When I was young I remember my mom telling me how fish was “food for my brain.” She would go on about how important fish was to my health, especially my gray matter. Since my mom is 100% Norwegian and I figured that fish and Norwegian simply went hand in hand (like Italian and spaghetti). Fish wasn’t exactly my favorite dinner food so I wasn’t sure if she was trying to sell me on finishing dinner or if fish really was somehow helping me become smarter. That was then and this is now.
Our knowledge of the foods that support health have greatly improved and yes, mom was right all those years ago…fish really is brain food. Fish oil and good fats are part of my daily routine so are colorful fruits and vegetables packed with healthy phytonutritents and antioxidants. Science has shed light on foods that help defend against depression, psychosis, dementia, stroke, ADHD and more.
Brain function and health is my main interest in practice so when I found this information on foods and brain health I couldn’t resist passing it along to you.
There is much more to brain health than just fish oil.
To give appropriate credit I pulled this information from a Medscape Today News presentation called Brain Food: Fending Off Mental and Neurologic Illness With Diet.
Fat: The Good and the Bad
A study conducted in Spain[6,7] reported that consumption of both polyunsaturated fatty acids (found in nuts, seeds, fish, and leafy green vegetables) and monounsaturated fatty acids (found in olive oil, avocados, and nuts) decreases the risk for depression over time. However, there were clear dose-response relationships between dietary intake of trans fats and depression risk, whereas other data support an association between trans fats and ischemic stroke risk.[8] Trans fats are found extensively in processed foods, including many commercial chocolates (hence, check that label when considering the chocolate slide below). A deficiency in polyunsaturated fatty acids has been linked to attention deficit/hyperactivity disorder in children.[9]
Fish Oil to Fend Off Psychosis?
Thanks to their high levels of polyunsaturated fatty acids, namely omega-3 fatty acids, fish can help fend off numerous diseases of the brain. A 2010 study correlated fish consumption with a lower risk for psychotic symptoms,[10] and concurrent work suggested that fish oil may help prevent psychosis in high-risk individuals.[11] Although data are conflicting, new research shows that the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid are beneficial in depression and postpartum depression, respectively, and other research suggests that omega-3 deficiency may be a risk factor for suicide.[12-16] Oily, cold-water fish, such as salmon, herring, and mackerel, have the highest omega-3 levels.
Berries for Oxidative Stress
Polyphenols, namely anthocyanins, found in berries and other darkly pigmented fruits and vegetables may slow cognitive decline through antioxidant and anti-inflammatory properties. A study in rats from 2010 showed that a diet high in strawberry, blueberry, or blackberry extract leads to a “reversal of age-related deficits in nerve function and behavior involving learning and memory.”[17] In vitro work by the same group found that strawberry, blueberry, and acai berry extracts — albeit in very high concentrations — can induce autophagy, a means by which cells clear debris, such as proteins linked to mental decline and memory loss.[18] Berry anthocyanins may also reduce cardiovascular disease risk by reducing oxidative stress and attenuating inflammatory gene expression.[19]
Chocolate — and Still More Antioxidants
Chocolate — the darker the better — seems to help scavenge free radicals and improve endothelial and platelet function, likely via flavanols (such as catechin), a group of plant-derived polyphenols.[33] A 2010 cohort study published in European Heart Journal found that consumption of 6 g of chocolate daily — a standard Hershey bar weighs 43 g — was associated with a 39% lower combined risk for myocardial infarction and stroke in adults,[34] whereas data collected from the Swedish Mammography Cohort demonstrated a 20% decreased risk for stroke in women who regularly consume chocolate.[35] Although chocolate has been associated with a positive influence on mood, possibly mediated by the dopamine and opioid systems, an extensive review by Parker and colleagues[36] suggests that the benefits are not sustained, with emotional “comfort” eating actually contributing to depressed mood.
