Further information

Food for Brains

Remember the old adage: you are what you eat!

This is as true for the brain as it is the body. Your diet affects the chemicals in your brain and ultimately how it functions. Fortunately, what you eat is within your control.

The brain is a hungry organ, though it is only around 2% of total body weight it uses up to 30% of the day’s calories.

The Franklin Institute in Philadelphia came up with the idea of the Brian Food Pyramid. It is a true three-dimensional pyramid with four sides, which represent the base of the pyramid and are the building blocks to a healthy brain:

• Amino acids - network your brain cells – provide the connections
• Fatty acids - build your brain – provide the building blocks
• Glucose - fuels your brain – provides energy
• Vitamins and minerals - defend your brain – provide protection

Because each side works together to form a strong and healthy structure; optimum nutrition for the brain means achieving the correct balance of these elements.

Amino acids

What are Amino acids?
Amino acids are the building blocks of proteins; your body breaks down dietary protein to form amino acids. They form short chains called peptides or polypeptides, which in turn form the structures of proteins. A protein is a complex organic compound that is essential to the structure and function of all living cells and viruses. They provide the transport of nutrients, oxygen and waste throughout the body. The sequence of amino acids in a protein determines the structure and function of the protein. Our bodies need twenty different amino acids for normal functioning, these are called proteogenic amino acids. Nine of these are called ‘essential amino acids’ because the body cannot manufacture them and they must be obtained from the diet. The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Another, alanine, although not required in normal adults is required for infants because their metabolism is not fully developed.

What role do amino acids play?
Amino acids are at the start of the chain leading to the linking of the brain network. Amino acids form the proteins that are used to make the neurotransmitters that allow your brain cells to network. Neurotransmitter is the name given to the special brain chemicals that provide mood. They dictate how you experience emotions and how you feel. They operate in the synapse (the gap between two neurons), without neurotransmitters the network would not function, the brain would not work.

How can amino acids be obtained?
Amino acids come from the proteins that you eat.
Dietary proteins fall into two groups:

• Complete proteins – which contain ample amounts of all nine essential amino acids.

Sources such as fish or meat, eggs, cheese and yoghurt contain complete proteins.

• Incomplete proteins – which provide only some of the essential amino acids, but these can be combined to obtain all necessary amino acids. For example: rice and beans combine to make a complete protein. Corn is rich in methionine, so vegetarians often combine corn and beans to get a balanced protein.
  It is better not to supplement using amino acids as the balance of these is critical and the affects of excess amounts has not been determined.

Food is the best source of amino acids.

What to watch out for?
Alcohol and drugs can adversely affect the production and action of amino acids.

Fatty acids

What are Fatty acids?
Up to 2/3 of your brain is composed of fats, but these are special fats. Two major constituents are the two family groups of fats that are called essential fatty acids; omega-3 & omega-6. They are called this because the body cannot manufacture them; they have to be obtained from your diet.

Omega-3 essential fatty acids include: the parent alpha-linolenic acid (ALA) which the body can convert into longer chain versions: eicosapentaenoic acid (EPA) and to a lesser extent docosahexaenoic acid (DHA).

Omega-6 essential fatty acids include: the parent linolenic acid (LA) which the body can convert into long chain versions: gamma-linolenic acid (GLA) and arachidonic acid (AA)

It has been shown that DHA although not the most dominant fatty acid in the brain is perhaps one of the most important for brain development.

More information on essential fatty acids

What role do fatty acids play?
Fatty acids are used by your brain to create specialised cells that allow you to think and feel. They are incorporated into the very structure of your brain; it's building blocks. Essential fatty acids DHA and AA are crucial for optimal development of the brain and eyes; DHA as a structural building block, AA for its structural and functional benefits.

The importance of these two EFAs in infant nutrition has been demonstrated many times.
Breast milk contains these special fats and is known to help build the growing babies brain.

More information on the role of essential fatty acids
More information on breastfeeding and essential fatty acids

How can fatty acids be obtained?
These essential fatty acids can be obtained from the foods that you eat.
Omega-3 essential fatty acids are found in: oils such as flaxseed (linseed) and rapeseed (canola) oil, dark green leafy vegetables, and, oily cold-water fish such as mackerel, sardines & wild salmon.

Omega-6 essential fatty acids are found in: oils such as: borage (starflower), evening primrose, sunflower, and egg yolks & organ meats.

More information on food sources of essential fatty acids

What to watch out for?
Our modern lifestyle has led to an overabundance of omega-6 fatty acids in our diet. This can lead to a situation where the ratio of omega-6 is too high to the detriment of omega-3 levels. This imbalance should be addressed.
More information on balancing omega-3 and omega-6 fatty acids

Glucose

What is Glucose?
Glucose is the form of sugar that travels in your bloodstream to fuel your brain and body. This blood sugar is the only form of fuel used by brain cells; it is their prime energy source. But too much glucose can be detrimental and can actually deprive your brain of this important energy source.

What role does glucose play?
Mental activity requires a lot of energy. This blood sugar (glucose) is the prime source of energy for the brain. Brain cells cannot store glucose so they depend on the bloodstream to deliver a constant supply of this precious fuel. Brain cells need twice as much energy as other cells in your body. The electrical impulses responsible for communicating consume half of the brain's energy (nearly 10% of the whole body). This indicates how important glucose (blood sugar) is to brain function.

How can glucose be obtained?
Glucose is obtained from carbohydrates. They are the starches and sugars you eat in the form of grains, fruits and vegetables.

