"Let food be thy medicine and medicine be thy food." This quote from Hippocrates, who some consider the father of Western medicine, highlights how early scholars understood the significance of nutrition not simply in upholding physical health but also in promoting overall well-being. If you've ever assumed food science was considered long ago in the distant past, you wouldn't be wrong. Throughout history, food has been viewed as more than just a form of sustenance. Rather, it was understood for its influence on both the body and brain. Today, modern science continues to confirm these ancient beliefs, showing how deeply food impacts our cognition.
While specific dietary habits clearly have greater impacts than others, we should view food through the same lens as medicine—a crucial component of both physical and mental health. The continually developing field of food science uncovers how nutrition impacts our health, and one widely accepted principle is the vital link between diet and brain function
Before we move into how we can ensure this link between diet and the brain can be positive, we must first know a bit more about the composition of the brain. Weighing at around 3 pounds in an average adult, the brain is approximately 40 % water, proteins, and carbohydrates. The remaining 60% is fat. But what happens when we don't balance these nutrients effectively? To answer this question, it would help to analyze a few eating habits that disrupt this nutrient balance and the impacts they may cause:
Overeating during childhood: Studies have shown that excessive food consumption during key developmental ages may make the brain overly sensitive to inflammation (a response to tissue damage). This increased sensitivity may lead to complications later in life, such as reduced cognitive function
Overconsumption of saturated fats: Consuming large amounts of processed or fried foods in adulthood may trigger inflammation in the hippocampus, which is essential for memory and learning. As a result, this could impair both learning skills and memory retention in the long term.
Not balancing omega-3 and omega-6 fatty acid intake: Not maintaining a healthy ratio of these acids, which are found in foods like oil or fish, can worsen microglia (which are immune cells in the brain). This imbalance can subsequently hinder brain cell communication, increasing the likelihood of developmental issues later on.
So, how do we actually improve our cognitive health through our diet? Here are some research-backed tweaks that could optimize diets, based on research from institutions like Harvard:
Leafy green vegetables: Vegetables such as kale, spinach, and broccoli are rich in nutrients that benefit brain health, including lutein, Vitamin K, and beta carotene. Studies show that these nutrients may help slow cognitive decline
Nuts: Nuts have been shown to increase memory retention in adults
Fatty fish: Fatty fish are rich in omega-3 fatty acids. Subsequently, they have been shown to reduce blood levels of beta-amyloid, a protein associated with Alzheimer's disease, and support healthy brain development
Berries: These are rich in flavonoids, which have been shown to enhance cognitive function. Studies show that people with the lowest flavonoid intake are 19% more likely to report memory and cognitive issues compared to those with the highest intake
While the general guidelines for a brain-healthy diet have been explored, it is crucial to acknowledge that an individual's nutritional needs may vary based on factors like genetics, lifestyle, and pre-existing health conditions. Personalized nutrition is now an emerging area of research, which tailors diets to meet individual needs for optimal cognitive performance.
Additionally, advances in fields such as nutrigenomics, which is the study of the interaction between our genes and diet, offer invaluable insight as to why certain people experience different stimuli to foods. While some may benefit more from omega-3-rich diets, others may need to re-direct their attention to antioxidants to mitigate the impact of oxidative stress that impacts brain health.
As research into nutrigenomics and food science as a whole increases, we may soon have tools that can provide dietary recommendations tailored to one’s genetic makeup. This could provide groundbreaking recommendations that could enhance cognitive function and bolster mental clarity for wider society.
References:
Nutrigenomics. The basics. | The Nutrition Society Assessed and Endorsed by the MedReport Medical Review Board