Food and nutrition are important to brain function and capabilities. Although the brain is only 2 percent of body weight, it consumes 30 percentof daily calorie intake. Nutrients can have a dramatic effect on thinking, concentration, intelligence level, memory, reaction time, emotions and brain aging. Poor nutrition can contribute to mental disorders such as anxiety, depression and lead to memory destroying toxins, while good nutrition helps prevent brain decline and enhance brain functioning.
Dopamine, norepinephrine and serotonin are the three important neurotransmitters (chemicals that transmit information) in the brain.
Norepinephrine and dopamine are critical for clear and quick thinking. To support their production, it is advisable to eat food rich in an amino acid called l-tyrosine. The brain uses this amino acid to synthesize neurotransmitters. Some of the foods high in l-tyrosine are meat, seafood, poultry, almonds, avocadoes, lima beans, pumpkin seeds, sesame seeds, beans and tofu.
Serotonin regulates mood and the sleep wake cycle. It also promotes positive feelings. L-tryptophan is important for serotonin production. Because l-tryptophan causes drowsiness, eating foods high in amino acid after eating foods high in l-tryptophan is recommended. Some of the foods rich in l-tryptophan are bananas, sunflower seeds and milk.
The brain also requires a steady stream of glucose which it uses to power neurons and produce acetycholine (a neurotransmitter important to memory). It is advisable to eat complex carbohydrates from foods like beans, whole grain cereal and bread, fruits and vegetables. Avoid simple sugars which provide a short-term kick followed by lethargy (tiredness).
B vitamins such as B1, B2, B6, B12 and folic acid work with enzymes that control neurochemical movement in the brain and vitamin B12 also protects the myelin sheath. Dietary supplements such as folic acid pills might help slow cognitive decline in aging. Research has shown that low folic acid contributes to mental decline. Some food sources for these vitamins are brown rice, nuts, broccoli, fish and raw green leafy vegetables.
Apart from healthy foods, the brain thrives on exercise. Using it in unusual ways increases blood flow and helps in wiring new connections. Physical and mental exercises are essential for optimal and enhanced brain activity. Things like cross-word puzzles, chess, reading articles and books (e.g. Invisible Man by Ralph Ellison or The Color of Water by James McBride), relax and exercise the brain.
Article compiled from: Betterhumans.com: Brain Nourishment, aolsvc.news.aol.com, and ,The nutrition reporter by Jack Challem