A balanced diet and regular exercise are the keys to good overall health. An in-depth study also reveals that there are certain foods people need to eat plenty of to protect their brains from mental disorders.

“Food is like a pharmaceutical compound that affects the brain. Diet, exercise and sleep have the potential to alter our brain health and mental function,” explains Fernando Gomez-Pinilla, a professor of physiological science at the University of California, Los Angeles. “This raises the exciting possibility that changes in diet are a viable strategy for enhancing cognitive abilities, protecting the brain from damage and counteracting the effects of aging.”

In his review, which appeared in the journal Nature Reviews Neuroscience, Gomez-Pinilla looked at the results of more than 160 studies that focused on “brain foods” and how they affect cognition. He identified several nutrients these “brain foods” contain that provide humans with certain health benefits. Gomez-Pinilla also discussed the negative effects of junk foods and which components are responsible for them. Here are some of his findings.

Foods for the brain

Besides a healthy diet and exercise, studies have shown that these foods and nutrients help reduce the effects of brain injury and promote better recovery.

Omega-3 fatty acid-rich foods

Found in fatty fish like salmon and plant-based sources like walnuts and kiwis, omega-3 fatty acids are considered as healthy fats. Research shows that these fats are not only heart-friendly, but they are also crucial for improving cognitive functions like learning and memory.

Gomez-Pinilla explains that omega-3 fatty acids support nerve plasticity — the ability of neurons to adapt to their environment, such as during an injury — and affect the production of molecules involved in learning and memory. As such, they are essential for healthy brain function. Not getting enough omega-3s from your diet can lead to mental disorders like depression, dyslexia, bipolar disorder and schizophrenia.

One omega-3 fatty acid, in particular, is especially important for the brain. Known as docosahexaenoic acid (DHA), this healthy fat is present in large amounts in wild-caught salmon. Studies show that DHA can reduce oxidative stress and enhance nerve plasticity. It is also the most abundant omega-3 fatty acid found in cell membranes in the brain.

Folic acid-rich foods

Also known as folate or vitamin B9, this essential B-vitamin can be obtained from foods like spinach, orange and nutritional yeast. Like omega-3s, folic acid is also crucial for brain function. Studies have linked folic acid deficiency to neurological disorders like depression and cognitive impairment. Gomez-Pinilla also reported that the results of a randomized clinical trial supported the benefits of folic acid supplementation for people with age-related decline in cognitive function.

Antioxidant-rich foods

The brain is highly susceptible to oxidative damage, which stems from the production of excess free radicals but not enough antioxidants. Gomez-Pinilla says that eating foods rich in antioxidants, such as blueberries and turmeric, can protect the brain from diseases.

According to his research, people who suffer from major depression and schizophrenia have low levels of an important protein called BDNF. BDNF can be found in abundance in the hippocampus and the hypothalamus, two brain regions involved in cognitive functions.

Studies show that omega-3 fatty acids, as well as plant-based antioxidants like curcumin from turmeric, can restore BDNF levels. These nutrients can also reduce memory deficits in animal models of Alzheimer’s disease and brain trauma. Gomez-Pinilla also noted that in India, where turmeric is part of the usual diet, the prevalence of Alzheimer’s disease is very low.

Which foods to avoid

In contrast to healthy fats like omega-3 fatty acids, research suggests that trans fats and saturated fats have a negative effect on cognition. Gomez-Pinilla recommends avoiding junk food and fast food, which are rich in these bad fats and affect the normal functioning of nerves in the brain. He also suggests doing away with high-calorie diets as they reduce the flexibility of neurons and increase the susceptibility of brain cells to oxidative damage.

“Moderate caloric restriction could protect the brain by reducing oxidative damage to cellular proteins, lipids and nucleic acids,” Gomez-Pinilla explained.

There are also studies that show the effects of a poor diet on mental health can be handed down to the next generation. Because of the huge impact of diet on your brain, it is important to watch what you eat and to switch to a more balanced diet. By exercising regularly and eating more brain foods and less junk foods, you can protect your brain from diseases and preserve your brain function even well into your golden years.

Sources:

ScienceDaily.com

Nature.com