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