Our brains are the epicenter of our functioning, responsible for everything from thinking and learning to emotions and motor skills. Therefore, it is very important to take good care of our brains, and one way we can do that is through nutrition. What we eat directly affects the health of our brain. In this article, we will discuss some foods known for their positive effects on brain function.
Nuts, seeds and algae (omega-3 fatty acids and vitamin E):
Fatty fish such as salmon, trout and mackerel are rich in omega-3 fatty acids, but if you follow a vegan diet, it is necessary to get these substances from plant sources. For example, fortunately there are plenty of alternatives such as flaxseed, chia seeds, hemp seeds and algae oil. These omega-3 fats are essential for building cell membranes in the brain and contribute to healthy brain function. They also play a role in reducing inflammation and promoting communication between brain cells (Voedingscentrum, s.d.). In addition, nuts and seeds contain vitamin E, which protects cells from oxidative stress.
Leafy vegetables (vitamin K, folic acid, antioxidants):
Green leafy vegetables such as spinach, kale and broccoli contain vitamin K and folic acid, which are important for the formation of myelin, a substance that improves the speed of electrical signals between brain cells. In addition, they are packed with antioxidants that help fight free radicals, which can cause damage to brain cells (Vitamin K (K1 and K2) | Natura Foundation, s.d.).
Berries (antioxidants, vitamin C):
Berries such as blueberries, strawberries and raspberries contain antioxidants that protect the brain from harmful free radicals. In addition, vitamin C in berries is involved in the production of neurotransmitters, which are essential for communication between brain cells (Hersenstichting, 2023).
Whole grain cereals (glucose, antioxidants, vitamin E):
Whole grain products such as quinoa, oatmeal and brown rice provide a constant source of glucose to the brain, the primary fuel for optimal cognitive function (Voedingscentrum, z.d.). In addition, they contain antioxidants and vitamin E, which protect the brain from damage.
Avocado (healthy fats):
Avocados are rich in monounsaturated fats, which improve blood flow to the brain. They also contain vitamin K and B-complex vitamins, which are beneficial for cognitive function.
Choline
Choline is a substance that, among other things, is beneficial for the production of cell membrane structures and, therefore, for proper cognitive function. Choline is mainly found in animal products such as eggs and liver, but if you follow a vegan diet you can also get choline in smaller amounts from legumes, nuts and cabbage vegetables. However, this is often too little to maintain a good choline status so here you may need to supplement choline (Voedingscentrum, z.d.).
Caffeine
Caffeine also has positive effects on particularly short-term brain function. For example, it increases alertness and concentration through release of dopamine and norepinephrine. Some studies suggest that caffeine may promote the formation of new memories and improve memory, possibly by affecting the activity of certain neurotransmitters. Just be careful not to ingest too much caffeine. You can drink about four cups of coffee a day to benefit from its positive effects (Poole et al., 2017). Taking in too much caffeine can backfire and you may experience headaches, palpitations, restlessness, irritability, sleep problems and anxiety.
In addition to regular exercise and adequate sleep, variety in foods is incredibly important for optimal brain health. No single food can provide all the nutrients needed, so combining different foods from different categories is the key. Our Jake products include omega-3 fatty acids and per shake 33% of all the nutrients you need in a day. Do you think healthy brain function is important, with very little effort required to support it as well? Then choose one of our shakes or Vitamin Bars!
Sources:
Voedingscentrum. (z.d.). Omega 3. https://www.voedingscentrum.nl/encyclopedie/omega-3.aspx#blokwaar-zijn-omega-3-vetzuren-goed-voor?
Vitamine K (K1 en K2) | Natura Foundation. (z.d.). https://www.naturafoundation.nl/kenniscentrum/monografie/67/vitamine-k-k1-en-k2#:~:text=Vitamine%20K%20speelt%20mogelijk%20een,)%20(Ferland%2C%202012).
Hersenstichting. (2023, 8 november). Voeding en je hersenen- hersenstichting. https://www.hersenstichting.nl/de-hersenen/gezonde-hersenen/voeding/
Voedingscentrum. (z.d.-a). Glucose. https://www.voedingscentrum.nl/encyclopedie/glucose.aspx
https://www.voedingscentrum.nl/encyclopedie/choline.aspx#:~:text=Choline%20is%20onderdeel%20van%20celmembranen%20en%20speelt%20een%20rol%20bij,de%20prikkeloverdracht%20in%20de%20hersenen.
Poole, R., Kennedy, O., Roderick, P., Fallowfield, J., Hayes, P., & Parkes, J. (2017). Coffee Consumption and Health: Umbrella review of meta-analyses of multiple health outcomes. BMJ, j5024. https://doi.org/10.1136/bmj.j5024
