All brightly colored fruits and vegetables are brain food loaded with vitamins, minerals and phytochemicals that maintain and enhance brain health. Malnutrition early in life is associated with below-normal intelligence, and functional and cognitive defects.
1. Proteins
Proteins are essential for production of brain tissue, enzymes and neurotransmitters.
Sources: Chicken and fish, pulses, dairy products and soya foods.
2. Carbohydrates
Regulate mood and behavior. Complex carbohydrates like whole grain wheat, cereals and potatoes keep sugar levels steady and brain energy high for long. They give quick energy.
3. Fats
Omega-3 fatty acids-salmon, sardines, trout, tuna, herring, mackerel-promote emotional balance and positive mood. Lack of it causes depression, poor memory and low IQ. But, fat diet should be taken in limited quantities. Stay away from junk food.
4. Vitamins and Minerals
A. Vitamin A, C and E are antioxidants and promote and preserve memory. Vitamin C is present in citrus fruits while major source for Vitamin D is Sun light.
B. Thiamine
Vitamin B found in grain products, pork, legumes, nuts, seeds and organ meats. It is involved in metabolism of glucose, brain’s source of energy. Alcohol interferes with thiamin metabolism.
C. Vitamin B-12
It is present in foods of animal origin like milk meat and egg. It is needed to maintain the outer coating-myelin sheath-of nerve cells. Inadequate myelin results in nerve damage. Deficiency causes low blood iron, irreversible nerve damage and dementia.
D. Folic Acid
B vitamin found in liver, yeast, asparagus, fried beans and peas, wheat, broccoli and some nuts. Even modest deficiency in a pregnant woman increases risk of neural tube defects in fetus.
E. NIACIN
In enriched grains, meat, fish, wheat bran, asparagus and peanuts. Deficiency causes irritability, headache and loss of memory, insomnia and emotional instability.
F. VITAMIN-E
It is an Anti oxidant vitamin delays ageing. It is present in plant oils, green leafy vegetables and fortified breakfast cereals. Nerve damage from deficiency could be irreversible.
G. Magnesium
Green, whole grains, nuts, seeds, and bananas, and manganese-whole grains, nuts and some fruits and vegetables-are essential for brain energy sodium, potassium and calcium are vital for the thinking process; facilitate transmission of messages.
H. Water
Dehydration can raise stress hormones which can damage the brain over time. Water is essential for concentration and mental alertness.
