Brain Food
The brain is the most complex of the organs as it controls, regulates, signals and thus maintains the functioning of the body. It is therefore important that its structure is discussed broadly to enable its maintenance through life.
Structure
The brain is placed in a bony structure called the skull and is basically divided into two parts the right and the left brain, each with two lobes, the posterior and the frontal, placed inside the head. The right side controls or responds to exposures like art, music, creation, emotions, colours and so on, while the left corresponds to logic, verbal or symbolic cues, rationality, linear targets and is more analytic.
The internal structure of the brain is convoluted, much like a walnut inside its shell, and forms part of the central nervous system, communicating with the rest of the body to keep it functioning normally. It is heavily supplied with nerve cells or neurons that respond to external and internal stimuli, as in case of injury, hunger, thirst, joy, sorrow and more.
The vagus nerve whose functions are involuntary and not controlled consciously, is responsible for the regulation of the body’s internal working. This nerve is composed of two portions, the left and right vagus that control our digestion, respiration, heart rate, immune system and mood.
The various regions of the brain contain the centres of cognition, memory and so on, its nerves passing through the spinal cord, protected by the small bones of the vertebral column. The nerves branch out to cover the whole body communicating with each part according to stimuli received.
One can compare the brain to a signals centre in the army that controls its activities, or the ATS monitoring flights to and from an airport. Any imbalance or change in sensitivity of the brain to signals received or sent to the body, externally or internally, can put it out of gear and result in illness. It is well known that in “brain death” there is no functionality in the body at all, whether it be respiration, reflexes or other but, the heart keeps ticking since this organ is not controlled by the brain.
Memory
Everyone experiences a memory lapse sometime or another which we term as forgetfulness, the episodes being short or long in duration. The short spans can be due to stress, overthinking, multitasking and are often momentary or short-lived in nature, being easily recalled. It is only when episodes get frequent and prolonged that there is a need to act and control their progression into brain dysfunction or damage. Serious memory lapses may signal the coming of mental problems leading to diseases like dementia, Alzeimer’s or others, affecting the quality of life.
A report from the Centres of Disease Control (CDS) US, found that 1 in 9 Americans over the age of 45 have memory problems, that is the result of plaque build up in the brain. This damages the neurons and thereby the connections between them.
The brain does not age at a uniform rate depending on genetic, social and occupational factors. The symptoms of mild memory loss are, difficulty in recalling words, names and slower processing speed in recognising faces, events and places. Cognitive ageing may be delayed or accelerated according to the thoughts, emotions and attitudes harboured through life’s experiences. Positive attitudes and a happy living environment and style lead to longer healthier brains. Anxieties and fearful situations like floods, disasters, pandemics affect psychological cognition, social interactions and behaviour.
Usually brain cells can regenerate and need not deteriorate with age, even when other parts of the body like joints and muscles do. However, brain cells do shrink with the growing years and release fewer neurotransmitters or chemicals, that send messages throughout the body for proper functioning.
According to Dr Richard Restek, neurologist and clinical professor at the George Washington Hospital University School of Medicine and Health :
…memory decline is not necessarily inevitable with ageing. The working memory tied to intelligence, concentration and achievement is most critical, and exercises to strengthen it by daily practice is essential.
Improving all memory skills is the key to warding off later memory issues, after all we are what we can remember. Some tips for developing and maintaining a healthy memory are:
Pay more attention - Some memory lapses are simply attention deficit problems, like forgetting names of people and places.
Challenge the memory - Memorise a grocery list, recipe, tasks to do next day, phone numbers and so on.
Play games - Play games like bridge, chess, soduko, word building, crosswords and so on, that require mental effort.
Beware of technology - Memorise shopping lists before marketing, to pick up what you need, rather than use the list or phone for reference. Constant use of aids can erode natural mental abilities.
If the situation interferes with normal day-to-day living one needs to seek professional help and the support of friends and family, to prevent precipitation of mental problems like chronic anxiety, depression, dementia and more.
