Tadzio France
Reporter
Brain nutrition is not just limited to intellectual activities. Just like any other organ, the brain also needs specific nutrients to function at its maximum potential. The right foods nourish the brain. The longevity hypothesis that healthy eating provides also extends beneficially to neurological health, the ability to boost memory, improve cognitive performance, and prevent dementia in the future.
The relationship between nutrition and brain health is more intimate than it seems. “Brain health and cognition require macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals) to function properly. If there is a nutritional deficiency, certain neurological and cognitive processes tend to be compromised,” says Evelyn Camara, a registered dietitian specializing in neuronutrition.
According to neuronutrition, some types of diet help prevent diseases of the nervous system, while other eating patterns increase the risk of their occurrence. “In parallel, when a neurological disease has already appeared, there is a specific nutritional treatment for each disease. “Nutritional therapy is part of the treatment,” explains Evelyn, noting that this field still has few specialists in Natal, but it is promising.
According to research conducted by Tufts University in the United States, maintaining a healthy diet from childhood can contribute to good mental health until the age of 70, in addition to preventing dementia. Evelyn highlights that some specific nutrients have antioxidant and anti-inflammatory functions that improve brain function. On the other hand, excess sugar and simple carbohydrates, as well as saturated fats, will increase brain inflammation, which impairs neurological processes and cognition.
According to the nutritionist, many studies show a close relationship between diet and mental health and the mechanisms associated with it. “Similar to neurological health, excess sugar and saturated fats (fatty meats, whole milk, bacon) can worsen mental health, and the Mediterranean diet can improve mood and cognition. Natural foods should be prioritized,” he says.
A balanced diet can also help prevent the dreaded neurodegenerative diseases. “Alzheimer’s and Parkinson’s have some common ground, such as brain inflammation. Industrial products, excess sugar and fat increase the risk of these diseases. Diabetes is also an important risk factor,” he explains.
These conditions must be subject to nutritional monitoring and effective treatment, in order to reduce the risk of their occurrence. “On the other hand, Alzheimer’s and Parkinson’s, when they already appear, greatly increase the risk of malnutrition, which is another point of interest for nutritionists,” he recalls.
There is no specific age to start eating well when it comes to brain health. “In general, all age groups (from childhood onwards) can adhere to this dietary pattern, always taking into account the specific nutritional needs of each age group and whether the individual has a disease that requires specific nutritional treatment,” explains Evelyn. All age groups need a diet rich in omega-3 and unsaturated fats.
brain list
Foods that promote good memory are those rich in healthy fats. This is due to the fact that the brain is made up of 60% fat. Foods rich in healthy fats have anti-inflammatory and antioxidant properties, in addition to improving the transmission of nerve impulses and thus communication and speed of thinking.
“Science also shows a strong link between gut health, gut microbiota (gut bacteria) and mental health,” says Evelyn Camara. One of your first health care measures should include your gut. Fiber has a direct impact on the production of neurotransmitters in the gut. It’s important to remember that around 90% of serotonin and 60% of dopamine are produced in this location. Therefore, maintaining a healthy gut is essential for good brain health.
Evelyn recommends foods like extra virgin olive oil, cashews, Brazil nuts and other oil seeds, various fruits (especially orange, purple and red), raw vegetables (especially dark green leafy vegetables), turmeric (a spice), fish in general (especially salmon), as well as eggs and beans.
Nutritionist Fatima Nunes emphasizes that a “brain” diet should be rich in anti-inflammatory foods so as not to promote inflammation in nerve cells. The main nutrients for brain function are omega-3, magnesium and resveratrol, found in fish (salmon, sardines, herring and tuna), chestnuts and cabbage.
“A diet rich in fish and olive oil is important and should be eaten at least three times a week, along with flax, chia and sesame seeds because they contain ‘good’ unsaturated fats that help nerve cells function,” says Fatima. To improve concentration and reduce stress, the nutritionist recommends cutting back on foods like rice, bread and pasta.
The list of foods that are beneficial for cognition includes oily fish, red fruits, broccoli, cocoa, coffee, turmeric, spinach, and foods rich in vitamin C. Foods that hinder cognition include processed fruit juices, yellow cheeses, microwave popcorn, margarine, frozen foods, frozen pizza, refrigerated pasta, and coffee with cream.
