How healthy is your brain?

The brain does not sleep. It functions 24/7; therefore, it is in constant need of
nourishment. And whatever you eat directly affects the structure of your brain and
consequently, your mood as well.
Have you heard of serotonin? This is a neurotransmitter that helps regulate sleep and
appetite, arbitrate mood and restrain pain. According to Eva Selhub, MD, a contributing editor
of Harvard Health Blog (Harvard Health Publishing), if 95% of serotonin is produced in the
gastrointestinal tract, and the gastrointestinal tract is lined with hundred million nerve cells,
called neurons, it conforms that the inner workings of the digestive system do not only digest
food, but also affect your emotions.
Studies have also shown that nutritional status can directly affect mental capacity
among children. To cite some examples: deficiency in iron can decrease dopamine impacting
mental cognition; as well as, deficiencies in thiamine, vitamin E, vitamin B, iodine and zinc
hamper cognitive abilities and mental concentration; on the other hand, amino acids and
carbohydrates can help improve perception, intuition and reasoning.
The month of July celebrates proper nutrition. For school-age children, it is important
that the brain is properly nourished as early as conception time. It is the brain that primarily
functions in their academic activities. Below is a list of some foods that are good for the brain:

Tomatoes, Berries, These fruits contain anti-oxidants that fight brain

Pomegranate Juice damaging free radicals.
Blackcurrants Vitamin C improves brain agility and helps prevent brain
degeneration.
Lentils, Black Beans The brain is dependent on glucose for fuel. Beans help
stabilize glucose (blood sugar) when taken in moderation.
Broccoli Vitamin K helps prevent brain diseases and Alzheimer’s.
Spinach, Bok Choy, Collard, The folic acid in dark leafy green vegetables helps prevent
Kale, Mustard Greens dementia and cognitive decline.
Salmon, Herring, Sardines The Omega-3 fatty acids lubricate the cells in the nervous
system to function properly as well as prevent
inflammation or swelling in the brain.
Cereals, whole wheat pasta, Wholegrain foods contain vitamins B6, B12, and folic acid
wheat bran, wheat germ that improve memory functions.
Eggs Choline, protein and other essential elements helpful in
proper brain functioning can be found in eggs.
Nuts Nuts are rich in vitamin E that helps improve memory.
Dark Chocolate When taken in moderation, dark chocolate help improve
focus and concentration.
Pumpkin Seeds These seeds are rich in Zinc, a mineral that is known to
enhance memory and thinking skills. A handful of pumpkin
seeds provide the recommended daily Zinc allowance.
Sage This plant has a long reputation for improving memory
and concentration.

FIDELA L. MASLANG