Neera completed a degree in Nutrition and Dietetics from the University of Alberta. She has gone on to do a combined Masters in Public Health Nutrition and her Dietetic Internship upon which she will be registered with the Dietitians of Canada. She has worked as a Community Nutritionist for the South Asian population and has been featured in Flare Magazine and Family Health Magazine. Questions about food and nutrition? Calories in Indian foods? Low-fat desi-recipes or fad diets? Email her! neera@mybindi.com

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Its time for Brain Food!

How can foods affect your brain function?

Some foods contain nutrients that are used to manufacture certain brain chemicals that may enhance mental tasks like memory, concentration, and reaction time. These nutrients may even prevent brain aging. For example, protein foods enhance the brain's production of dopamine, a natural brain chemical that helps one to feel alert. Carbohydrates, on the other hand, result in the production of serotonin, a natural brain chemical that can cause drowsiness.

Certain types of foods are used exclusively by the brain for energy. Glucose in the bloodstream is the brain's only source of energy. So it's important that you eat at regular intervals to prevent your blood sugar levels from dropping too low.

Certain nutrients are needed for proper growth and development of brain cells. A special type of omega-3 fat called DHA is needed for brain development for a fetus and during infancy. Brain cells are constantly refreshing themselves with these fatty acids and need a constant supply from the diet.

What are some foods that can improve brain function?

Iron-rich Foods
Studies show that iron deficiency anemia is a risk factor for poor school performance in children. Iron is needed to carry oxygen to the brain cells and it's used to make brain neurotransmitters, especially the ones that regulate the ability to pay attention, which is crucial to learning. Iron deficiency causes poor attention span and affects learning ability. Last year, UK researchers studied 595 teenaged girls and found a significant correlation between low iron levels and poor cognitive function. According to the study, a very small drop in iron levels caused a fall in IQ score.

The best sources of iron include lean beef, whole grain breakfast cereals, whole grain breads, raisins, dried apricots, legumes, bean dips, and bran muffins. By having source of vitamin C (like orange juice) with whole grains you will enhance the amount of iron your body absorbs by fourfold. Women aged 19-50, need more iron than men, and it may be difficult to obtain this from diet alone. I recommend a multivitamin and mineral supplement each day to help meet iron needs.

Fish and Fish oils
The type of fat we eat is very important for a healthy functioning brain. 60% of the brain's solid matter is composed of essential fatty acids. Omega-3 fats found in cold water fish make up a large portion of the communicating membranes of the brain. Brain cells must constantly refresh themselves with a new supply of fatty acids. DHA is a particular omega-3 fatty acid found in fish that appears to boost brain development.

While most Canadians likely eat too much fat, we may not be getting nearly enough omega-3's for optimal brain health. Aim to eat oily fish three times a week. If you don't like fish, consider a mixed fish oil supplement that provides about 500 milligrams of DHA and EPA combined. You can also consume flaxseed oil, canola oil, walnuts and omega-3 eggs to get another type of omega-3 fat (called alpha linolenic acid). The body converts some of this fat to DHA.

Blueberries
Just last month American researchers reported an animal and human study that found that eating one-cup of blueberries a day reduced aging-related damage in the brain. Blueberries also appeared to prevent mental decline in mice genetically engineered to develop Alzheimer's disease.

Blueberries are an excellent source of antioxidants. Products of normal metabolism known as free radicals can injure brain cells. Antioxidants found in fruits and vegetables neutralize free radicals before they can harm cells.

The researchers believe that blueberries protect the brain through their antioxidant and anti-inflammatory action. Blueberries also seem to influence the way brain cells communicate with each other.

Breakfast & Carbohydrate Foods
Breakfast is very important for enhancing learning and mental performance. Many studies have shown that children who skip breakfast do not perform as well in areas of mathematics, problem solving, information selection and recall and language skills compared to kids who do eat breakfast. Breakfast foods supply carbohydrate (glucose), which the brain cells use for energy. After a night of fasting blood sugar levels are low and need to be replenished.

Does Ginkgo Biloba Improve Memory?

Scientists have been aware since the 1990s of this herb's potential to slow the progression of dementia. There's also some evidence that ginkgo might also be useful for ordinary age-related memory loss. In a U.K. study, ginkgo improved short-term memory and mental function in healthy adults, aged 30 to 59. Another study tested ginkgo in 50 healthy young adults and found significant improvements in memory. Despite these positive findings, a study published in the July issue of the Journal of the American Medical Association found that ginkgo did not improve memory in adults over the age of 60.

Ginkgo has been found to increase circulation and oxygen delivery to the brain. But it also appears to have strong antioxidant powers, protecting brain cells from harmful molecules called free radicals.

If you take ginkgo, choose a product that is standardized to 24% ginkgo flavone glycosides and 6% terpene lactones. The extract used in the scientific research is sold as Ginkoba in North America. The typical dose for healthy adults is a 40-milligram tablet, taken three times daily.

On rare occasions ginkgo may cause stomach upset, headache or an allergic skin reaction in susceptible individuals. It has a slight blood thinning effect so people on blood-thinning medications should talk to their doctor or pharmacist before using ginkgo.


In the spirit of health and wellness,
Neera Chaudhary
Nutritionist