Health Tips

Prepared by Nutritionist Tian Hui

5 Foods That Help Support Brain Health

Food is much more than just the supply of energy; it has been recognized that our diet plays a critical role in our health. In recent years, there has been a growing interest in the consumption of foods and the role of nutrition on brain health and function. Our brain is one of the most important organs in the human body, and our life and functioning greatly depend on it. There are potential benefits of consuming specific nutrients that can be beneficial to brain health and overall wellness. Here are 5 foods that can nourish your brain health.

1. Salmon

Salmon is a form of fatty fish that contains one of the highest amounts of Omega-3, namely docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 fatty acids are important for brain health, specifically DHA, as it has been shown to be the predominant Omega-3 polyunsaturated fatty acids (PUFAs) in the brain. Our bodies naturally do not produce sufficient Omega-3 fatty acids; thus, it is necessary to obtain them through dietary sources and supplementation.¹

2. Green Tea

Green tea is one of the most commonly consumed beverages worldwide. Research has shown that green tea consumption has beneficial properties on cognition and human brain function. Why? This is because green tea contains two special bioactive compounds – L-theanine and Epigallocatechin gallate (EGCG) that act as powerful antioxidants and play an important role in focus, alertness, and memory.² In addition to the above-mentioned benefits, recent research also suggests that green tea provides neuroprotective properties to certain neurodegenerative conditions.³

3. Dark Chocolate

Dark chocolate usually contains a high percentage of cocoa and cocoa butter with varying amounts of sugar. Being one of the tastiest snacks, little did we know that cocoa is rich in antioxidants named flavonoids, mainly found in the form of epicatechin. As such, the antioxidant properties in cocoa can play a potential role in cognitive function and limit neurodegeneration.⁴ Dark chocolate can be a comforting snack, but don’t forget to choose your dark chocolate wisely as it can be high in sugar content.

4. Mushrooms

Mushrooms are of one the unique foods that we incorporate into our diet, and there appear to be powerful benefits behind these seemingly unremarkable fungi. A recent study published by the National University of Singapore (NUS) in 2019 found that seniors who consume more than two standard portions of mushroom weekly may have a reduced risk of having a mild cognitive impairment (MCI).⁵ Benefits from mushrooms can be attributed to a unique natural compound called Ergothioneine, a natural antioxidant amino acid that contributes to neuroprotective effects of the brain.⁶ So don’t forget your mushrooms the next time you go grocery shopping!

5. Blueberries

It is important to consume a variety of fruits and vegetables as it is associated with a reduced risk of cognitive impairment. One of the wonder fruits would be blueberries, which are a rich source of anthocyanins, an antioxidant that gives blueberries its purple pigment. The consumption of blueberries has been linked to reduced oxidative stress. In addition, blueberries may help prevent age-related and degenerative processes in the brain.⁷

References:

1. Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition (Bethesda, Md.), 3(1), 1–7. https://doi.org/10.3945/an.111.000893
2. Mancini, E., Beglinger, C., Drewe, J., Zanchi, D., Lang, U. E., & Borgwardt, S. (2017). Green tea effects oncognition, mood and human brain function: A systematic review. PHYTOMEDICINE.https://doi.org/10.1016/j.phymed.2017.07.008
3. Malar, D. S., Prasanth, M. I., Brimson, J. M., Sharika, R., Sivamaruthi, B. S., Chaiyasut, C., & Tencomnao, T. (2020). Neuroprotective Properties of Green Tea (Camellia sinensis) in Parkinson’s Disease: A Review. Molecules (Basel, Switzerland), 25(17), 3926. https://doi.org/10.3390/molecules25173926
4. Nehlig A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British journal of clinical pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x
5. Feng, L., Cheah, I. K., Ng, M. M., Li, J., Chan, S. M., Lim, S. L., Mahendran, R., Kua, E. H., & Halliwell, B. (2019). The Association between Mushroom Consumption and Mild Cognitive Impairment: A Community-Based Cross-Sectional Study in Singapore. Journal of Alzheimer’s disease : JAD, 68(1), 197–203. https://doi.org/10.3233/JAD-180959 (mushroom).
6. Beelman, R. B., Kalaras, M. D., Phillips, A. T., & Richie, J. P., Jr (2020). Is ergothioneine a ‘longevity vitamin’ limited in the American diet?. Journal of nutritional science, 9, e52. https://doi.org/10.1017/jns.2020.44
7. Subash, S., Essa, M. M., Al-Adawi, S., Memon, M. A., Manivasagam, T., & Akbar, M. (2014). Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural regeneration research, 9(16), 1557–1566. https://doi.org/10.4103/1673-5374.139483