The Diet-Brain Connection
The diet-brain connection is a subject also referred to as nutritional psychiatry, the gut-brain connection, or "food and mood." It means that what we eat directly impacts our brains, and ultimately, our moods. The brain functions best when it is given high quality foods that nourish it, such as those containing vitamins, minerals, and antioxidants. Certain foods act as an aid in the "prevention and treatment of mental disorders," like depression.1
Our diet's impact on mental health might also impact appetite control and gut health.1 Researchers have discovered that gut hormones are involved in the diet-brain connection.2 These hormones are sent from the gut to the brain and contribute to cognitive functioning.
The diet-brain connection is also crucial for the prevention of chronic illnesses. Most Americans' diets consist of high amounts of sugar, carbohydrates, calories, and fats, leading to diabetes, Alzheimer's disease, heart disease, and obesity.1
Diet's contribution to cognition goes beyond memory and processing speed and significantly impacts brain development. "During the development of brain structures in prenatal and perinatal phases, it is important that all the necessary energy and nutrients can be absorbed from the diet."1
This means that diet's influence on the brain begins before birth, as the infant is nourished by the mother's nutrients, and this impact on brain development continues throughout childhood.
Feel-Good Foods
Foods beneficial to mood are considered "feel-good foods" or "brain foods."1 Below you will find foods of different food groups that promote excellent brain health.
Fruits & Vegetables
Fruits and vegetables are essential supplements for optimum health. They not only nourish the body but the brain as well. Their properties contribute to psychological well-being,3 cognitive processing, and emotional regulation.2 Some carry more psychological benefits than others, which can be challenging to remember. So, experts found it fit to establish a memorable way to ensure that children and adults consume a balanced intake of different fruits and vegetables.
"Eat the Rainbow" Method
A dietary term referred to as "eat the rainbow" or "eat by color" is based on the concept that fruits and vegetables offer nutritional benefits depending on their color.3
For instance, purple and blue fruits and vegetables significantly benefit cognition and mood. The National Health and Nutrition Examination Survey (NHANES) found that 8 out of 10 Americans do not meet their daily requirements for all colors of vegetables and fruits.3 Purple and blue colors are the most neglected; 88% of people do not meet the appropriate daily consumption.3
Blueberries are a particular fruit that receives recognition as brain food. They exhibit cognitive benefits, especially throughout aging, during the stages of child development and cognitive decline.4 Their benefits are present even in small amounts. There are many other fruits, and veggies experts identify as brain foods.
Examples of purple and blue fruits and veggies are below:3
Fruits
Blueberries
Blackberries
Purple grapes
Purple passion fruit
Plums
Prunes
Black currants
Elderberries
Figs
Vegetables
Eggplant
Beets
Ube (purple yam)
Purple cabbage
Purple carrots
Purple potatoes
Purple radish
Nuts
Nuts carry nutrients that are beneficial for brain health. They also have anti-aging properties and help preserve cognition in older age.5 Researchers examined the influence of "long-term intake of nuts" on older women's cognition.
Interviews were conducted over the telephone to assess cognition (memory, verbal recall, attention, and fluency). The study included 15,467 women globally who were 70 or older between 1995 and 2001. Researchers found that those who consumed "at least five servings of nuts" a week had better cognition than those with lower nut intake.5
Walnuts are probably the most well-known brain-boosting nut because walnuts contain a lot of polyunsaturated fatty acids (PUFAs) which are identified as "good fat." PUFAs are pertinent for heart health, as well as the functioning of the autoimmune system and nervous system—which operates the brain. Walnuts are also full of other phytochemicals (plant compounds), vitamins, and other nutrients that positively influence neurons in the brain.5
Fruits, vegetables, and nuts "are neuroprotective," "can improve cognitive ability," and "[the] intake [of these foods] may forestall cognitive dysfunction."6
Seafood & Eggs
Seafood consumption supplies many essential nutrients to the brain.7 Most seafood contains PUFAs, primarily omega-3 fatty acids, "especially eicosapentaenoic (EPA) and docosahexaenoic (DHA)."8
Fish, for example, are known to be rich in omega-3 fatty acids. Of all foods, fish is one of the most saturated with both DHA and EPA. They also are a great source of protein, which is necessary for brain health.9
A longitudinal study including 392 children conducted in 1997-2000 accessed the influence of seafood during pregnancy and throughout early childhood.10
Researchers evaluated diet during pregnancy, noted "breastfeeding duration," and examined their neurodevelopment at the age of four. It was determined that a diet including moderately high fish consumption (2-3 times a week), not other seafood, enhanced neurodevelopment for breastfed children for at least six months.10 However, according to the authors, further investigation is needed regarding seafood intake and child development.10
Both eggs11 and seafood7
provide prenatal and early child benefits because of the positive effects that PUFAs have on cognitive development.7 However, pregnant women need to limit their seafood intake and avoid raw seafood altogether.10
Although too much seafood can cause "neuro-toxin contamination," there are prevalent neurodevelopmental benefits from consuming a limited amount of seafood during pregnancy.10 This is why a doctor typically recommends that a woman take a prenatal vitamin with DHA during pregnancy, to help with neurodevelopment and cognitive development.12
Eggs, like seafood, have omega-3 fatty acids and other types of PUFAs. They are also full of vitamins like folate, vitamin D, iodine,7 vitamin E, B12, and vitamin A.9 In addition, eggs are high in protein and contain lipids—another type of fatty acid.