Brain Foods
The nerve cells or neurons are extremely sensitive to free radicals also referred to as rogue molecules formed due to normal metabolic activity. These are known to attack brain cells and its functions if allowed to remain in the body over time. Nature has however, provided enough foods to neutralise them. These foods contain varied amounts of substances called antioxidants in the form of nutrients and other compounds, that when consumed, help to bind the radicals and prevent damage to health. Some such foods are briefly presented.
Fruits and vegetables - Most fruits and vegetables contain antioxidant flavonols, a group of phytochemicals present in plant pigments. These when eaten and absorbed are taken up by the brain, for protection of its key areas, such as the hippocampus, chiefly responsible for forming and retaining memories. According to research published in Neurology, simply eating more fruits and vegetables can lower the rate of memory loss. They also help the smooth flow of oxygen and nutrients to the brain by preventing the hardening of arteries. Vitamins C, E and selenium are important antioxidants. Let’s see which fruits and vegetables can supply these.
Apples contain an antioxidant quercetin in its skin, that has been shown to be more effective than vitamin C in protecting the brain from oxidative degradation. It is therefore recommended that the fruits be eaten ‘whole’ rather than peeled. Certain varieties are better relished unpeeled also because of their crunch, provided they are washed thoroughly and wiped dry. This is done to remove the natural waxy coating that protects them from damage or spoilage, due to any pesticide or other sprays used during cultivation. It was not for nothing that the phrase an apple a day keeps the doctor away was coined.
Citrus fruits like oranges, Indian gooseberry or amla and guava are all rich sources of vitamin C. Blueberries and blue to purple fruits and vegetables contain phytochemicals called anthocyanins that give them colour, and are powerful antioxidants known to enhance memory. Some examples are jamun, black grapes, blueberries, aubergines, purple or black carrots, beetroot, purple cabbage and so on.
Indian studies have established that red wine contains resveratrol that has an effect similar to quercetin in apples and onions and offers protection against diabetic neuropathy. Perhaps the Indian beverage kanji made from purple carrots and beetroot in winter, fermented in jars placed in the sun for a week or two, exerts the same effect. No research has however been found, even though the traditional beverage is a favourite especially in the North.
Dark green leafy vegetables and others too, eaten along with meals provide vitamin E, a fat-soluble vitamin with antioxidant properties.
Herbs and spices - The sulphur compounds present in some herbs and spices are powerful antioxidants. Their products are slightly pungent, astringent yet flavourful, even though used in comparatively small amounts in meals. Some examples are :
Garlic - This is usually associated with heart health but the brain too benefits from it. The cloves of the spice lower cholesterol, BP and inflammation, reducing the risk of both heart disease and dementia. However, it effectiveness is improved if taken raw and crushed, its compounds being released in the process. Indian meals use this spice in most preparations for its pungency especially in curries, chutneys and pickles, although some find its strong flavour objectionable, for various reasons.
Turmeric - This is the most commonly used spice in Indian culinary practice, contains an antioxidant curcumin, that helps to prevent the formation of amyloid, a gummy protein build-up that can clog neural pathways in the brain. In studies, curcumin decreased the formation of amyloid, often seen as brain deposits in dementia and Alzheimer’s patients. Although no one yet has found a means of preventing these diseases, vitamin C and E seem the best defences. Curcumin also helps to prevent oxidation and inflammation but it is hard to absorb, unless combined with black pepper. The piperane in the spice increases its uptake instantly.
Dutch studies have shown that those who consumed most foods containing vitamin C reduced the risk of dementia by 34%, while diets rich in vitamin E appeared even more protective, reducing threat of dementia by nearly half.
Cornell University researchers have shown that 1-2 teaspoons of turmeric works better than painkillers like aspirin, ibuprofen etc. The latter is permitted for use on prescription only, and not as over-the-counter drugs as before.
Turmeric in warm milk taken before bedtime has been a traditional practice in India, one that has now been adopted in other countries too, from where it has returned as a trendy stimulating beverage named turmeric latte on cafe and coffee shop menus.
