Max Biocare :: Brain Health Products & Information

Abstract: We don’t always know what foods are good for our brain, which is why it is important to seek advice on nutrition for optimal brain function. Your diet affects your brain and the way it functions. What you eat will have a big influence on your mood, behaviour, thoughts, and emotions.

Keywords: Brain food, brain nutrition, bacopa, brahmi, vitamin B1, folate, vitamin B12, zinc

Your diet affects your brain and the way it functions. What you eat will have a big influence on your mood, behaviour, thoughts, and emotions. This is because our brain is made up of, and operates on, the same substances that are found in foods. Optimal brain function is dependent on adequate macronutrients, which include energy including carbohydrates, protein, and fats. A number of micronutrients, such as vitamins B1 and B12, folate, and zinc, also perform a critical role in maintaining brain health. While these nutrients are essential, Bacopa Monnieri (Brahmi), an increasingly popular natural herb, has also been shown to be very beneficial for brain and mental health.

Carbohydrates

All of our memories – the skills and experiences we have are the result of neurons communicating and establishing connections to each other. This process involves sending and receiving electrical signals which consumes a lot of energy. Unlike many of our other organs like the heart and the liver, the brain is unique in that it has a limited ability to burn fat to generate energy. Instead, our brain prefers to get its energy from glucose, which comes from the breakdown of complex carbohydrates and simple sugars. A steady supply of glucose is absolutely crucial in keeping our brain functioning properly. Our neurons are constantly communicating to each other and repairing themselves, even while we sleep. Since our brain cannot store much glucose, it is very important that it has a constant supply of glucose that it can obtain from the blood supply to the brain. Paradoxically, eating complex carbohydrates that take longer to break down to useable energy, rather than glucose or simple sugars like sucrose, are the best way to fuel our brain. Glucose and simple sugars are rapidly digested and released into the bloodstream, causing a sharp rise in blood sugar levels. This triggers our pancreas to secrete insulin, which lowers our blood sugar by stimulating our body organs to take up glucose, and store it for later use. That is, every organ except the brain, because our brain cannot store glucose. Effectively, this means that very little of the glucose and simple sugars you eat will be available to your brain. By contrast, complex carbohydrates, which are made up of long chains of glucose and other simple sugars, must be digested or broken down before the body can utilise them for energy use. This takes time, therefore glucose is gradually released into the bloodstream. Many foods containing complex carbohydrates also contain fibre, which further slows digestion and more steadily maintains blood sugar levels within the body.

Foods: Fruit, milk and milk products are comparatively high in simple natural sugars. Peas, beans, whole grains, vegetables, potatoes, rice, pasta, and bread are comparatively high in complex sugars.

Fats

Our brains are made up of mostly fat, around two-thirds of the brain. In the brain, fats are primarily used as a raw material to build the unique structures of neurons, or nerve cells. The myelin coating around our neurons, which prevents “short circuits” and speeds up electrical signal transmission, is mainly composed of fat. A particular type of fat called docosahexaenoic acid (DHA), has recently attracted much publicity due to the positive research findings of DHA benefits on our health. DHA is a type of omega-3 polyunsaturated fat, and is present in high concentrations in the brain. It is found within the neuronal membrane and myelin, so it will influence how our neurons communicate with each other. DHA also protects our neurons from oxygen free radical damage as we get older.

There are many studies that have found that low levels of omega-3 may be linked to mental conditions such as attention deficit-hyperactive disorder (ADHD), depression, schizophrenia, and dementia. Other studies have indicated the beneficial effects of dietary omega-3 supplementation on these mental illnesses, as well as improving intelligence, especially in children. The initial research looks promising, and larger studies are being designed to further confirm the beneficial results seen so far. Oily fish like tuna, salmon, sardines, trout, and mackerel are packed full of omega-3 polyunsaturated fats.

Foods: Flaxseeds, walnuts, soybeans, tofu, avocados, and fish, are comparatively high in omega-3 fatty acids.

Proteins

Protein is required for all areas of the body, importantly for brain structure and function. Protein, made up of amino acids, are the “building blocks” of many materials and structures common to all cells in the body, including neurons. Also, amino acids are required by the brain to produce the neurotransmitter chemicals that relay signals from neuron to neuron, and cannot function without regular intake. For example tyrosine, an essential amino acid, has been shown to enhance alertness, concentration and memory functions of the brain. Both animal and plant foods can give you proteins. The difference is that animal foods, such as meat, seafood, eggs, and dairy, can give us all the different types of protein we need. However, if you are a vegetarian or vegan, you need to make sure that you include a variety of foods to get all the different forms of proteins that your brain needs. In less developed countries, protein malnutrition amongst children is common, causing neurological problems. Protein is essential in the diet for brain and mental health.

Foods: Whey, soy, egg, and meat are comparatively high in healthy proteins.

Brain Herb: Bacopa Monnieri (Brahmi)

Bacopa monnieri, known as Brahmi, is an herb which has traditionally been used in Indian “Ayurvedic” medicine for more than 3,000 years. Ayurvedic medicine describes Brahmi as a brain tonic that improves one’s ability to think and reason. Originally given to infants in order to “open the gateway to intelligence”, Brahmi has gained more recent scientific support for its beneficial effects on the brain and learning. Brahmi has rapidly become popular and in high demand around the world for these reasons. So, how does it work, and what are the benefits of taking Brahmi?

