The University of Kentucky Public Relations & Strategic Communications Office offers a weekly health column available for use and reprint by the media. This week’s column is by Lauren Batey, program coordinator for the Food as Health Alliance.
LEXINGTON, Ky. (Aug 5, 2024) – Recent research has shown that our diet plays an important role in maintaining not only physical health, but also our brain health. Foods high in sugar and processed foods can slow down brain function and negatively affect mental health. Your brain needs healthy foods like fruits, vegetables, whole grains, fish and lean meats to function properly.
The brain and gut share important connections through a pathway called the gut-brain axis. The vagus nerve connects your brain to your stomach, allowing them to communicate directly. Your gastrointestinal tract is sometimes called your “second brain” because of this connection. This connection can be seen in our daily life; whenever you have “butterflies in your stomach,” you feel a direct connection.
Additionally, the microbiome full of microbes living in our gut can have a profound effect on our mood and mental health. These bacteria thrive when you eat a diet high in fiber from whole foods.
Take advantage of the connection between your diet and brain function and eat these “brain foods” to increase your mental alertness and mood.
Berries: Berries, especially blueberries, are high in flavanols that are associated with improved cognitive function. Flavanols help improve blood flow to the brain. Additionally, the antioxidants in blueberries help protect brain cells from oxidative stress and inflammation. Research has shown a link between regular consumption of berries and a reduced risk of certain mental disorders such as Alzheimer’s and dementia.
Fish: Omega-3 fatty acids play an important role in promoting a healthy brain. They reduce inflammation and improve communication between brain cells. Omega-3 also helps to grow and repair brain cells which improves cognitive function. These healthy fats can be found in seafood such as salmon, sardines, mackerel, tuna, cod and oysters.
Leafy green: Leafy vegetables are a common part of a healthy diet because of their nutritional value. Spinach, arugula, kale and collards are rich in vitamins A and C and high in fiber and folate. Research has shown that regular consumption of leafy greens can lead to slower cognitive decline and improved memory as you age. Try adding these nutrients to whole grain pasta, soups and smoothies to sneak in a healthy dose of nutrition.
Nuts: Nuts like walnuts, pistachios and almonds are good for your brain health. Almonds are known to help improve memory. Pistachios can help with inflammation and can help with inflammation. Walnuts are rich in antioxidants and DHA, a fatty acid that can improve learning ability.
Taking care of your brain health also means taking care of your gut. A healthy and balanced microbiome is linked to a reduced risk of various mental health problems and improved memory and cognition. Take care of your gut health by enjoying these foods.
Probiotic foods: Probiotic foods help create a healthy microbiome, which is responsible for producing chemicals such as serotonin and dopamine. These compounds help regulate mood and support brain health. Probiotics Foods include yogurt, kimchi, buttermilk, fermented vegetables such as sauerkraut and other cheeses. Studies have shown that regular consumption of probiotic foods is associated with reduced risk of anxiety and depression and improved memory and learning ability.
Prebiotic foods: Prebiotic foods such as garlic, onions and bananas help feed good gut bacteria, and support brain health. These foods help with the production of compounds such as short-chain fatty acids that play an important role in reducing inflammation and supporting brain function. To maintain a healthy gut and protect your brain, boost your microbiome by eating plenty of fiber from fruits and vegetables, whole grains, and legumes like beans or peas. Adults should eat 25-30 grams per day.
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