Our brains use about 20% of our energy daily, that means that 20% of the calories you eat per day goes to fueling your brain, it’s safe to say that the quality of our food choices greatly impact the way our brain functions. Everything from our decision-making skills, to our attention span, how much information we absorb, store and recollect. Knowing this, wouldn’t we want to fuel our brains with the best quality foods to ensure the highest degree of cognitive function? So how do we know which foods are the best?
1. Polyphenols are compounds made by plants that are responsible for the wide array of color and flavour that make up the characteristics of our fruits and vegetables. They are phytonutrients, no dyes, no additives or fancy plastic packaging, their all-natural beauty is not just skin deep, these compounds act as defense mechanisms against hazardous threats to these plants AND by the same rule they protect our brains from internal and external damage that may potentially result in memory decline and inflammation. Polyphenols are the most abundant type of antioxidant to protect your brain and I suggest eating a wide variety with a strong focus on these foods:
- Berries especially blueberries, blackberries, blackcurrants, elderberries and strawberries.
- Green tea
- Dark chocolate
- Grapes especially concord grapes
- Dark cherries
- Plums
- Apples
- Soy including edamame beans, tofu and tempeh
- Nuts especially almonds and walnuts
- Black beans
- Spices with an emphasis on cloves
- Dark leafy greens
2. Polyunsaturated Fatty Acids make up the majority of our brain’s fatty acids, this includes primarily Omega 3 and Omega 6 fatty acids. These are known as essential fatty acids because our bodies cannot synthesize them on their own, in other words, our body need to outsource these fats from food to protect our brains from cognitive decline. What about just taking supplements? In a study amongst patients pre-disposed to Alzheimer’s Disease, Omega 3 fatty acids found in food showed better results in cognitive repair when compared to taking supplements. So which foods best provide your dose of Omega 3’s?
- Avocados
- Flaxseeds
- Chia seeds
- Walnuts
- Edamame
- Beans
- If fish is a part of your diet be sure to choose small fish to avoid mercury contamination such as sardines. Wild caught salmon is another option as well as tuna that has been tested such as “Safe Catch Tuna.”
3. Fiber filled foods feed our important friends that make up our gut ecosystem known as our microbiome. Many studies show a strong association between our gut and our brain. The food we feed our microbes help our enzymes to break down nutrients and convert them into the neurotransmitters that our brains need to function optimally. The best source of brain food for our gut are those high in fiber, such as:
- Legumes- lentils, chickpeas, black beans, kidney beans, black-eyed peas, peas, pinto beans etc..
- Whole grains- Steel cut oats, brown rice, millet, amaranth, quinoa, wild rice
- Phytonutrients (see above)
- Plant-based Omega 3’s ( see above)
4. In addition, consider lifestyle choices to complement your whole food diet. Move daily, whether it is a brisk 30-minute walk, some yoga or strength training, make the time. Cultivate a healthy sleep schedule, our brains natural ability to clean out toxic substances occurs during sleep, so if you are struggling with brain fog and memory loss, try going to bed earlier, skip the afternoon caffeine jolt and avoid screens 2-3 hours before sleep. Let’s not forget the power of stress management: meditation, tapping (Emotional Freedom Technique), and breathing exercises all work to calm the sympathetic nervous system which in turn protects the brain from inflammation.
