Promoting Brain Power
Promoting Brain Power
Contributed by Sue Moores, M.S., R.D., Kowalski's Nutritionist.
Your brain uses food for both energy and nourishment, making healthful food a powerful brain's best pal. It can affect the growth of new brain cells and the ability to focus, remember and retain information.
Sustainable Energy
Approximately 20 percent of the body's energy needs (at rest) go toward feeding the brain. Percentage-wise, that's more than any other organ in your body. Glucose is the preferred source of energy, and the preferred source of glucose comes from less-processed types of carbohydrates, such as whole grains, fruits, vegetables and beans. Compared to highly processed and/or sugary foods, they provide an even, more sustained level of fuel.
Quality Nourishment
Wholesome, naturally nutrient-rich foods are clear winners because nearly all nutrients can help feed the brain. Research shows that high-fat foods – specifically those with saturated and trans fats – and sugary foods negatively affect learning and cognition. In addition to carbohydrates, these high-impact nutrients are worth adding to your plate:
| Nutrient | Role | Foods |
|---|---|---|
| Carotenoids | Protect cells from damage; improves the speed of temporal processing (hearing and response to stimuli). | Dark green leafy vegetables; orange and yellow fruits and vegetables |
| Fiber | Keeps the gut (microbiome) healthy. There's direct connectivity (pathways) between the intestines, brain and neurotransmitters (how brain cells communicate). | Beans, whole grains, fruits and vegetables (especially those with skins/peels), nuts and seeds |
| Iodine | Needed to produce thyroid hormones, which are essential for brain development and function. | Seafood, seaweed, yogurt, milk, iodized salt and eggs |
| Omega-3 Fats (especially DHA) | Supports what's called the "plasticity" of the brain (how brain cells reorganize, grow and communicate with each other). | Bass, salmon, trout, sashimi, tuna, halibut, anchovies and herring |
| Zinc | Regulates communication between brain cells; may influence memory, attention and abstract reasoning. | Meat, shellfish, nuts, seeds, beans, dark green leafy vegetables and mushrooms |
Power Up with a Balanced Breakfast
A quality breakfast sets the table for better cognitive "performance" while also influencing several other aspects of life. Research shows that both adults and children who eat a nutritious breakfast have overall healthier diets, healthier lifestyle habits, better mental status and more positive attitudes compared to breakfast skippers. Part of the reason for this may be that after a night of fasting, the glucose from less-processed carbohydrates helps temper the production of cortisol, a stress hormone that affects nearly every function of the body. Glucose is also used to create serotonin, a hormone that regulates mood and cognitive function. A breakfast containing wholesome foods, including minimally processed carbohydrates, provides a steady dose of nutrient-rich brain power.
A recent study of teens assessed "health-related quality of life" factors (mood, emotion, parent relations and home life) as well as the perceived sense of stress and depression of the participants. Scientists compared those factors with the breakfast habits the teens reported. They found that those who ate a high-quality breakfast scored better on quality of life indicators and reported a lower sense of stress and depression than those who skipped breakfast or ate a poor-quality meal. Worth noting is that the teens who ate poor-quality breakfasts scored worse on all quality of life measures than those who skipped the morning meal.
Ingredients for a Power Breakfast
| Ingredient | Options |
|---|---|
| Whole grains | Cereals, breads, pancakes or waffles in which the first ingredient on the package is a "whole grain" (choose those with <5 grams of added sugar per serving). Breakfast bowls with brown rice, wild rice, quinoa, sorghum, farro, wheat berries, millet, etc. |
| Lean Protein | Eggs, cottage cheese, low-fat yogurt (<10 grams of added sugar per serving), beans, meat, poultry, fish, tofu, tempeh, nuts and seeds. |
| Fruits and Vegetables | Any and every fresh or frozen whole fruit or vegetable (whole produce is better than juice). |
| Dairy (or foods rich in calcium, magnesium and vitamin D) | Milk, yogurt, and certain fortified ready-to-eat cereals, non-dairy milks or yogurts (check the Nutrition Facts panel). |
Activity Boosts Brain Power, Too
Add one more ingredient to your power-up plan: physical activity. It enhances learning, memory and brain health by:
- Improving blood flow to all brain cells, which helps deliver oxygen, nutrition and glucose (energy)
- Promoting the growth of new brain cells and new connections between neurons
- Supporting fluid, dynamic communication and connectivity between cells
- Boosting mood
- Reducing inflammation
- Lowering stress hormones
There appears to be a collaborative relationship between food and fitness. Exercise has been shown to amplify the brain benefits of omega-3 fats and phytonutrients (flavonoids) in plant-based foods, including fruits, vegetables, tea and herbs. The benefits are additive, with each enhancing the others’ positive effects.
References
Food and cognition:
- Jirout J, Locasale-Crouch J, Turnbull K, et al. "How Lifestyle Factors Affect Cognitive and Executive Function and the Ability to Learn in Children." Nutrients. 2019;11(8):1953. doi:10.3390/nu11081953.
- Gómez-Pinilla F. "Brain foods: the effects of nutrients on brain function." Nat Rev Neurosci. 2008;9(7):568-578. doi:10.1038/nrn2421.
- Bernal J. "Thyroid Hormones in Brain Development and Function." Endotext.org. Last updated September 2, 2015. https://www.ncbi.nlm.nih.gov/books/NBK285549/
- National Institutes of Health. "Iodine Fact Sheet for Health Professionals." NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional. Last updated May 1, 2020.
Breakfast skipping:
- Keski-Rahkonen A, Kaprio J, Rissanen A, et al. "Breakfast skipping and health-compromising behaviors in adolescents and adults." European Journal of Clinical Nutrition. 2003;57:842. doi: 10.1038/sj.ejcn.1601618.
- Ferrer-Cascales R, Sánchez-SanSegundo M, Nicolás Ruiz-Robledillo, et al. "Eat or Skip Breakfast? The Important Role of Breakfast Quality for Health-Related Quality of Life, Stress and Depression in Spanish Adolescents." International Journal of Environmental Research and Public Health. 2018 Aug; 15(8): 1781. doi: 10.3390/ijerph15081781.
Activity and brain health:
- Charvat M. "Why Exercise Is Good for Your Brain." Psychology Today. https://www.psychologytoday.com/us/blog/the-fifth-vital-sign/201901/why-exercise-is-good-your-brain. Published January 7, 2019.
- Mandolesi L, Polverino A, Montuori S, et al. "Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits." Frontiers in Psychology. 2018; 9: 509. doi: 10.3389/fpsyg.2018.00509.
