What is classed as a brain food and why?
Written by elénzia's Nutrition Manager, Christie Newman
How many of us reach for chocolate when we feel low or crave coffee when we are tired? Our guess is the majority. This is because intuitively we appreciate that the foods we eat can shape our thoughts, emotions and change the way we feel and act. But how many of us appreciate just how much of an impact food has on our brain’s mental productivity? Specifically, our executive function and the ability to process/recall information.
Inspiration for recipes were found here 17, 18, 19.
*offer valid until 30.04.20
References:
How many of us reach for chocolate when we feel low or crave coffee when we are tired? Our guess is the majority. This is because intuitively we appreciate that the foods we eat can shape our thoughts, emotions and change the way we feel and act. But how many of us appreciate just how much of an impact food has on our brain’s mental productivity? Specifically, our executive function and the ability to process/recall information.
In our recent blog
we touched on how brainfood can help boost your mental productivity, and cited
links to research that associates specific nutrient compounds with the
strengthening of brain function (1,2,3). Now we
want to share a little on which nutrient compounds make certain foods brain
boosting and what foods you can find them in.
The term brain boosting can sound a little gimmicky until
you understand more the reasoning behind its terminology. The brain is by far
the most complex organ within our bodies amounting to just over 2% of the body’s
weight while using 20% of its energy (4) - and that’s when your
resting. It’s made up of billions of cells, particularly neurons, connected by
a web of synaptic pathways. These continuously fire chemicals containing
messages known as neurotransmitters and nutrients play a key role in how well
this happens.
When you’re working, studying or even training physically, your
brain demands more energy than usual. Some of you may be thinking, that’s
simple, just add a bit of sugar to coffee for a fast release of caffeine and glucose.
However, this isn’t the case when it comes to effectively enhancing those
more complex neurological processes responsible for mental agility and
intellect, such as the frontal
lobe or the hippocampus. Research finds these areas respond better when
nourished by specific nutritional compounds such as specific B vitamins,
polyphenols, omega 3 fatty acids, choline and soluble fibres which have shown
to target and support neurological functions linked to boosting productivity (5). For
example, choline found in eggs, peanuts and cauliflower plays an important role
in maintaining the structural integrity of cell membranes and for cholinergic
neurotransmission. This is key to the frontal lobe area which is responsible
for mental clarity, focus and concentration - executive function (6,7). Whereas,
polyphenols found in blueberries and red grapes have ultra-light molecular
structures capable of passing the dense blood brain barrier and boosting the
production of BDNF (brain derived neuro growth factor protein) in the
hippocampus, which is the area responsible for processing and recalling
information - memory and learning (8,9 ). – See our top five
brain foods below.
So, do we switch our afternoon coffee with cauliflower and
blueberries? Not quite. You can be strategic with your daily diet by ensuring
you incorporate a balanced variation of the foods we mention below, combined with
physical activity. But for those who seek assurance they’re supporting their
brain health holistically, there is the option to supplement alongside these healthy
suggestions. By holistic we mean essential nutrients such as Omega 3 fatty
acids or proprietary blends of key actives extracted from natural sources. For
example, clinical studies have demonstrated supplementing 600mg/day of a unique
blend of specific polyphenols extracted from North American blueberry and
French grape, improved memory capabilities by as much as 60% in healthy older adults (10). More recently, the same unique
blend of specific polyphenols was
shown to boost students ability to concentrate under intense exams conditions,
resulting in an average 36% improvement (11). This unique polyphenol blend is
available in elénzia Enhance for those of
you looking to boost your brain further through supplementation (use code
beam18 at checkout for 20% off your first order until 30.04.20).
See below the recommended food groups high in nutrients for
supporting brain productivity. We’ve narrowed it down into five groups to help
you see what we mean by balanced. And to see how you can incorporate this
balanced variety into your daily diet and enjoy the taste as well as the
benefits, we’ve thrown in a few recipes.
Brain Boosting Foods
- Fatty fish (salmon, mackerel, bluefish, sardines, anchovies) contains a blend of nutrients that are perfect for the brain, including omega-3 fats (a brain-must), choline (converts to citicoline in the body, vital for executive function), vitamins B6 and B12 (needed to support the nervous system), minerals such as iron and magnesium (needed for healthy blood and tissues) and a good amount of protein. For those who do not eat seafood, alternative sources of omega-3s include flax seeds, olive oil, walnuts (the highest omega 3 containing nut), avocados and other plant-based foods (12).
