Nutrition and the Brain- Diajah Williams

Nutrition is often overlooked and underestimated in medicine. A healthy lifestyle (this includes excursise and good eating habits) is more vital to the body than people think. Nutrition is not just for weight regulation; it poses great importance to the health of the organs, specifically, the brain.

How does nutrition affect the brain?

Because the brain requires a number of different vitamins and minerals to function correctly, proper nutrition is essential for normal cognition, or thinking skills. A healthy diet (low in fat and high in essential nutrients) lowers the risk of memory loss, helps prevent strokes and boosts alertness.

Helps Memory

The vitamins, minerals and phytochemicals contained in fruits and vegetables may help your memory. 
 Folic acid, a B vitamin is particularly helpful and is found in the following:

• peas
• broccoli
• spinach
• artichokes
• beets and 
• oranges

 Additionally, a diet that includes omega-3 fatty acids, which are abundant in fatty fish like salmon, may protect your memory as you age. 

Boosts Alertness

Your brain needs a steady supply of glucose (sugar), to concentrate and stay alert. Carbs are the bodies main energy supply, so getting an adequate amount is important.. Certain minerals, including magnesium, manganese and iron, are needed for your body to metabolize, or break down and use,  glucose. Iron is also important because it allows oxygen delivery to the brain. Iron is found in animal and plant foods, but the type of iron in animal foods is best utilized by the body. Top sources of this type of iron include: 

• chicken 
• beef liver 
• oysters and 
• dark-meat turkey

Prevents Stroke

Good nutrition helps ensure a proper supply of blood to the brain, lowering the risk of a stroke.  A stroke impairs cognitive function because the damaged neurons, or cells in the brain, can never be repaired or replaced. Because oxygen and nutrients are carried in the bloodstream, anything that blocks the supply of blood to the brain, such as plaque on artery walls due to poor health, can damage neurons. Foods that help lower the risk of stoke include:

•  plenty of fruits 
• vegetables
• nuts
• legumes and 
• fish and
•  reducing consumption of red meat and fatty foods.

Bauer, Joy. “Foods Can Help You Boost Your Memory.” Joy Bauer. N.p., 2014. Web. 4 Feb. 2016

<http://www.joybauer.com/healthy-living/food-and-memory.aspx>.

Pauling, Linus. “Cognitive Function.” Oregon State University. Oregon State University, n.d. Web. 4 Feb. 2016
<http://lpi.oregonstate.edu/mic/micronutrients-health/cognitive-function>.