by Jaimela King

Created on: September 23, 2008   Last Updated: February 14, 2009

Not many of us will dispute the positive effects of food on brain power. The issue, however, is the degree to which we recognize this and what we actually do about it. Numerous studies have shown that when we eat the right foods, we benefit from a sharper memory, our mood improves significantly and so does our IQ. Our brain could not survive without essentials like water, food and oxygen. However, we can do more for our brain with the kinds of food we eat on a regular basis.

In order for our brain to work properly and efficiently, it requires neurotransmitters. Neurotransmitters are chemicals which work like busy bees to ensure that messages are moved among neurons. There are three main neurotransmitters, Acetylcholine (ACh), Dopamine and Serotonin (or 5-HT) which are derived from the foods that we eat. Acetylcholine, stimulates other neutrons and is said to be responsible for our memory. Dopamine affects our movements, our emotions, our learning and retention and is responsible for our arousal. Serotonin is involved in arousal too, but also our mood, sleep and feelings of pleasure.

Protein is an essential to a healthy brain, whether you choose protein from meat or plant sources. Neurotransmitters are produced from amino acids found in protein. So eat your meat, fish, milk cheese and vegetarian alternatives.

Carbohydrates are very helpful to brain function, the main sources of which are your fruits and vegetables and grains. Carbohydrates help your body absorb tryptophan, which in turn is converted into serotonin in the brain. The brain also gets most of its energy from carbohydrates, boosting brain power.

We are all familiar with, or know someone with learning disabilities, dyslexia and attention deficit disorder. It has been suggested that the absence of Omega 3 fatty acids in one's diet can contribute to these disorders. Eating lots of salmon, tuna and other oily fish can provide our brain with the Omega 3 fatty acids required to function effectively.

Fats have received a bad rap in recent years. However, there are good fats that are essential to brain power. Do you know that the majority of out brain is made up of fat? The myelin sheath that covers our brain cells is about 75% fats. Fats are critical to the messenger work of the brain and helps our memory, our mood and circulation.

You can't go wrong if you eat a healthy and balanced diet consisting of foods from the main food groups. However, there are other considerations. Vitamins like the A, C, E and B vitamins are known to promote a sound memory as are minerals like magnesium, calcium and potassium. So if you feel your diet is lacking in these essentials, select a good multivitamin with these essential minerals and vitamins.

There is so much emphasis today on diets, eating less of this, more of that or eating nothing at all. Often, in the process, we end up throwing out the good with the bad. If we follow our food guides and eat a balanced diet, we are already ahead. The goal should be quality as opposed to quantity. When our bodies start to go as they all do with age, it would be nice to know that our brain, with the help of the right foods, keep on ticking long after our body has aged.

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