Boost your brain power
Add omega-3s, antioxidants and folic acid to your diet
Whether in school, working or parenting full time, we could all use a little brain boost. Many factors can influence brain function — including sleep, physical activity and stress — but scientific evidence shows certain nutrients in our diets can have a major impact on brain health.
The first of these nutrients, omega-3 essential fatty acids, is also known as EPA and DHA. These are good fats that cannot be made by our bodies, so they must be ingested from the food we eat. Once absorbed by the body, omega-3s enrich the brain with essential fatty acids, which insulate our neural cells. Healthy neural cells mean quicker communication among our brain cells and smarter thinking. Not only are omega-3s vital in neural health and cognitive function, but they also are used to treat and prevent cardiovascular disease. So where can you find these magical omega-3s? Well, they are found in high amounts in fish, such as salmon, mackeral, sardines, albacore tuna and trout. If fish isn’t your thing, walnuts are also a good source of omega-3s.
The question is, how much are we supposed to eat? Fish all day, every day? Not necessarily.
You can see benefits from omega-3s in the diet by following the guidelines set by the American Heart Association and the USDA. The AHA recommends eating fish at least twice weekly (4 ounces per serving). However, if you don’t like fish or would rather take a supplement, the U.S. Food and Drug Administration recommends no more than 3 grams daily of EPA and DHA.
Antioxidants are also brain-boosting nutrients. These are found in most fruits and vegetables, but blueberries, dark grapes, red berries and dark green leafy vegetables have especially high amounts. Antioxidants clean up free radicals in the brain, which can help prevent damage to brain cells and other cells in the nervous system. Healthier cells lead to enhanced memory and better aptitude for learning.
So, what does this mean for you? It means you need to take your mom’s advice and eat your fruits and vegetables every day.
Lastly, some research suggests that supplementation with folic acid and Ginkgo biloba can also improve brain function. One study in Florida showed that supplementation with 500 mg of Ginkgo biloba and 5 mg of folic acid helped to improve reaction time, capacity to process information, attention, concentration and recall of information. These vitamins have also been found to decrease the risk of dementia and Alzheimer’s disease.
Make a new habit of eating fruits or vegetables at least twice daily and including fish at least twice a week.
It certainly won’t hurt to get those extra antioxidants and essential omega-3s. If you have a final exam, a big meeting or an extra-stressful week coming up, consider trying vitamin supplements to help you stay focused.
Hey, we all need a little help sometimes. Why not give yourself a jump-start with the right nutrients to get your brain performing at a higher level?
Maddy Falivene, MS, RD, LD, is the Houston Chronicle’s dietitian and nutrition contributor.