Food for thought: How to eat for a Stronger Brain

Diets usually focus on your body- staying lean and muscular. However, a sound body isn’t much good without a sound mind to run it. What we eat has a tremendous impact on our brain-mental clarity, anxiety and mood. In this article there will be a specific focus on using nutrition to hack aspects of brain health. Here are some hacks for a stronger brain:

1. Polyphenols to keep your brain young:

As we breathe, we are flooding our system with oxygen which our mitochondria(power plants of cells) latches onto and uses to make fuel. They leave behind free radicals, the part of oxygen they cannot use. A few free radicals help destroy damaged cells but an excess starts attacking strong cells causing inflammation and ageing. Chronic stress, toxins from smog, mold, sugar produce free radicals in excess. The solution is to eat veggies which contain polyphenols that neutralize free radicals and prevent their damage. Low inflammation boosts blood flow to brain providing it with more oxygen to make more energy giving you stable energy and focus. Here are some sources of polyphenols:

• Coffee: It has special polyphenols that protect high fat cells which make up most of our brain, making it highly neuroprotective.
• Green tea: It contains theanine, catechins which prevent cognitive decline. Theanine also improves attention and mood when paired with caffeine.
• Blueberries: They get their deep blue colour from anthocyanins which increase blood flow and life span.
• Pomegranates: They contain ellagitannins,special polyphenols that protect mitochondria from damage and prevent cognitive decline.

2. Saturated fats keep the brain cells insulated:

The brain is 60% fat, 25% of which is cholesterol. So low cholesterol leads to cognitive decline. Cholesterol also helps balance our sex hormones. Here are some sources of saturated fat and cholesterol:

• Butter: The sunny yellow colour and creamy consistency shows presence of extra nutrients. It is better to avoid waxy butters.
• Eggs : The egg yolk when a colour of deep yellow or orange again shows presence of extra nutrients. Egg yolks help raise the good cholesterol levels in our bodies.
• Dark chocolate: The darker the better. It is also full of polyphenols. Avoid ones with sugar.

3. Omega-3s for inflammation and brain structure:

They help in decreasing inflammation across your whole body especially the brain. DHA(docosahexaenoic acid), a type of omega-3 is the main structural component of the brain and helps in sharper memory and brain cell integrity. Here are some sources of omega-3s:

• Fish: Mackerel, salmon, sardines are good sources of omega-3 fatty acids.
• Organ meats: Liver, kidneys are high in DHA and make for excellent sources of omega-3s.

These diet principles will help you form a solid foundation and base for a fast,resilient brain.