The main pharmacologically active ingredients of Brahmi are saponins, called bacosides. It is these active constituents within Brahmi that promotes brain health and function. Brahmi’s bacosides enhances nerve impulse activity and neurotransmission within the brain, aids neuron repair, and supports new neuron growth [1]. Brahmi has also been shown to have antioxidant effects in specific areas of the brain, including the hippocampus which regulates memory function [2]. Another beneficial effect of Brahmi is its potent anti-inflammatory properties [3]. All of these qualities of Brahmi provide for the basis behind the positive results seen in clinical trials. A recent study has demonstrated the beneficial effects of Brahmi on reducing the harmful substances within the brain that causes plaques in Alzheimer’s disease [4], while another study showed the positive effects of Brahmi on depression [5]. It has long been thought that Brahmi reduces anxiety, while improving memory and learning. These properties are now supported by evidence from recent clinical trials [6]. Brahmi has also been suggested to provide relief from stress [7]. It seems that the use of Brahmi in Ayuvedic medicine as a brain tonic is justified. Additional benefits of Brahmi on brain and mental health are likely to be uncovered.

Vitamin B1 (thiamin)

Vitamin B1 is required for energy generation by the body, and is essential for proper brain function. In the brain, vitamin B1 is involved in glucose metabolism, because glucose is the preferred source of energy for neurons. Not enough vitamin B1 in your diet can cause a variety of health problems, many involving the brain. Warning signs of vitamin B1 deficiency include nausea, loss of appetite, and depression as neurons may lose their function and die. Severe vitamin B1 deficiency can result in a condition called beriberi, leading to pain and weakness in the arms and legs, memory problems, and confusion. Beriberi is common in many Asian countries, and has caused a considerable amount of health problems. Beriberi is also a common problem in chronic alcoholics. People with Alzheimer’s have also been noted to have significantly lower levels of vitamin B1 [8]. Therefore, vitamin B1 is essential for maintaining brain nutrition.

Foods: fortified breads, cereals, pasta, whole grains, lean meats (especially pork), fish, dried beans, peas, and soybeans, are comparatively high in Vitamin B1.

Vitamin B9: Folate (Folic acid)

The health benefits of folate, particularly on brain development and function, are numerous and substantial. Known to be important for pregnant women in preventing foetal neural tube defects such as spina bifida, folate is beneficial for other neurological reasons such as brain health and function. Folate supplementation helps to improve memory performance [9], and low levels of folate are strongly associated with an increased risk of Alzheimer’s disease [10]. Depression has been correlated with low levels of folate, and studies show that folate is effective as an additive with currently used antidepressant pharmaceuticals [11]. It has recently been recommended that people take 2mg of folate per day for the maintenance and treatment of depression [12]. Pregnant women do require a higher level of folate and are recommended to take 400mcg per day leading up to birth, however many others with a limited diet also do not obtain the amount of folate that they require. Therefore, folate is important for a healthy brain and brain function. Many foods such as breakfast cereals have become fortified with folate, however not all people consume these foods so it remains important to actively seek folate for healthy nutrition.

Foods: yeast, wheat bran, beans (particularly soy and kidney), rye, and some nuts are comparatively high in folate.

Vitamin B12 (Cyanocobalamin)

Vitamin B12 has long been known to be important for maintaining a healthy brain and brain function. Different from other vitamins, vitamin B12 contains a metal (cobalt), and is by far the largest and most complex of all vitamins. Working together with folic acid (folate), vitamin B12 is needed to break down fats and proteins, maintaining our genetic materials, and for our body to make haemoglobin, the oxygen-carrying protein in our red blood cells. Many people have less than optimal vitamin B12 levels, with 56% of middle-aged men being vitamin B12 deficient. A mild deficiency in vitamin B12 is often not obvious. However, more serious signs of vitamin B12 deficiency include numbness and tingling of the arms and legs, difficulty walking, memory loss, disorientation, dementia, and loss of appetite. Interestingly, many of the signs of vitamin B12 deficiency are also seen in folic acid deficiency, which probably reflects how closely these two nutrients work together normally. It has been suggested that people with depression would benefit from both vitamin B12 and folate supplementation [13]. Vitamin B12 supplementation has also been shown to improve memory, especially in younger people [14]. Vegetarians need to ensure they actively seek out this vitamin as it is not highly prevalent in the vegetarian diet.

Foods: liver, meat, milk, cheese and eggs, and almost anything of animal origin are comparatively high in vitamin B12.

