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Food for the brain

Wooster: “For your information, Catsmeat, Jeeves take a size 14 hat, eats tons of fish and moves in mysterious ways his wonders to perform.”

P.G.Wodehouse

One of the holy grails of nutrition is a food/dietary supplement that will improve brain function. This is not a new quest dreamt up by those cramming for entrance examinations. Dietary advice to enhance alertness, concentration and memory are chock-a-block in the ancient texts of Egypt, Greece, Rome, China and India. Hindu sages relied on ‘sattvic' food — milk, fruits, light vegetarian fare and some ghee, prepared by spiritually pure persons- to fortify themselves for the rigours of meditation.

In modern times, research into nutrition led to the discovery of the role some nutrients play in brain function. However, the discovery of a nutrient that will halt the organic deterioration of the brain with aging still eludes us.

People of all ages need a balanced supply of macro and micronutrients for optimum brain function. This means an adequate supply of calories to fuel brain metabolism, protein to replenish neurotransmitters and repair wear and tear, fat to maintain the turnover and health of neurological tissue, antioxidants to mop up free radicals that degrade healthy tissue, and minerals and micronutrients to keep the cellular machinery humming.

Deficiency of any nutrient will throw the whole system out of whack. For example, iron deficiency affects memory, and fat restriction causes depression. This is one reason why dieters feel dull and depressed.

DHA (Docosahexaenoic acid) is an omega-3 fatty acid and is the most abundant unsaturated fatty acid found in the brain. It is vital for the development of the brain and retina.

Growing children, especially neonates and infants, need a regular supply to support a rapidly developing brain. DHA is found in breast milk, oily fish and fish oil supplements. If your baby is on an infant formula, make sure it is fortified with DHA.

Green tea, cocoa, choline found in egg yolks, omega-3 fatty acids found in fatty fish, curcumin found in turmeric, and the antioxidants found in cranberry juice are all known to improve one aspect or the other of brain function.

Unfortunately, research is not clear-cut enough to recommend these foods as a medical prescription for brain health. However, if you are taking a balanced and varied diet, chances are that you will encounter these foods regularly enough. So don't fret your brain over foods to keep it sharp: eat light, eat a variety of foods and leave the rest to nature and the examiners.

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