“The brain represents about 2% of the body’s weight. Remarkably, despite its relatively small size, the brain accounts for about 20% of the oxygen and calories consumed by the body.” (1) New research is being done to identify foods that power and protect the brain. This research is limited, but there is evidence that omega-3 fatty acids and monounsaturated fatty acids, found in almonds, walnuts, fish, avocados, canola oil, etc. reduce inflammation and promote blood flow in the heart and brain. Antioxidants, found in a variety of fruits and vegetables, are known to fight cancer causing free radicals and help protect the brain from oxidative stress. (2) Oxidative stress is the imbalance between free radicals and antioxidant defenses. Consuming an overall healthy diet consisting of whole grains, lean protein, fruits and vegetables is the best way to keep your brain sharp and energy levels up. (3) Try cooking up this quick and delicious recipe that contains whole grains, lean protein and a variety of vegetables.
- Clark D. & Sokoloff, L. (1999) in Basic Neurochemistry: Molecular, Cellular and Medical Aspects, eds. Siegel, G. J., Agranoff, B. W., Albers, R. W., Fisher, S. K. & Uhler, M. D. (Lippincott, Philadelphia), pp. 637–670.
- Gomez-Pinilla, F. (2008) Brain foods: the effects of nutrients on brain function, Nature Reviews Neuroscience 9, 568-578.