acid, vitamin B6, and choline. Finding foods full of B-complex vitamins isn't too hard. Folic acid can be found in dark greens, including spinach, asparagus, romaine lettuce, and turnip or mustard greens. Loads of beans contain folic acid, too. Try black, garbanzo, or pinto for a folic acid feast. Crack an egg for choline: egg yolks contain this B-vitamin in abundance. Other sources include soybeans, peanut butter, potatoes, or whole wheat bread.
• Iron: Iron helps our blood supply oxygen to our body. Deficiencies in iron have been associated with ADHD, learning disabilities, and lowered IQ. It stands to reason, then, that our reasoning skills could benefit from foods that contain iron. Find iron in foods like spinach, blackstrap molasses, lentils, tofu, broccoli, and Brussels sprouts.
• Vitamin E: Some stave off mental decline with a daily crossword or Sudoku puzzle. Foods with vitamin E could keep you sharp, too! Vitamin E, especially taken along with vitamin C, has been linked to reduced cognitive decline with aging. Take note of vitamin E-rich foods: mustard and turnip greens, spinach, and broccoli. And if green is not your colour, you can pop sunflower seeds, almonds, or olives for a dose of vitamin E.

Amy Toffelmire