Food for Thought. NUTRITIOUS food that can improve cognition
Recent research has found promising evidence that omega fatty acids and antioxidants can boost cognitive function by modulating crucial neuronal processes.
Docosa-hexaenoic acid (DHA) is a type of omega-3 fatty acid that is an essential component of the brain. It promotes synaptic plasticity, leading to improved cognitive ability. Furthermore, Omega-3 fatty acids have also been shown to help prevent cognitive, degenerative, and psychological problems like dementia, mental illnesses, emotional instability (mood swings), and depression.
Years ago, a study was conducted in the United Kingdom to investigate the effect of omega-3 fatty acids in schoolchildren. A set of children received omega 3 supplements for twelve months, whereas another group was left deficient. The group that received omega-3 supplements showed significant increase in academic performance.
With such promising benefits, it's no wonder that DHA is sourced by the first food (breast milk) of life. Here are some accessible foods that contain omega fatty acids…
Seafood, especially fish, is rich in omega-3 fatty acids.
Plant-based foods such as nuts, vegetables oil, spinach and soybeans.
Dietary supplements
Antioxidants
When cells in the body react with oxygen, free radicals develop and cause oxidation. Free radicals are atoms with unpaired electrons that react strongly with other biological components. An atom or molecule with unpaired electrons will steal electrons from another atom to make up for what it lacks.
Free radicals are capable of destroying cellular membranes on our brain cells. As a result, harmful toxins can enter the brain and result in oxidative stress. Diseases, such as cognitive disease, may emerge over time. Fortunately, a substance known as antioxidants can fight this effect by donating an electron to free radicals.
Here are some nutrients that are rich in antioxidants
Vitamin A, C, and E which can be found in green leafy vegetables and fruits such as berries.
Carrots
Nuts especially pecans
Onions
It is important to reduce your consumption of fried foods and beverages such as alcohol, which can cause oxidative reactions.
In summary, to maintain the health of your brain, eat more vegetables and fruits high in omega-3 fatty acids and antioxidants. Avoid fried and processed foods, as they contain high levels of fat and chemicals that might cause oxidation
References
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews. Neuroscience, 9(7), 568–578. http://doi.org/10.1038/nrn2421
Denny, MSN, RDN, Sharon. “What Are Omega-3 Fatty Acids?” Www.eatright.org, www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-are-omega-3-fatty-acids
Ehrlich, NMD , Steven. “Omega-3 Fatty Acids.” University of Maryland Medical Center, www.umm.edu/health/medical/altmed/supplement/omega3-fatty-acids.
Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Reviews, 4(8), 118–126. http://doi.org/10.4103/0973-7847.70902
Liou, Stephanie. “About Free Radical Damage.” HOPES Huntington's Disease Information, 11 Oct. 2015, web.stanford.edu/group/hopes/cgi-bin/hopes_test/about-free-radical-damage/.
Publishing, Harvard Health. “Boost Your Memory by Eating Right.” Harvard Health, www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right.