Sage - This is a herb known as a memory enhancer. Some studies have shown that it protects the brain against certain processes that lead to dementia. In at least one human study a sage-oil preparation improved mood, increased alertness, calmness and contentedness. It is also used as a massage oil to dispel anxiety. In a British study, healthy young adults performed better on ‘word recall’ tests after taking sage oil capsules. Sage contains a phytochemical thujone, falsely implicated with hallucinatory effects.
Tulsi - The holy basil that adorns every home in India, has been used in Ayurvedic medicine for 1000’s of years. The herb in its two varieties is in fact, known as ‘ram’ and ‘shyam’ tulsi, added along with tea leaves when preparing the beverage. Tulsi is an adaptogen known for its antioxidant and calming properties, considered helpful in treating stress, improving memory and cognitive functions.
Nuts and seeds - These are the embryos of various trees and are therefore concentrated sources of energy and nutrients, important for growth which the human body can use for its development too. Each variety has different nutrients to offer but the energy contributed is mainly due to the oils they contain, that are mainly healthy mono and poly-unsaturated fats. These tend to lower cholesterol levels by almost 40% as against those from animal foods. Most nuts need to be toasted to bring out their flavour. A brief description of some particularly useful as brain foods follows.
Almonds - It has been a practice in India to serve at least 5 almonds to each one with morning tea or breakfast, thought good for the brain. Why? none of us knew as children but just followed custom and practice. Today, science has revealed that these nuts increase the production of butyrate, a short chain fatty acid that promotes gut health, considered the second brain of the body.
I was fortunate to have seen almonds growing in my grandfather’s orchard in Lahore, and eating them green as tender fruit. When my father moved to Delhi before partition, we used to get a basket of green almonds sent to us every season.
Walnuts - These are tough nuts to crack and the best is to use pliers to break the outer shell. They are particularly rich in omega-3 fatty acids considered excellent for the health of the heart, gut and brain, all closely connected. A 28g portion of shelled walnuts contains 25g of plant-based omega-3 in the form of alpha lipoic acid (ALA) that converts to omega-3 fatty acids in the body. In addition, it has 4g protein, 2g fibre and 45mg magnesium providing essential nutrients for various metabolic processes.
Now, walnuts are imported from Chile that are lighter in colour than the local produce from Kashmir, and commonly available in India. Chile being in the southern hemisphere complements the Indian production season and that of the northern hemisphere. This allows their availability during festive periods, throughout the country. Due to the unique natural conditions of growth, Chilean walnuts are considered of very high quality, now exported to over 70 countries.
Peanuts - These contain the antioxidant p-coumaric acid believed to prevent stomach cancer by 22%. Peanuts are available in their shell, or shelled in raw or roasted forms. Since they contain high amounts of fat they need to be stored at fridge temperature to increase their shelf life, particularly in hot or humid conditions. In hot climates the nuts tend to become rancid or fungal if stored for more than a month unless they are de-oiled. A handful of nuts provide nourishment, satiety and are an excellent snack or ingredient in meals. In India, it is an important fast food and vended on roadsides, freshly roasted in salt, and served on demand, especially in winter.
Chia seeds - These are the oval grey highly nutritious seeds of Salvia hispanica, a flowering plant of the mint family, believed to have originated in central America. They are hydrophyllic in nature being able to absorb 12 times their weight of water or liquid, thus adding satiety to meals. However, the seeds should not be swallowed ‘whole’ with water, as they can swell in the food pipe to cause blockage and choking.
The seeds are good sources of fibre, healthy fats, calcium, protein and antioxidants like chlorogenic acid and quercetin, that protect organs and promote internal wellness. Its omega-3 fatty acids are known to improve intelligence, necessary for the optimal function of the immune system, development of retina and brain of the foetus during pregnancy. Apart from nutrition the seeds provide many other benefits such as satiety value to meals, help in weight-loss management, hydrate the body, act as a perfect substitute for pectin in sweet preparations and is a great remedy for constipation.
Chia seeds are today, classed as a superfood and a functional ingredient, but recommended for addition at a level of only 5 percent to any dish. If chia oil is used, only 2g is desirable as against 10-15g of the seed per day. While the seed has been used for centuries by the Aztecs, very few human studies are available.
