Food for thought
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Can you really eat your way to a good memory?
by Eveline Gan
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YES, you can, say nutrition experts. Not only does your diet affect your health, it also affects your brain power.
The right diet, nutrition consultant Mayura Mohta said, can transform and boost your intelligence, memory and concentration. Eating the wrong types of food may just be one of the reasons why you keep zoning out during department meetings.
Explained Mayura, founder of social enterprise Healthfriend - which conducts nutrition workshops: "Your moods, memory and intelligence are not programmed elements over which you have no control.
"Both the brain cells and neurotransmitters (brain chemicals that transmit messages in the brain) depend on nutrients you consume in your diet. Therefore, what you ingest has a huge impact on how you think and feel."
Here, we check out a list of nutrients that may give your brain a boost.
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Fatten your brain
What: Omega-3 fatty acids
Get it from: Cold-water fish such as salmon, tuna, sardines and mackerel, or high quality fish oil supplements.
>> Did you know that around 60 per cent of your brain is made of fat? In an interview with TODAY, Dr Alex Richardson, senior research fellow at the University of Oxford's Department of Physiology, Anatomy and Genetics, said "the right kind of fats is critical for brain function and structure".
She was referring specifically to good fats called Omega-3 fatty acids, including EPA and DHA, which are essential for repairing and replacing damaged brain cells.
Senior dietitian Lyvia Lai from the Khoo Teck Puat Hospital said there is evidence to show that Omega-3 fatty acids from marine sources (fish or supplements) have a positive effect on people with dementia or cognitive impairment.
In fact, people with diets high in Omega-3 fatty acids are less likely to have the brain shrinkage associated with Alzheimer's disease, according to a new study published on Dec 28 last year, in the online issue of medical journal Neurology.
The same study also showed that people with diets high in bad fats, specifically trans fats found in most processed foods, were more likely to have brain shrinkage and lower scores on the thinking and memory tests than people with diets low in trans fat. Mayura added that these toxic fats also have a detrimental effect on moods, memory and concentration.
Energise with protein
What: Protein
Get it from: Dairy products (keep them low-fat), eggs, poultry, fish, lentils, beans, split peas and soy products.
>> How well your neurotransmitters work is dependent on protein food, said Mayura. For instance, the amino acid pyroglutamate - found in dairy products, fish, fruits and vegetables - greatly enhances memory and mental function. Another amino acid, glutamine, improves mood and mental performance and decreases addictive tendencies, she added.
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Protect with antioxidants
What: Antioxidants
Get it from: Fruit, vegetables, wholegrains, nuts, legumes and tea.
>> According to Lai, free radicals have been shown to cause oxidative damage to brain cells which in turn affect a person's brain function. Free radicals are molecules in the body which are associated with ageing and tissue damage.
The good news is that foods rich in antioxidants seem to be able to neutralise these free radicals, she said.
"There are increasing studies to suggest the effectiveness of supplementary antioxidants to delay the process of dementia or cognitive impairment," said Lai. However, she added that further research is still needed to find out the beneficial dosage.
A Singapore Longitudinal Ageing Study on 2,501 Chinese adults aged 55 years and above found that regular tea consumption (of two cups or more per day) may lower the risk of cognitive impairment. Lai said this could be due to the antioxidants (catechins) found in tea.
Brain fuel
What: Complex carbohydrates
Get it from: Wholegrains such as brown rice, whole wheat pasta and wholemeal bread.
>> Like our body, the brain needs a good dose of carbohydrates to run its engine. Lai calls carbs "the basic fuel for the brain".
What type of carbs you consume is important though. Go for whole grains. They contain a good amount of fibre, and hence slow down sugar release for a more stable mental performance, said Mayura. She also suggested having complex carbs such as multi-grain bread or oats with other foods high in fibre and vitamins such as fruit or beans.
"These foods have vitamins, minerals and fibre - all of which help to maintain blood sugar level balance, thereby enhancing optimal mental performance," she explained.
Avoid refined carbs which may give a temporary "sugar kick".
"A fluctuating blood sugar level is directly linked to mood swings, as well as erratic concentration and energy levels," explained Mayura.
This article was featured in Today January 17, 2012.
http://www.todayonline.com/Health/EDC120117-0000009/Food-for-thought
