To keep your brain healthy, a good balance of nutrients – proteins, fats, and carbohydrates, plus vitamins and minerals – is essential. The right balance in your diet can protect your mental faculties.
Proteins are vital for the brain since neurons, like all our cells, are made from them. Proteins are made from chains of small molecules called amino acids. There are 22 amino acids, of which eight – the essential amino acids – cannot be produced by the body, and they must be obtained from food. Good sources of protein include beans, nuts, eggs, milk, and cheese, as well as fish and lean meat. Vegetarians and vegans prove it is possible to live healthily without meat or even dairy foods, so long as a varied source of protein is maintained from, for example, pulses and cereals.
Fats insulate nerve cells in the brain and other vital organs – in fact, about one-third of the brain is made from fats. The two types of dietary fats, saturated and unsaturated, are classified according to their chemical structure. Vegetable fats are mostly unsaturated and are particularly important because some of them are used to make essential messenger molecules such as prostaglandins. Animal fats are mainly saturated and, in excess, can contribute to heart disease and other problems. Although fats are a useful source of energy, most experts agree that they should comprise no more than 30 percent of our calorie intake.
Carbo hydrates the brain.
Carbohydrates provide energy, and as the brain uses up around a fifth of the body’s energy requirements, they are very important for mental functioning. People should try to eat more complex carbohydrates – found in foods such as grains and pulses – and minimize the intake of simple carbohydrates, especially refined sugar. Complex carbohydrates take longer to digest, so they release their energy gradually, providing ongoing energy and stamina. Simple carbohydrates are digested quickly and can cause too much sugar to be released into the bloodstream. The release of insulin counters this sudden rise in blood sugar. The brain is thus alternately flooded and starved of essential glucose, which may lead to unpleasant and potentially dangerous symptoms, including dizziness, anxiety, headaches, thirst, mental confusion, and sleepiness.
TRYPTOPHAN
Tryptophan is an essential amino acid, and it is widely taken as a natural, non-addictive antidepressant sleeping pill. This is because tryptophan – along with vitamins 83 and 86 and magnesium – is used to make the important neurotransmitter serotonin, which aids sleep. Tryptophan tablets take about an hour to work, so they are often taken in doses of 500mg, along with the other supplements, an hour before bedtime. Natural sources of tryptophan include bananas, dates, peanuts, and protein-rich foodstuffs such as eggs, cheese, milk, fish, and lean meat. This may be one reason why some people instinctively like milky drinks before they go to bed. Tryptophan is also believed to reduce anxiety, tension, and sensitivity to pain.
Benefits of vitamins
Vitamins are essential for many chemical reactions in the body, so that vitamin deficiencies can cause illness. While all vitamins are necessary, some are particularly important for mental functions, especially the B vitamins. Vitamin B1 (thiamine) helps to make the neurotransmitter acetylcholine, making it vital for maintaining an efficient nervous system. Prolonged deficiencies of vitamin B1 can produce mental disturbances, and there is some evidence of B1 deficiency being associated with lower levels of intelligence.
Supplements of vitamin B3 (niacin) can be effective for migraines and headaches, and it has been used to treat schizophrenia. B5 (pantothenic acid) contributes to acetylcholine production and is believed to boost memory. The adrenal glands also require vitamin B5, so it is sometimes known as an ‘anti-stress vitamin.’ Vitamin B12 is needed to make DNA, and it helps to form the myelin sheath that insulates nerves; B12 deficiency can cause mental disorders.
Dietary minerals
Many minerals are needed for a healthy brain. Minerals are derived from the earth, and so, like most vitamins, they can be obtained directly from plants or indirectly by eating meat. Calcium, usually associated with healthy bones, is needed by nerves, muscles, and blood, as is magnesium. Potassium and sodium work together to maintain water balance and nerve and muscle impulses. Since people often consume too much sodium, they may need more potassium to counterbalance this from fruit (such as bananas), vegetables, and whole grains. Zinc – one of the ‘trace elements’, minerals that are essential in very small quantities – is necessary for good mental functioning. Extra zinc may be needed if people have too much iron in their diet or if zinc levels are depleted by stress, alcohol, or smoking. Other trace elements needed by the brain include manganese, copper, and selenium.
Healthy nerves
Bananas provide potassium, which helps to maintain the activity of the nervous system.