Flax seeds - These are called patsan ke beej in Hindi and are also highly nutritious, containing notable amounts of omega-3 fatty acids, essential micro and macro- nutrients but no vitamin D, B12 and cholesterol.
Pumpkin seeds - These are packed with carotenoids that help enhance memory, critical thinking and general cognition.
Nuts and seeds are great natural supplements to any dietary, since they represent the future potential of all grains, all types being used, varying with local climatic and environmental conditions. Being neutral in nature, they are easily incorporated in culinary practice as their addition does not mask the flavour of dishes. Oils extracted from nuts and seeds also have therapeutic, analgesic and antimicrobial properties.
Fish and seafoods
Omega 3 fatty acids contained in oily fish and sea food help to fight off inflammation. Loss of vitamin B1 can occur due to thiaminase activity in raw fishery products, but this is not significant, since fish is generally eaten cooked, and the enzyme inactivated or destroyed.
It is interesting to note that damselfish cultivate and protect their own algae gardens. Today algae are the subject of nutritional research and claim to be protective as well as curative for many chronic diseases.
Oils - Oils are forms of fat that are liquid at room temperature and contain unsaturated fatty acids essential to health. Those fats that solidify at room temperature are usually considered unhealthy since they contain saturated fatty acids. Unsaturated fats can be converted to saturated forms by certain processes like hydrogenation. Cooking at high temperatures too, can destroy their good qualities by converting them into transfats, that are detrimental to health. Therefore, their reuse for refrying is recommended only after they are refreshed, by adding some fresh oil and then utilising it for slow cooking only. All packaged oils and fats as well as products rich in fat should be checked for their transfat and saturated fat content, usually indicated on labels.
Olive Oil - This is the earliest fruit oil that was pressed out from fruit, and is popularly used in Mediterranean diets.The first fraction obtained is known as ‘Extra virgin’ olive oil and has the most flavonoids, whereas the light and extra light versions are further refined or filtered to reduce the fruity olive taste. This process however removes some flavanoids.
Virgin oil is effectively used with tomatoes or foods rich in carotenoids as it increases the absorption of nutrients. The lycopene in tomato is associated with reducing inflammation and improving immune function of the body. Therefore, the practice of using the oil as a salad dressing with lemon or vinegar to go with fish, meat or green vegetables is extensively followed in Mediterranean diets, now adopted globally for health. Research has shown that those following these diets are four times less prone to heart and other diseases than those who completely cut oils or fats from their diets.
Olive oil is rich in antioxidants and anti-inflammatory compounds, helpful in reducing the risk of chronic diseases. It also acts as a lubricant not only for the digestive system but the throat muscles too, and is known to stop people from snoring if sipped before bedtime.
Canola oil - This is extracted from the white mustard seed. While olive oil provides more saturated and monounsaturated fat, canola oil contains more poly unsaturated fat, also considered a healthy oil. It is good for frying because of it’s high smoking point of 400 degrees Celcius, and most frying requires temperatures of 325-375 degrees, so the oil does not degenerate during the process.
Today, virgin plant oils are available pressed from nuts like almonds, coconut, seeds, wheat germ, and other plants. The term kacchi ghani is put on labels to indicate traditionally pressed products, ensuring better quality as against their refined counterparts.
Besides brain foods, it is important to emphasise that hydration is important, and so water or liquids are necessary for maintaining normal brain function as well as that of other organs. A University of Connecticut research stated that even mild dehydration can alter mood, energy level and the ability to think clearly.
The foods discussed are only examples, and it will be noticed that no single food is good for a particular organ of the body, but contains multiple uses since nature intended all life to be interconnected for healthy living. A deficiency of one nutrient or essential compound therefore, has its effects on the efficiency of the whole system.
Caution !
To decrease the work of the body’s own supply of antioxidants one needs to eat fewer sweets and starches too, as these increase the free radicals in the body, affecting brain and health in general.
Remember that free radicals can damage the DNA of healthy cells and alter their operating instructions to the brain. This can cause them to reproduce uncontrollably and form tumours. Therefore, antioxidant containing foods are vital to controlling such damage.
So, be vigilant with food choices and stay healthy.