The spring semester is almost over, and that means that students are struggling to memorize math formulas and churn out term papers before time runs out. For hours on end, we push our brains to the limit, trying to fill them beyond their capacity.
But just like muscles need nourishment after physical exercise, your brain needs the right stuff to work properly through a vigorous session of mental exercise. It is time to learn how to eat smart to be smart.
According to the Franklin Institute, a Philadelphia-based science museum, your brain’s need for oxygen is more than ten times greater than the rest of your body. With all this air going to your head, some of the oxygen molecules become free radicals, highly reactive forms of oxygen that can damage brain cells. Vitamins, which are also called anti-oxidants, provide a place for these free radicals to react, neutralizing them and keeping your brain and all its vital information safe.
The first anti-oxidant you probably know and should love: vitamin C, which should be in everyone’s glass of morning juice, enters brain cells very easily. The Franklin Institute says, “The brain has priority to the body’s store of vitamin C, which is concentrated in the fluid around neurons up to 100 times higher than elsewhere in the body.” But while it is easy to obtain, it is not east to hold on to: being a water-soluble vitamin, it is flushed out of the body every day.
Vitamin E, on the other hand, is a fat-soluble vitamin, and is found in a variety of unsaturated fat sources: nuts and seeds are the highest in this nutrient, which protects fatty acids from damage. The Franklin Institute says, “Vitamin E is the primary fat-soluble antioxidant in the body, which makes it a crucial brain protector since the brain is composed mostly of fat.” You can see why vitamin E is a great reason to have a peanut butter and jelly sandwich.
And what kind of jam should be on that sandwich? New research suggests that proanthocyanidins, the stuff that makes blueberries blue, are potent brain protectors. They can pass from the blood stream into the brain very easily, and protect the entire neuron, from the layer of fat on the outside, to the watery stuff that’s on the inside.
Studies have shown that ingesting gingko leaves have had positive effects on memory and concentration. The gingko tree is millions of years old, and has been used in Chinese medicine for centuries. This is partially because of gingko’s extremely high level of potent proanthocyanidins. Curry, the spicy Indian seasoning, has been used in that nation for generations, and they have the right idea: curcumin, found in the curry spice turmeric, is an anti-oxidant that has been shown to remove plaque from the connective tissue between nerves. Rats fed curcumin also performed much better in memory-dependent maze tests compared with rats on normal diets.
Magnesium and selenium, two trace elements, are needed in small quantities to ensure proper brain function. Selenium works with vitamin E to protect the brain, while magnesium is used by the body to produce the components of brain cells. The Franklin Institute names numerous reasons why your brain needs magnesium, and attributes low magnesium levels to higher stress. Both are available in capsule form, but they are only needed in small quantities, and can be obtained by simply eating a variety of healthy foods throughout the day. Strangely enough, Florida avocados are much higher in magnesium than their California counterparts.
Two B vitamins, B12 and folate, are big time brain savers. B12, which is found in meat, eggs, and dairy products (as well as fortified vegan foods), protects the entire nervous system, from your brain to your feet.
Folate, also called folic acid, is abundant in whole grains. It has been shown to protect the brain against deterioration, as well as relieve hypertension. Here’s some more good news about folate: since 1998, the US Food and Drug Administration has required that processed grain products, like bread and dry cereal, be fortified with folate. So you can get your daily dose of folate by enjoying your morning bowl of cereal. That is, if you eat breakfast.
When you wake up in the morning, your blood glucose levels are very low, because you have had nothing to eat for as much as 12 hours. Without energy from glucose, the nerves in your brain can’t work as fast as they should, and you may find that your mind is lagging through an early morning class. Just waking up 15 minutes earlier to grab a quick bite can make a big difference in your morning academic performance.
While fried eggs and bacon may sound like a tasty way to charge up your brain in the morning, remember that the brain, like the heart, is dependent on the health of the circulatory system. This means that the same factors that put patients at risk for heart attacks, things like high blood pressure and cholesterol, can also clog up the blood vessels in the brain, which as you already know, needs a lot of oxygen. Eating plenty of fruits, vegetables, and whole grains can improve brain function for your next test, while lowering your risk of having a stroke in the future.
You already knew that drinking too much alcohol was not a smart idea. Just remember that once a brain cell is gone, it cannot be replaced. The human brain is one complex organ, and it needs the right nutrients to function properly and protect itself, so that you can get smart and stay that way.
