Food for thought
What are the best foods to support a healthy mind? Start with whole, unprocessed fresh foods
I am often asked if there are foods that can help support mental health, memory, or even minimize signs of aging. Our brain cells are our largest cells and they have high energy and nutrient needs, which makes them susceptible to damage if we don’t provide the right kind of fuel: high-quality foods with vitamins, minerals, and antioxidants. These compounds provide energy for the brain and protect it from damage.
While food isn’t a magic cure for forgetfulness as we age — and no matter how hard we try, a life full of laughter will probably lead to a few wrinkles under our brows and around our smiles — there are many foods and nutrients that can help support a healthy mind.
How does food affect our brain and mental state? Sometimes food affects our mood, behaviour and brain function very quickly — for example, think about the “hangry” effect. A “hangry” state is fairly easy to identify: it’s the irritability, lack of ability to focus or concentrate on a task (our minds are naturally wandering toward food) and overall heightened anxiety that many of us experience when we’re in need of fuel.
What we eat can also have a longer-term effects on the development, structure and function of our brain. Our digestive tract interacts and communicates with our brain on several levels. The gut is actually known as a “second brain” in the word of science, because there are so many links between intestinal bacteria and our brains.
Good bacteria in our gut work with amino acids (the building blocks of protein) to activate the brain pathways that produce important hormones like serotonin and norepinephrine, and in turn, what we eat affects both the bacteria in our gut and the amino acids that are present there.
So how do we choose foods to support a healthy mind longterm?
Start by choosing a dietary pattern that emphasizes whole, unprocessed fresh foods such as vegetables, fruits, grains, fish, nuts, seeds and legumes. By choosing whole foods, we are automatically setting ourselves up to get more nutrients and less sodium, sugar and artificial ingredients.
Here are my top five Healthy Mind Foods: 1. Fermented foods
Fermented foods, like sauerkraut, kefir and yogurt help provide natural probiotics, which are the good bacteria in our digestive system that support brain and gut health. Probiotics also work to reduce inflammatory stress throughout the body, and support energy levels.
2. Fatty fish
Fatty fish, like salmon, provide both protein, which is integral to cell structure and function, and Omega 3 fats. Omega 3 fats are vital to brain structure throughout the life cycle, from brain development as an infant, to maintaining concentration and memory as we age.
The average adult needs about 0.3-0.45 grams of EPA and DHA per day (this is the Omega 3 in fatty fish), which is equivalent to about 2 servings of Omega 3-rich fish per week. Other fish sources include mackerel, anchovies, Arctic char and trout.
If you don’t eat fish, focus on plant-based sources of Omega 3 such as flax seeds, walnuts, chia seeds and soybeans. Plant-based Omega 3 comes in the form of ALA. Aim for at least 1.6 g ALA per day, which is about 2 tsp ground flax or 1 tbsp chia seeds.
3. Beans, legumes, and green vegetables
Beans, legumes and greens provide many vitamins and minerals, but specific to brain health, they give us folate, a B-vitamin that supports concentration and memory. Folate also helps support the serotonin pathway and has been linked to reduced irritability and headaches.
Almost all beans and legumes are packed with folate, from lentils to chickpeas and kidney beans. Folate-rich greens include spinach, broccoli, asparagus, Brussels sprouts and avocado. We need about 400 mcg of folate per day, which is equivalent to ¾ cup cooked beans plus 1 cup cooked spinach, or 4 to 8 asparagus spears.
4. Whole grains
Whole grains provide a lot of value when it comes to brain health. They are a prebiotic food, which means they feed the probiotics in our gastrointestinal tract and support good bacteria in the digestive system.
Whole grains are also high in fibre and folate, which is beneficial for brain health as well as heart health. Some whole grains are even a good source of Omega 3, such as bread with flax or chia seeds.
Last but not least, by choosing whole grains over refined carbohydrate choices, we can mitigate excess inflammatory stress throughout the body, including the brain.
5. Red and purple fruits
Dark red and purple fruits, like blueberries, are an excellent source of antioxidants, vitamins and fibre, which makes them a superstar when it comes to brain health. These fruits contain a polyphenolic compound called anthocyanins, which gives them their vibrant colours.
Anthocyanins are known for both antioxidant and anti-inflammatory properties, and have been linked to improved cognitive functioning, motor skill function and memory. Fruits with anthocyanin include blueberries, black currants, elderberries, strawberries, grapes, cherries and black plums.
Making diet changes is always challenging, so if there are a lot of foods above that you don’t include in your diet now, but you want to eat for a healthy mind, try incorporating one new food to support brain health each week.
If you’re already eating several of these foods, challenge yourself to combine them in meals in a new way or seek out something unique, such as a new kind of fish or non-traditional leafy green vegetable. After all, variety is the spice of life!
Nicole Pin is a registered dietitian in Burlington whose practice embraces the principles of mindful and intuitive eating to achieve sustainable lifestyle change with clients. For more information visit enjoyyourfoodrd.com.
Have questions? Nicole has answers! Submit your questions about food, nutrition or cooking to enjoyyourfood.rd@gmail.com. Special to The Hamilton Spectator