There are lots of ways to feed the brain. We feed the brain by what we eat, what we think, the beliefs and values we hold, the attitudes we possess, and the emotions we express. We feed the brain by the way we react to life events. Exercise and keeping the brain active by continuing to learn new things feeds the brain.

How and what we feed our brain, then, are vital to its health. Andrew Weil, M.D. once said that ‘Fast food is one of the most unhealthful dietary developments in human history.” Richard Wurtman, research psychiatrist at MIT said, “The ability of a meals composition to affect the production of brain chemicals distinguishes the brain from all other organs.”

Is it possible that the food we eat dramatically affects our brain chemistry and, thus, the healthy functioning of the brain? Let’s take a look at the inner workings of the brain and how the food we eat each and every day can play a major role in maximizing brainpower.

The brain is 50-60 percent fat and, thus, is the favorite breeding ground for free radicals. Free radicals are hazardous chemicals that corrupt your brain cells genetic DNA and erode the neurons normal functioning. Free radicals are generated when you breathe or burn calories during normal metabolism. So, they are a natural part of living. But, they are also generated when you breathe in cigarette smoke and polluted air. Free radicals are carried into cells through food, notably fatty food. Under certain circumstances, free radicals are good in that they help to destroy invading bacteria and viruses. But, once they get out of control, they can wreak havoc on your brain cells.

Antioxidants are chemicals that neutralize free radicals and keep them under control. Antioxidants are the body’s ever-vigilant army that searches out and destroys free radicals and attempts to repair the damage they have caused. It is important that antioxidants predominate over free radicals to enhance the brain’s circuitry and ‘repair the cells when necessary. Antioxidants are best produced by eating foods that are antioxidant rich and by taking supplements. Creating a strong presence of antioxidants is one of the most important things you can do for the continuing health of your brain. Antioxidant rich foods include: raisins, prunes, blueberries, blackberries, cranberries, strawberries, raspberries, garlic, kale, plums, broccoli, beets, avocado, oranges, red grapes, red pepper, grapefruit, kidney beans, eggplant, banana, apples, tomato, especially cooked tomato as in paste or sauce. Antioxidant beverages include apple, grapefruit, orange, tomato, green tea, red wine, and dark beer. Alcoholic beverages need to be consumed in moderation. Dark chocolate, thank God, is a rich antioxidant and when consumed in moderation it is an excellent brain food.

It is a known fact that the American diet is one of the most unhealthy in the world. Obesity is a growing problem not only for adults but also for children and adolescents. The main problem seems to be the related to the high intake of Omega-6 type fatty acids. Omega 6 fats are commonly found in fast foods, saturated fats, whole milk, butter, cheese, hydrogenated oils such as margarine, mayonnaise and processed foods. Vegetable oils such as corn oil, safflower oils and sunflower oil are rich in Omega 6 fatty acids.

Omega-3 fatty acids are the ones you want to include in your diet more and more. These are the fats that are good for your brain and are abundantly found in seafood, such as salmon and sardines. I mention these two because they seem to be the least affected by mercury levels. If you get into the healthy habit of eating salmon, I would suggest wild salmon which has higher levels of Omega –3 fatty acids than farmed salmon.

DHA, the top omega-3 brain fat, is the most powerful player in brain chemistry facilitating the rapid transmission of communication between cells. DHA is needed to build pliable brain cell structures that can easily communicate with the other billions of brain cells. The key is not how much omega-3 fish oil you consume; it’s how much you eat compared to how much omega-6 vegetable and animal fat you take in. An abundant supply of fish oil helps destroy free radicals which are programmed to destroy brain cells.

The fact is, the type of fat you eat alters the fat molecules in your brain affecting how you think and feel. The goal is to keep the brain cell structures malleable so that communication is enhanced. Over time, a diet rich in Omega-6 fats hampers communication between brain cells, contributes to obesity, heart disease and the overall breakdown of the body. Other sources of Omega-3’s are found in spinach, flaxseeds, raw nuts such as almonds and walnuts, olive oil and canola oil.

Your brain needs a steady supply of desirable sugar called glucose. Glucose is the brain’s fuel and vegetables, fruits, juices, starches, and carbohydrates we eat are converted into glucose. The kinds of carbohydrates you eat dramatically affect your blood sugar levels. Oftentimes, too much of our carbohydrate intake comes from refined sugar, finely processed flour, sugary cereals, bread, baked goods, and soft drinks. The average American drinks over 50 gallons of soft drinks a year. Keep in mind that, on the average, a 12-ounce soft drink contains 9 teaspoons of sugar! Your brain was not designed to accommodate consistent overloads of sugar that are deceptively found in a lot of the foods we buy. Become a label reader and check out each food item you place in your cart.

Keeping your blood sugar levels in balance is one of the most important things you can do for your health and for maximizing brainpower. Simple things you can do include eating pasta instead of white potatoes; eat lots of vegetables, legumes, fruits and nuts. Watch the processed foods typically found in breads, bagels, cookies, and cakes. Sourdough bread, oat bran cereal, and muesli are exceptions. Watch the ice cream, candy bars, granola bars, sweetened teas and colas. A lot of products are sweetened with high fructose corn syrup, a cheap and rather unhealthy sweetener that your body and brain do not need. Drink plenty of water throughout the day. Water is essential for the proper functioning of the brain.

Become an informed consumer. Your brain is much too precious and important to leave in the hands of the food industry. Notice the kinds of sweeteners and oils manufacturers put into foods. When you see high fructose corn syrup, palm oil, coconut oil, safflower oil, corn oil, hydrogenated oils, dyes, artificial ingredients and white flour, be cautious. Watch for added sugars. There is no need to add any sugar to fruit juice. If you purchase peanut butter, there is not need for added sugar or oils. Peanut butter should be made from peanuts, pure and simple. Fast foods and processed foods are full of added sugar; sugar you don’t need, sugar that spikes the body’s blood sugar levels, and sugar that hampers the brain’s memory and learning ability.

There are lots of ways to feed the brain. Choosing the right foods to eat will certainly maximize your brainpower. Don’t fall into the trap of thinking that brain cells just naturally die as you get older and memory loss, dementia, and senility are natural to getting old. Becoming more nutritionally conscious and paying attention to what you eat will certainly help to keep your brain functioning at optimal levels throughout your lifetime.

Contact John Tamiazzo by emailing him at drjt2100@aol.com
Last modified: 2/2/03