Brain is the "CPU" of the body. The body cannot initiate any action without its permission. It is the most vital organ of the body which supports or coordinates the functions of the other organs. Brain development starts in the fetus and continues till the age of 2 years. Our nutritional requirement for the maintenance and the proper functioning of the brain will never come to an end since the brain needs its own set of "fuel" or nutrients.
What are the Nutrients that are Essential for Brain Health?
- Essential Fatty Acids: These fatty acids play an important role in promoting the growth and the development of the brain. These acids not only help in maintaining the cardiovascular health, but they also improve blood circulation and help in stroke prevention. The essential fatty acids helps in preventing depression and in fact, they are great mood boosters which work by providing positivity and vitality to the brain. Omega 3 fatty acids (alpha linolenic acid or ALA, eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA), which belong to the group of essential fatty acids, are responsible in restoring memory and improving the overall functioning of the brain. Food sources of essential fatty acids include almonds, walnuts, flaxseed oil, fish oils, cod-liver oil, and fishes like salmon, sardines and mackerel.
- Vitamin B: Several vitamins from the "B" group help in brain functioning.
- Vitamin B6 or Pyridoxine is essential for the production of various neurotransmitters like serotonin, dopamine and melatonin. Its role in treating clinical depression is still under research. People under depression have been found to feel better after taking vitamin B6 supplements. Studies have also shown that the intake of this vitamin has been able to improve memory in certain older individuals. Vitamin B6, in combination with magnesium, is often used in the treatment of autism. Sources include whole grains , banana, organ meats, milk and green leafy vegetables.
- Vitamin B12 plays a key role in the normal functioning of the brain and the nerve cells as well as in the formation of red blood cells. Vitamin B12 can be derived from animal sources like meat, fish, pork, eggs, milk and milk products like cheese, curd and paneer or cottage cheese.
- Antioxidants: Antioxidants protect the cells from oxidation and help in disease prevention. Antioxidants are used in treating neurodegenerative diseases. They help in reversing memory loss along with improving the motor balance and co-ordination. Powerful antioxidants are found in citrus fruits, lemon, grapes , cherries , tomatoes, capsicum, green leafy vegetables, cranberry, grapefruit, green tea, prunes, flax seeds and almonds.
- Vitamin E: Vitamin E helps in maintaining blood circulation in the brain, and it is a powerful antioxidant as well! The vitamin is found in abundance in nuts and oilseeds like almonds and hazelnut, sunflower oil, safflower oil, wheat germ oil, tomato, pumpkin, sweet potato, mango, asparagus, broccoli and papaya.
Vital inputs to the brain will enhance the functioning of the organ. The ‘branch offices" or the other organs of the body will be able to perform properly only if the brain or the "head office" sends them appropriate signals to do so! Our brain activity is responsible for our intellect and intelligence and without a proper functioning brain, we will be just like any other creature who manages to survive!