There are two types of carbohydrates: complex and simple
Complex carbohydrates are like ‘time release’ capsules of sugar, they tend to be found in natural foods which have cell walls made of cellulose fibre that resists digestion, slowing down the breakdown and release of sugars into the bloodstream.

Simple carbohydrates are more like a direct injection, an explosion of sugar. They are found in most processed or refined foods and some natural foods. They break apart quickly and so enter the bloodstream rapidly. Sugary foods such as fruit juices and honey are examples of natural carbohydrates that release glucose which is absorbed quickly through the stomach wall.

What to watch out for?
Mental activity requires a lot of energy but this fuel must be constant; balance is critical. Too much sugar or refined carbohydrates at one time can actually deprive your brain of this special energy supply and reduces your brains power to concentrate, remember and learn.

When you eat something with a high sugar content it gives a boost that is short-lived. You get a peak of energy then it drops off causing an energy crisis. This is why an hour or two after drinking a sugary drink you feel the need for another boost. This can lead to cycling of blood sugar levels, which is not good for your brain and body.

More information on balancing brain sugars

Vitamins & minerals (micronutrients)

What are minerals and vitamins?
Minerals are inorganic naturally occurring elements found in the earth and water. The body uses over 80 minerals; major ones include calcium, chromium, iodine, iron, magnesium, manganese, phosphorous, potassium, selenium and zinc.

Vitamins are natural organic substances (they contain carbon) these nutrients have two classifications; water-soluble and fat-soluble.

Your body easily absorbs water-soluble vitamins; your kidneys remove those that you do not need, this excess comes out in your urine. You body does not store large amounts. Water-soluble vitamins include, the B vitamins: B1, B2, B3, B6, B12, vitamin C, vitamin H and folic acid.

Fat-soluble vitamins are stored in body fat, your body needs to use bile acids to absorb them. Fat-soluble vitamins include vitamin A, vitamin D, vitamin E and vitamin K.

Vitamins and minerals are found in all plants and animals and are essential, in small amounts, for life sustaining processes. They are both nutrients for the human body that are contained within the food that we eat.

More general information on minerals

What role do minerals and vitamins play?
Minerals act as catalysts for many important bodily functions: they help in the production of hormones, the transmission of messages through the brain and nervous system and the utilisation of nutrients in food. They help in the release of energy from food and become part of the skeletal system (bones).

Vitamins control the chemical reactions within the body that convert food into energy and living tissue, they help to keep nerves and skin healthy and also help to make red blood cells. They are incorporated into different enzymes. Enzymes are part of all living cells and they control all of the chemical reactions that take place in the body. Vitamins have different names because they can have various forms. Some forms function as anti-oxidants or can assist other substances to act as anti-oxidants.

In the context of the brain these micronutrients (minerals and vitamins) provide protection for the brain, they safeguard it's cells from damage and dysfunction, and they can help maintain the oxygen balance in your brain. Each of your brain cells uses oxygen; your brain needs ten times more oxygen than the rest of your body. But jsu as importantly some minerals and vitamins; turn glucose into energy, amino acids into neurotransmitters and simple essential fatty acids into more complex fats. Minerals and vitamins act as the first line of defense against free radicals in their role as anti-oxidants. Oxidants, commonly called free radicals, are naturally occurring atoms or groups of atoms that are formed when oxygen reacts with certain molecules, they cause cells to function poorly or die. This can lead to chronic disease or illness. The whole body needs anti-oxidants as a defence system against this damage. They can also help repair damage already sustained by cells. The main micronutrient antioxidants are beta-carotene (a precursor to vitamin A), vitamins B1 and B12, vitamin C, vitamin E, magnesium and selenium.

Minerals and vitamins are vital to overall mental and physical health; they often work together.

How can minerals and vitamins be obtained?
The body can manufacture a few vitamins unlike minerals; all must be obtained from the diet. A diet rich in fruits, vegetables, grains and cereals can provide all of the vitamins needed by the body, in small doses, and in a balanced way. It is not possible to ‘overdose’ on vitamins and minerals that you get from the foods that you eat. But if you take supplements it is easy to take too much.

But some sources say that it is very difficult to obtain the full range of micronutrients from our ‘modern’ diets particularly if you follow a rigid dietary program, for example many vegans consume enough vitamin B12 to avoid anaemia and nervous system damage, but many may need to ‘top up’ with a supplement to minimise the potential risk of heart disease or pregnancy complications.

Minerals and vitamins are best obtained from a balanced diet that encompasses many food groups such as bread, cereals, dairy products, grains, meats, seafood, vegetables, and fruits particularly citrus fruits.

Supplementation may well be required for some people but you should really consult your doctor before taking particular mineral supplements, especially during pregnancy and whilst breastfeeding.

What to watch out for?

There are over forty substances that are known to be essential in the human diet, but of these only three micronutrients; vitamin A, iron and iodine are thought to be commonly deficient. Zinc might also be included in this category.

Minerals can build up in the body and can be toxic with harmful effects. Balance is critical, if one mineral is in excess it will ‘steal’ from others causing deficiencies. For this reason taking mineral supplements is not recommended. It is best to consult your doctor.

Excess water-soluble vitamins can be excreted from your body but fat-soluble vitamins (A, D, E and K) can accumulate in the body and cause toxic effects that can be potentially dangerous to health. Always consult a doctor before taking particular vitamin supplements.

More information on healthy diet during pregnancy