You are what you eat: A healthy diet for a well-functioning brain

By Joko Pambudi and Mohamad Harli

BOGOR (JP): If you are moody, have trouble concentrating, and think this problem may be getting worse, then beware, your brain may not be working well.

Brain cell damage is a possible cause of the problem. If that is the case, appropriate nutrition intake should set you on the road to recovery.

Pollutants and toxic agents in soil, water and air are among the most common causes of brain cell damage.

Pollutants such as lead, cadmium, mercury and free-radicals -- some of which get into our bodies through food -- are destructive to the brain cells.

Studies have revealed that lead comes mainly from motorized vehicles and cadmium from cigarettes. They result in a smaller size of fetal brain and a lower IQ among school-aged children. Mercury can cause psychological disorders.

Free radicals and oxidants from the sun's radiation, ozone, cigarette smoke and vehicle smog, and various other pollutants in the human body all contribute to brain cell damage. The symptoms of brain cell damage include premature aging and certain degenerative diseases.

Researchers looking into dementia and Alzheimer's disease have found that aluminum is present in significantly high concentrations in the brains of sufferers. Aluminum deposits allegedly come from an accumulation of particles from cooking utensils such as frying pans, aluminum foil, tooth paste tubes and antacid medicine.

An unchecked diet, such as excessive consumption of sugar, salt and fat, is another common cause of brain cell damage. Even though glucose is the main source of energy for the brain, excessive consumption of sugar (sucrose) is not good for your health. After consuming sugar, the brain gets "flooded" with glucose. This causes hyperactivity in the brain cells and can lead to depression.

A study by the Massachusetts Institute of Technology found that school children who consumed glucose in the form of refined sugar had an IQ value 25 points lower than those who consumed glucose in the form of carbohydrate complexes. This shows that the brain needs a supply of glucose from carbohydrate complexes made up of staple foods such as rice, corn and wheat.

High consumption of salt and fat will decrease oxygen and the supply of nutrients in the blood. The accumulation of fat hardens and clogs blood vessels and obstructs the flow of blood to the brain.

Alcohol, cigarette toxins and psychotropic substances not only weaken brain cells, they also drain brain them. Smoking reduces the brain's capacity, while addiction to alcohol and caffeine results directly in delayed brain reaction and impair the functioning of the memory.

Malnutrition

Dr Patrick Holford, a nutritionist, psychologist and director of the Optimum Nutrition Institute in the U.K, wrote in the Healthy Eating Magazine in 1996 that the brain is a highly complicated human organ, both structurally and mechanically. Its vitality and freshness depend solely on nutrition intake from daily food consumption. For instance, to use up energy derived from glucose, brain cells need 11 different vitamins and minerals.

Malnutrition has a serious impact on intellectual capacity. A malnutrition problem starting in the second week of pregnancy and lasting until two years after birth results in a smaller than average infant brain. The brain will have fewer cells, be of lower quality and grow in a suboptimal fashion.

In adults, an inadequate supply of vitamins and minerals will affect brain functions such as concentration powers and cause anxiety, depression and an inability to cope with stress.

Adequate nutrition is vital, especially for mothers from before conception until the child reaches the age of five.

Brain tonic

There are 11 kinds of nutrients needed by brain cells to expend energy derived from glucose, including vitamin B complex, vitamin C, iron and magnesium.

Brain cells also need coenzym Q-10 to improve the use of energy. This nutrient is formed inside the brain but its precursor is supplied by everyday foods. Sea fish such as sardines and mackerel, and beans and cereals are particularly rich in the precursor to coenzym Q-10.

A variety of brain work is driven by neurotransmitters, a chemical substance found in brain cells which is released when there is a physiological or pathological stimulus. The level of these substances in the brain determine the response to incoming stimuli.

For instance, acetylcholine is a neurotransmitter which controls responses such as thinking, remembering and talking. The level of Acetylcholine in the brain depends on the supply of nutrients like amino acid choline, pyruglutamat, and pantothenat acid (vitamin B5). Therefore, foods rich in these nutrients can improve intellectual performance.

To fight free radicals and toxic agents, brain cells need antioxidants such as Vitamin C, A, E, -Carotene, Selenium and Zinc. These antioxidants exist in fruit and vegetables.

Fiber in fruit and vegetables also helps to smooth the process of digestion, accelerate the transit time of waste material and assisting the excretion of carcinogenic agents like aluminum.

Balanced diet

Nowadays, the market is flooded with a great variety of food supplements that producers claim are capable of energizing the brain. However, don't be dazzled by their bombastic ads. It is suggested that people consume these products in emergencies only, not for long stretches of time. They are expensive and overdosing on them is contradictory to the principle of a balanced diet.

To stick to a diet which will improve the functioning of your brain, the following rules should be observed:

* Restrict sugar consumption to a maximum of 6 teaspoons per day, salt to 5 grams per day and fat to less than 25% of total daily energy intake.

* Avoid alcoholic drinks, smoking, caffeine and psychotropic substances.

* Vary your daily food, but follow a balanced diet.

* Consume at least 150 grams of fruit, 300 grams of vegetables and 100 grams of tempeh every day. They are good sources of vitamins, minerals and other vital nutrients needed by brain cells.

* Eat a breakfast consisting of food rich in carbohydrates, protein and vitamins like rice, tempeh, fried eggs, bananas, apples, and a glass of milk or tea. This meal will supply enough energy to the brain until lunch time.

* Avoid exposure to the sun's radiation, ozone, vehicle smog, cigarette smoke and toxic agents.