How to keep your grey cells young & ticking
Dr Aashima Chopra
The brain represents only two per cent of our body weight but uses 20 per cent of the body’s energy. It is an active organ which demands a high percentage of the overall daily energy requirements.
The human brain consists of a number of hundred billion neurons, each with connection to tens of thousands of other neurons. The mechanisms of the brain are immensely complex and providing it with sustained, healthy sources of energy is the only way to ensure its smooth functioning.
While most people follow diets based on weight-loss goals or for building muscles, you can also choose a diet to keep your brain healthy. Certain nutrients and foods can help slow down the ageing process of the brain and help to keep it sharp for a long time, especially in later years of life when risk of Alzheimer’s increase with advancing age.
Since the development of the brain starts in the womb of the mother, hence it is important for pregnant women to make dietary choices that can benefit the baby’s brain and body. In general, too, it necessary to eat healthy food since childhood.
A diet that keeps your heart in good health is also good for your brain. A heart-healthy diet is low in saturated fats, and hence, it reduces the risk of blood pressure, diabetes and obesity — all of which contribute to memory loss.
An important nutrient that is highly beneficial for brain health is omega 3 fatty acids. Eating fish, which is rich in omega 3 fatty acids, increases blood flow to the vessels, resulting in increased performance of the brain. Other sources of omega 3 fatty acids include walnuts, flax seed and some vegetable oils.
Flavonoids, commonly found in tea, red wine, apples, citrus fruits and soy products, are another important nutrient that help boost brain health. These help in activation of the signalling pathways in the hippocampus, a part of brain that is associated with learning and memory.
Lipids are important for brain health. These make up 10 per cent of the weight of the brain and are important for proper functioning of the membranes. Lipids refer to bio-chemicals such as fats, oils, sterols, phospholipids and lipoproteins. Brain development is a sequential anatomical process characterised by specific well-defined stages of growth and development. Children and adults, both, need lipids i.e dietary fat in their daily diets, as fat supplies essential fatty acids and aids in absorption of fat-soluble vitamins A,D,E and K. Lipids as fat are the substrate for production of hormones and mediators for the development of brain and act on the hormones to stimulate the messages and act in body.
Apart from lipids, it is also important to make fruits a part of your daily diet. Fruits, such as blackberries, plum, strawberries, red apple, cherries and cranberries are rich in anthocyanins, which is an organic compound that helps promote brain health. These are powerful antioxidants that combat oxidative stress in the brain and slow down the ageing process.
The brain is always working. It takes care of your thoughts, movements, your breathing, heartbeat – it works 24/7, even while you are asleep. Thus, it requires constant amount of fuel. This fuel comes from food, which keeps your brain young and active.
Lack of nutrients and minerals causes neurotoxicity in the brain. Under-nutrition leads to processes which predispose the brain to shrinkage and neuro-degeneration.So, eat healthy, stay sharp.
— The writer is a dietician at Paras Bliss Hospital, Panchkula
For speed and energy
Consume these vitamins and minerals regularly for better brain connections and to boost its performance.
- Folic Acid
- Thiamine B1
- Ascorbic acid
- Calcium
- Magnesium
- Zinc
- foods to feed brain
- Avocados
- Broccoli
- Celery
- Coconut oil
- Dark chocolate
- Egg yolks
- Green leafy vegetables
- Turmeric
- Walnut
Dietary tips
- Limit red meat but don’t forget to eat fish, at least three times a week.
- At least half of your plate should be loaded with green leafy vegetable and fruits.
- Eat dark chocolate and add spices to food.
- Include plenty of antioxidants in your daily diet.
- Consume nuts on a regular basis.