Zinc

Zinc is an essential mineral in the diet responsible for many chemical reactions creating energy for metabolism, and many processes in the brain. Zinc is especially important for growth and protein synthesis in infants, children, adolescents and pregnant women. More specifically for brain and mental function, zinc is involved in neuron electrical transduction. Zinc is found in high concentrations in the brain and performs an important protective role against oxidative damage and impaired function of neurons [15]. It is believed that zinc can improve attention and memory, and being deficient in zinc can cause mental insufficiencies. People with depression have low levels of zinc [16], and supplementation with zinc has been shown to have positive effects on depressive symptoms [17]. Zinc has also been shown to be effective for attention-deficit hyperactivity disorder (ADHD) [18]. The beneficial effects of zinc on brain and mental health are many and various. It even improves our sense of taste! Zinc is therefore very important component in our diet.

Foods: oysters, red meat, poultry, beans, nuts, whole grains, fortified breakfast cereals, and dairy products, are comparatively high in zinc.

References:

Singh, HK, Dhawan, BN (1997). Neuropsychopharmacological effects of the Ayurvedic nootropic Bacopa monniera Linn. (Brahmi). Indian Journal of Pharmacology, Volume 29, pp359-365.
Bhattacharya, SK, Bhattacharya, A, Kumar, A, Ghosal, S, (2000). Antioxidant activity of Bacopa monniera in rat frontal cortex, striatum and hippocampus. Phytotherapy Research, Volume14(3), pp174-9.
Channa, S, Dar, A, Anjum, S, Yaqoob, M, Atta-Ur-Rahman, (2006). Anti-inflammatory activity of Bacopa monniera in rodents. Journal of Ethnopharmacology, Volume 104(1-2), pp286-9.
Holcomb, LA, Dhanasekaran, M, Hitt, AR, Young, KA, Riggs, M, Manyam, BV, (2006). Bacopa monniera extract reduces amyloid levels in PSAPP mice. Journal of Alzheimers Disease, Volume 9(3), pp243-251.
Sairam, K, Dorababu, M, Goel, RK, Bhattacharya, SK (2002). Antidepressant activity of standardized extract of Bacopa monniera in experimental models of depression in rats. Phytomedicine, Volume 9(3), pp207-211.
Stough, C, Lloyd, J, Clarke, J, Downey, LA, Hutchison, CW, Rodgers, T, Nathan, PJ, (2001). The chronic effects of an extract of Bacopa monniera (Brahmi) on cognitive function in healthy human subjects. Psychopharmacology, Volume 156, pp481-484.
Sheikh, N., Ahmad, A, Siripurapu, KB, Kuchibhotla, VK, Singh, S, Palit, G, (2007). Effect of Bacopa monniera on stress induced changes in plasma corticosterone and brain monoamines in rats. Journal of Ethnopharmacology, Volume 111(3), pp671-6.
Gold, M, Chen, MF, Johnson, K, (1995). Plasma and red blood cell thiamine deficiency in patients with dementia of the Alzheimer's type. Archives of Neurology, Volume 52(11), pp1081-6.
Durga, J, van Boxtel, MP, Schouten, EG, Kok, FJ, Jolles, J, Katan, MB, Verhoef, P, (2007). Effect of 3-year folic acid supplementation on cognitive function in older adults in the FACIT trial: a randomised, double blind, controlled trial. Lancet, Volume 369(9557), pp208-216.
Ravaglia, G, Forti, P, Maioli, F, Martelli, M, Servadei, L, Brunetti, N, Porcellini, E, Licastro, F, (2005). Homocysteine and folate as risk factors for dementia and Alzheimer disease. American Journal of Clinical Nutrition, Volume 82(3), pp636-643.
Coppen, A., Bailey, J, (2000). Enhancement of the antidepressant action of fluoxetine by folic acid: a randomised, placebo controlled trial. Journal of Affective Disorders, Volume 60(2), pp121-130.
Abou-Saleh, MT, Coppen, A, (2006). Folic acid and the treatment of depression. Journal of Psychosomatic Research, Volume 61(3), pp285-287.
Coppen, A, Bolander-Gouaille, C, (2005). Treatment of depression: time to consider folic acid and vitamin B12. Journal of Psychopharmacology, Volume 19(1), pp59-65.
Bryan, J., Calvaresi, E, Hughes, D, (2002). Short-term folate, vitamin B-12 or vitamin B-6 supplementation slightly affects memory performance but not mood in women of various ages. Journal of Nutrition, Volume 132(6), pp1345-1356.
O'Dell, BL, (2000). Role of zinc in plasma membrane function. The Journal of Nutrition, Volume 130(5S Suppl), pp1432-1436.
Levenson, CW, (2006). Zinc: the new antidepressant? Nutrition Reviews, Volume 64(1), pp39-42.
Nowak, G., Siwek, M, Dudek, D, Zieba, A, Pilc, A, (2003). Effect of zinc supplementation on antidepressant therapy in unipolar depression: a preliminary placebo-controlled study. Polish Journal of Pharmacology, Volume 55(6), pp1143-1147.
Bilici, M, Yildirim, F, Kandil, S, Bekaroğlu, M, Yildirmiş, S, Değer, O, Ulgen, M, Yildiran, A, Aksu, H, (2004). Double-blind, placebo-controlled study of zinc sulfate in the treatment of attention deficit hyperactivity disorder. Progress in Neuropsychopharmacology & Biological Psychiatry, Volume 28(1), pp181-190.

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