In my view, we would care for our brain more if we understand its mechanism better. The brain is inter-wired by a huge network of neurons, cells that form connections every time data enter it. The moment thoughts are formulated activity appears across the brain webbing, similar to a telecommunication network. Signals are carried by chemicals in the brain. Every time we acquire new facts we are building and expanding on our brain wiring. All activities in the brain require special chemicals to transmit information through electrical impulses from neurons to the nervous system and thereby to all other body systems and organs.
These chemical messengers are the neurotransmitters. Brain cells and neurotransmitters are equally dependent on important nutrients like glucose, fatty acids, vitamins, folic acid, minerals, which are also associated with mental performance. Conversely, foods deficient in nutritional value such as processed and refined sugars and carbohydrates as well as high toxic metal (lead) measurements in the body are related to poor intellectual performance and lower intelligence scores. Lead in gasoline, through air pollution, has contributed to bad behavior and impaired mental performance in schoolchildren. With lead-free gasoline, lead blood levels decreased and behavior and mental abilities improved. On the other hand, when children, with behavioral problems and some mental disabilities were given vitamin and mineral supplements, they demonstrated higher scores in intelligence tests. Then, intelligence is not only inherent but also acquired and increased or decreased according to the brain’s nourishment. You must be wondering how to improve your and your child’s mental capacity and performance in a natural way. That is what I intend to write about today.
Brain cells require three important nutrients and other helpers to function and empower them. These nutrients are glucose, phospholipids, and essential fatty acids.
Glucose is the fastest acting form of sugar in the body and brain. It is also the main fuel for the brain. Low glucose levels can result in irritability, dizziness, and headaches. In the case of diabetes, one can slip into coma if blood sugar levels in the brain suddenly plummet. However, this does not mean that we should increase sugar or glucose intake, but balance it instead with the proper form of carbohydrates. To achieve balance in the blood, sugar should be consumed unrefined in very small quantities. Complex carbohydrates (grains, legumes), which convert to sugar and glucose in the body with the help of saliva and chewing, give longer lasting supply of glucose than refined simple sugars. To keep sugar levels even more stable in the blood, they should be consumed in the form of whole grains and unrefined. Another way to slow down the absorption of glucose in the body is by eating fruit with nuts and mixing whole grains with legumes or any other protein. In this manner, you ensure a stable glucose level in the blood to efficiently nourish the brain cells. A continuous energy supply is required for the optimal functioning of the brain.
Phospholipids are important for the production of acetylcholine, which is also known as the memory molecule. This chemical is produced by enzymes and choline with the help of vitamin B5. In studies, both choline and B5 have shown enhancement in memory and cognitive skills. Lecithin is the substance that supplies choline to the body and brain, but with the help of dimethylaminoethanol (DMAE), which is available in fish, especially in sardines and anchovies. DMAE therapy has contributed to the improvement of behavior in children with learning disabilities, attention deficit hyperactivity disorder (ADHD), and reading (dyslexia) and speech difficulties. Choline, a brain nutrient, is found in lecithin granule supplements, eggs (free-range), fish, liver, soybeans, peanuts, whole grains, nuts, legumes, citrus fruit, wheat germ, and brewer’s yeast.
Essential fatty acids are also important for the production of hormones and neurotransmitters. Because the body does not make them, they need to be part of the daily diet or taken as supplements. Omega-3 oils are found in flaxseeds and their oils, walnuts, and fish oils, whereas omega-6 is available in borage and primrose oils, unhulled black sesame and other seeds, and their oils.
Pyroglutamate, an amino acid available in fruit and vegetables, is found to improve memory and learning abilities by increasing the flow of information between both sides of the brain, thus enhancing mental activity. It is also regenerative to the nervous system. This amino acid was found especially effective in the treatment of dyslexia. Supplements of phosphotidyl choline, vitamin B5, DMAE, and pyroglutamate should be taken in combination in order to improve memory and brain functions. Each supplement by itself does not give the desired results.
For brain health and optimal mental performance other nutrients are required. These include vitamins B3, B5, B6, B12, C, and E, folic acid, and such minerals as zinc, selenium, and manganese. Antioxidants are known to enhance the memory. Curcumin in turmeric, mustard, corn, and yellow pepper is recommended to improve memory, prevent senility, and reduce blood clotting and cancer risk. Allicin in garlic decreases blood concentration, increasing blood flow to the brain. To improve the absorption and transport of all the nutrients adequately in the body and brain, plenty of water is required on a regular basis.
As we can see there are some chemicals that empower the brain, but there are also others that interfere with a good mental performance, resulting decreased intelligence. Stimulants diminish the ability to concentrate, thus slowing down mental responses and performance. On the other hand, the nourishment of infants starts much before birth, inside their mothers’ wombs. For this reason and more, pregnant woman should have a fully nutritious diet to nourish their fetuses’ brains and should never think of dieting. Once babies are born, they should be breastfed for at least one year in order to receive all the vital nutrients, especially essential fatty acids, needed for brain development. As they grow, parents should not only care for physical development, but also to intellectual growth. Parents have to mentally interact with their babies and promote their language, cognitive, concentration, and communication skills with songs, toys, colors, and games to stimulate their senses, increase awareness, and support brain growth as early as birth. Watching television passively cannot offer effective learning or replace parental interaction.
While infants rely on breast milk for brain development, older children require the B vitamins in leafy greens, other vegetables, whole grains, fish, chicken, meat, eggs, nuts, and legumes. They also need vitamin C in fruit like kiwi and citrus fruits and berries and in vegetables such as watercress, cabbage family, and bell peppers. Essential fatty acids, particularly omega-3, play a major role in the development of the brain tissue. They are available in oily fish, walnuts, Brasil nuts, flaxseeds, and their oils or their supplements. Be careful of nut allergies for children under five years. Iron is also necessary for oxygen transportation to the brain and the body. All these are important factors for the improvement of mental performance and intellectual growth of infants, toddlers, children, and adolescents.
The best and healthiest way to obtain all the above-mentioned nutrients and others is to embrace a healthy lifestyle that is based on optimum nutrition. Your choice of food should include unrefined grains and sugars, raw and lightly-cooked vegetables, fruits, herbs, spices, sprouts, nuts, seeds, cereal grasses, microalgae, healthy oils, eggs, and some dairy and animal products. A variety of organically grown whole foods provide all the necessary nutrients to the brain; moderate activity and deep breathing increase its oxygen supply; and adequate sleep regenerates cells and empowers the brain. Such healthy practices nourish and maintain both brain and body healthy, keep the mental faculties active, and maximize physical and mental productivity as well as extend youth.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected])
