Diet and Brain Health

Blog originally posted through WellCats Newsletter

Often, the most pressing nutrition question we have is: What kind of diet will provide sufficient energy and nutrients to optimize health, prevent chronic disease, and also taste good? We may not think about how diet can affect our brains. While many nutrients are important for brain health, the following have garnered a great deal of attention.

1. Omega 3 Fatty Acids. Omega-3 fatty acids are stored in cell membranes throughout the body, including in the brain, and are essential for optimal brain function. Studies have shown that diets deficient in omega-3 fatty acids may be associated with impaired learning and memory.(1) In addition, some studies suggest that there is a connection between omega-3 deficiency and cognitive or behavioral disorders such as depression and attention deficit disorder. The ‘long chain’ omega 3 fatty acids are Docosahexaenoic Acid (aka DHA) and eicosapentaenoic acid (aka EPA). DHA, in particular, is stored in the brain. It is almost impossible to consume enough DHA without consuming fish; other good sources include fortified eggs and some dairy products. Gamma-linolenic Acid (GLA), a precursor to DHA can be found in a variety of other foods, but the body is not adept at synthesizing DHA from GLA. The food sources that include the GLA include certain vegetable oils (walnut, flaxseed, soybean, and canola), walnuts, ground flaxseeds, and some soy, products. Bottom line – if you like fish, a couple of servings per week can provide plenty of DHA. If you don’t like fish, consuming other sources of omega 3 fats is a good idea.

2. Folate. Folate, or folic acid, is found in many plant foods. True folate deficiency is most often the result of a diet low in plants and high in processed foods. Low folate status has been associated with a variety of significant cognitive abnormalities both in children and adults. Eating a diet with adequate amounts of folate may help preserve cognitive capabilities. Foods rich in folate include dark leafy greens, broccoli, asparagus, orange juice, beans, peas and lentils, strawberries, melons, and fortified flour-based products like bread and cereal.

3. Vitamin B12. Vitamin B12 has been extensively studied for its role in cognitive function; deficiency can be associated with detrimental changes in brain function. Vitamin B12, found only in foods of animal origin or fortified foods, may be found in low amounts in the diets of older adults, some vegetarians, and vegans. Even if they consume enough vitamin B12, older adults may not absorb enough due to changes in the GI tract or because they take certain medications that decrease or block acid production in the stomach (e.g. Tagamet, Prevacid, Nexium). Given that over a third of older adults may have mild vitamin B12 deficiency, it is recommended that individuals over the age of 50 take B12 supplements or consume foods fortified with vitamin B12. The form of B12 in supplements or fortified foods does not depend on producing enough stomach acid. In addition to the decline in stomach acid, some older adults may have a genetic condition that affects B12 status. Therefore, it may be a good idea for older adults to be screened for their vitamin B12 status.(2)

References

1Yurko-Mauro, Alexander, Van Elswyk. PLoS One. 2015;10:e0120391.

2Stover. Curr Opin Clin Nutr Metab Care. 2010;13:14-27.