Are you properly feeding your brain?

Often people just associate food as something that influences our health – heart, brain, skin, eyes, immune system, digestive system. Although food does directly impact these aspects, food also has a great effect over our overall wellness. Food and nutrition go hand-in-hand when it comes to things like mood, energy level, stress, memory and sleep cycle. Some foods can help improve these things while others can make them worse. That is why it is important to know what foods and eating habits will help you feel energized, calmer and generally in a better mood.

 

Brain Power

Your brain is the main control center for our bodies. Our breathing, heartbeat, movements and thoughts are all controlled by our brain. Because of this our brain needs to be constantly fueled so that it can keep all these things performing to their best ability. What you eat directly affects the structure and function of your brain, which ultimately affects your mood.

Certain foods and nutrients impact brain neurotransmitters. These neurotransmitters are the brains electrical system and way of communicating. The nutrients from our food “speak” to these neurotransmitters and can either communicate good or bad messages. These good or bad messages influences things like memory, concentration, energy, mood, stress and sleep. The food we eat has a direct impact on these things, so it is important to know what choices will have a positive impact and benefit our brains. Below are examples of nutrients to add to your diet or tips to help enhance certain parts of your brain power.

 

Memory and Concentration
Antioxidant-rich foods	Berries, spinach, beets
Leafy greens	Kale, swiss chard, collard greens
Omega-3 rich foods	Fatty fish, nuts, seeds, nut butters
Choline	Eggs, peanuts, meat, poultry
Caffiene	Coffee, tea
Mood
Omega-3 fatty acids	Fatty fish, nuts, seeds, nut butters
Folic acid – linked to production of feel good chemical in brain	Leafy greens, citrus fruits, beans, rice, pasta
Selenium	Brazil nuts, tuna, sunflower seeds, whole grain cereals, swordfish
Energy
B-Vitamins	Fortified cereals, whole grains, lean proteins, beans and pasta
Low-fat protein	Eggs, nuts, chicken breast, ground beef
Soluble fiber	Barley, nuts, seeds, beans, lentils
Electrolytes	Water, bananas, sweet potatoes, raisins
LIMIT refined carbohydrates	Sugar, processed, foods, fruit juices
Sleep
Tryptophan	Turkey
Serotonin	Eggs, cheese, pineapple, tofu, salmon
Good Carbohydrates	Barley, whole grains, legumes, whole wheat bread
Melatonin	Sour cherry, broccoli, grapes, nuts, asparagus
AVOID higher fat food	Cream, fatty meat, butter, cheese
AVOID caffiene	Coffee, tea, soda
Stress
Eat regular meals and snacks every 3-5 hours to help moderate mood and energy level
Take a lunch break
Avoid drinking coffee and other caffiene throughout the day
Avoid stress eating, instead enjoy it when you eat
Limit alcohol consumption

 

Happy Brain = Happy Mood

Your brain functions best when it gets premium fuel. Eating a diet that consists of high-quality foods that contain a mix of vitamins, minerals, antioxidants and nutrients most effectively nourishes the brain.

Your brain won’t function at its best if it is running on “low-premium” fuel. Diets consisting of “low-premium” fuel contain foods such as refined sugar and processed foods. These foods will impair your brains functions and therefore greatly impair your mood. Below are certain food and eating behaviors that can either positively or negatively affect our brain power and our mood.

 

“Bad Mood” Food Behaviors

• Low calories intake or eating at irregular intervals
• Missing essential food groups (The best diet is one rich in complex carbohydrates {whole grains, beans, fruits, vegetables} with ample lean protein and unsaturated fats)
• Forgetting essential vitamins and minerals
• Not getting enough Omega-3 fatty acids
• Eating too many processed foods
• Eating foods high in added sugar
• Excessive coffee drinking
• Not drinking enough water

 

“Good Mood” Food Behaviors

• Load plate with mood-supporting foods
• Consume raw foods instead of processed
• Eat Dopamine-building foods
• Increase Omega-3 fatty acids
• Increase consumption of certain nutrients such as magnesium, vitamin D, omega-3, selenium, choline, iron
• Include breakfast everyday

 

So, make sure you keep your brain properly fueled throughout the day. A properly fueled brain will put you in a better mood, keep you energized, help you accomplish the things you set out to do!

 

Sarah Domino, Penn State Intern