Foods for Better Brainpower

Brain structure and diet: why your brain doesn't like it when you overeat?

One of the factors that negatively affects brain function is overeating. As an organ with high energy demands, the brain is rich in organelles called mitochondria, whose purpose is to produce energy, derived mainly from glucose and oxygen, but also fatty acids (during periods of prolonged fasting). As a side effect of this process, free radicalsare also produced, which are highly reactive molecules that damage cellular structures, including neurons. Eating more than the body needs, combined with a sedentary lifestyle, leads to the excessive production of free radicals, which accelerates brain aging.

Mitochondria, and therefore the brain, require many compounds to function, including B vitamins, magnesium, coenzyme Q10, and antioxidants. These substances can be found in vegetables, especially dark leafy greens (e.g., kale, broccoli, spinach), but also those in other colors (e.g., eggplant, carrots, red bell peppers), berries (e.g., strawberries) or chocolate with a cocoa content of over 70%. Coenzyme Q10 is best introduced through supplementation, as the amount found in food is insufficient to meet the body's needs.

In addition to compounds important for mitochondrial function, the brain requires building blocks and substances essential for neurotransmission, namely fat and protein. Fats beneficial for mental performance are unsaturated fats, found, for example, in fatty fish (sardines, herring, halibut), nuts and seeds (e.g., walnuts, Brazil nuts, almonds, flaxseed) or olive oil. Protein plays a special role because it is used to produce amino acids neurotransmitters, such as dopamine or serotonin. Protein should come primarily from legumes or nuts, to a lesser extent from fish and poultry, and only occasionally from red meat. In turn, the preferred sources of carbohydrates are – in addition to vegetables and berries – whole grain products, such as quinoa, black rice, groats (buckwheat, pearl barley) or whole grain rye bread.

Eat these foods sparingly

A negative impact on the nervous system is caused by saturated fatty acids and trans fats, which are found in highly processed products, such as sweets and confectionery, fried meat (and meat products, such as hot dogs or kabanos sausages), fast food, as well as high-fat cheeses (e.g., camembert). You don't have to eliminate them from your diet entirely, but it's worth limiting them to occasional consumption.

THE MIND DIET – what is it?

Scientists have developed the principles of a diet based on foods with documented neuroprotective effects, meaning they protect the nervous system against adverse changes associated with, for example, the aging process or diseases (such as Alzheimer's). The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay is a combination of the Mediterranean diet and the DASH diet (which aims to reduce hypertension). It identifies 10 food groups that support brain function and 5 that contribute to accelerating or worsening adverse changes (neurodegenerative processes). Brain-healthy foods provide the compounds mentioned in the previous part of the article.

BRAIN-HEALTHY FOODS

Below you will find a list of food groups that are healthy for the brain and those that are better to eat only occasionally.

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BRAIN-HEALTHY FOODS:

Dark leafy greens, e.g., spinach, kale, broccoli

Other vegetables, e.g., zucchini, carrots, tomatoes, bell peppers

Berries, such as strawberries, blueberries

Nuts, e.g., walnuts, flaxseed, almonds

Whole grains, e.g., rice, buckwheat, whole-wheat bread

Legumes, e.g., beans, chickpeas, lentils

Poultry (not fried), e.g., turkey, chicken

Fatty sea fish, e.g., sardines, halibut, herring

High-cocoa chocolate

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FOODS UNHEALTHY FOR THE BRAIN:

Red meat, especially fried and processed foods (e.g., hot dogs, kabanos sausages)

Butter and hard margarines

Sweets and confectionery products, e.g., candy bars, cookies, doughnuts

Full-fat cheeses, e.g., camembert

Fast food