- Dark leafy greens (spinach, swiss chard, kale and all sort of greens) and cruciferous vegetables (broccoli, cauliflower, cabbage) are all full of vitamins, minerals, fibre and immune supporting nutrients that are crucial for a healthy nervous system. Large-scale studies show that people who consume one or two servings of these vegetables everyday experience fewer memory problems and cognitive decline than people who rarely eat greens. Simply eating your greens every day can help keep your brain years younger. 13
- Berries (especially blueberries, strawberries, raspberries but also dark cherries, goji berries, mulberries) are packed with antioxidants that help keep memory sharp as you age. Particularly anthocyanins found in acai and blueberries and resveratrol found in red grapes. They are also a great source of fibre and glucose, the main energy source for the brain. They are sweet but have a low glycaemic index so they help regulate sugar levels (14).
- Extra virgin vegetable oils, especially olive oil and flaxseed oil which are rich in monounsaturated fat, a kind of fat that is good for the heart. These are also loaded with the omega-3 essential fatty acids and the protective fat-soluble vitamin E (15).
- Complex carbohydrates, such as wholegrains, legumes and sweet potatoes, are packed with brain-supportive nutrients from protein to B vitamins to a bounty of antioxidants and minerals, such as magnesium and potassium (key compound in all brain chemical transference). They are also a good source of glucose combined with a high fibre content to stabilise blood sugar levels. The higher the fibre, the lower food’s effects on insulin. As a result, these foods sustain a balanced metabolism, while strengthening the gut brain axis by aiding a healthy digestion (16). So instead of high sugar foods, which only provides glucose, opt for complex carbs that deliver various other important nutrients.
Quick and easy brain boosting recipes
Berry Bowl
Ingredients
2 bananas,
peeled, sliced and frozen overnight
1tbsp of
chia seeds soaked in 125ml coconut water overnight
125g fresh
blueberries (or Acai berries if you can get hold of them)
half a tsp
vanilla extract
1 heaped
tbsp dried or fresh coconut
2-3 ice
cubes
Fresh or
frozen blueberries, blackberries and sliced banana to decorate
Not for
whizzing*
Handful of
low sugar granola*
2 tbsp
walnuts*
2/3
strawberries*
Sprinkle of
dried coconut flakes
Instructions
Blend
(whizz) all the ingredients together until smooth.
Pour into a
bowl.
Add separate
sections of granola, walnuts
Sprinkle coconut
flakes, strawberries and serve chilled.
Pesto Quinoa Bowl
Ingredients
(recipe for 3/4 servings of pesto)
3 cups fresh basil leaves
1 avocado
1/4 cup pine nuts
2 tbsp nutritional yeast
1 garlic clove (roasted)
½ tsp lemon juice
½ tsp sea salt
1 egg (poached or boiled) or Salmon (smoked or cooked)
Handful of cherry tomatoes
Sprinkle of roasted pine nuts
Instructions
For pesto: Add basil, pine nuts, nutritional yeast, garlic,
lemon juice and spices into the bowl of a food processor. Pulse two or three
times until the ingredients start to break down. With the food processor
running, drizzle in the olive oil. Scrape down the sides as necessary until you
have an almost smooth pesto.
For the
base: Add roughly 1 cup of cooked Quinoa then add 1 large tbsp of your homemade
Pesto
To serve: Add a poached egg or salmon. To finish sprinkle of
cherry tomatoes, pine nuts and a basil leaf.
As tasty as it is brain boosting vegetable soup
Ingredients (serves 6 or more)
450g
broccoli, finely chopped*
1 cup red
cabbage*
1 red onion*
6 medium
carrots*
6 spring
onions*
4 celery
sticks*
4 cloves of
garlic*
2 cups frozen
peas
1 cup
edamame beans
3cm chunk of
ginger root, grated
3 litres of
vegetable broth (no added salt)
2
tablespoons extra virgin olive oil
Brewer’s
yeast, 1 teaspoon per person
Add chicken, fish or tofu for extra protein
Instructions
Put all the veg in a large pot. Add broth and bring to a
boil. Cover and simmer for 20 minutes or until tender. Try cooking these al
dente to keep consistency and prevent the vegetables from getting mushy, and
potentially preserving more nutrients. Add any extra protein options
pre-cooked, so they re-heat in the broth.
Turn off the heat, add olive oil and let cool for a few minutes.
Turn off the heat, add olive oil and let cool for a few minutes.
Distribute in bowls. Sprinkle brewer’s yeast over the soup.
Add brown rice for extra texture.
Inspiration for recipes were found here 17, 18, 19.
elenzia Enhance for working professionals
Using a combination of bio-active ingredients, elénzia Enhance's is clinically trialed and suggested to improve brain energy, increase attention, concentration and strengthen the brain’s learning capabilities, here's the science.
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*offer valid until 30.04.20
References:
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