Nutrition and Brain Health

When it comes to mental health what we eat and how we eat matters. Mood swings, fatigue, apathy, poor memory, lack of concentration, difficulty sleeping, depression, postpartum blues, irritability, overeating, addictions, anxiety, ADD/ADHD, epilepsy, Autism, OCD, Schizophrenia, dementia, MS, Alzheimer’s and Parkinson’s disease, can all have powerful improvement when the brain receives proper nourishment. There is so much we can do with the power of food to create balanced brain chemistry and improve the way in which we feel, think, function and behave.

“How you think and feel is directly affected by what you eat. Eating the right food has been proven to boost your IQ, improve your mood and emotional stability, sharpen your memory and keep your mind young.”

– Patrick Holford, Author of Optimum Nutrition for the Mind

The following are powerful and effective nutritional tips to help you nourish your brain

1.      Eat quality protein at every meal

Protein contains amino acids. Amino acids produce the neurotransmitters in the brain – the feel good hormones. The production of serotonin, melatonin, adrenalin, noradrenalin, dopamine, GABA, and others are dependent on the protein you eat, digest and assimilate.  

For example if you eat tryptophan rich protein like wild game meat, walnuts, chicken, turkey,  or cottage cheese, you lay the foundation for serotonin production. Serotonin makes you feel happy, boosts your mood and keeps depression at bay. Serotonin also helps make melatonin which is your key to good sleep.

The amino acid Tyrosine which is highest in wild game meat, pork, cottage cheese and turkey, helps to produce dopamine, adrenalin and noradrenalin. These neurotransmitters help you feel good, keep you feeling motivated and help you handle stress.

GABA helps keep you calm and pacifies anxiety. The production of GABA is made possible by the taurine rich proteins like halibut, liver, walnuts, almonds and lentils.

Just by increasing the protein in our diet, we may be able to experience improvement in depression, anxiety, insomnia, restless legs and our ability to feel good and handle stress optimally.

2.      Eat Good Fats

Simply put, essential fats make you smart. Fats feed and fuel the brain and are imperative for intelligence, memory, focus and concentration. As Patrick Holford states in Optimum Nutrition for the Mind, “some fats are not only vitally important for you, they are vitally important for mental health.” Many mental imbalances like ADD, Schizophrenia and depression and diseases like Alzheimer’s have been linked to a deficiency in essential fatty acids.

Increasing omega 3 rich foods like wild-caught fish (mackerel, salmon, herring, sardines), fish oil, flaxseed and flax oil, hemp seed and hemp oil and walnuts can be game changers for how your mind thinks and functions.

Healthy Omega 6 fats for the brain include hemp seed and oil, pumpkin, sunflower and sesame seeds, evening primrose and borage oil.

Simply eating low mercury, wild caught fish 2-3 times a week, taking a daily fish oil supplement and enjoying 1-2 Tbsp of seeds and a handful of walnuts every day can change your brain function in an incredible way.

3.      Get the right kind of glucose

Your brain relies and utilizes glucose more than any other organ in the body. Glucose is considered the most important nutrient of all for the brain. Glucose comes from the breakdown of carbohydrates but the key is to make sure you are consuming complex carbohydrates vs refined. Fruit, vegetables, legumes, lentils, nuts, seeds and whole grains such as oatmeal, brown rice, wild rice, buckwheat, quinoa and millet are the best forms of carbohydrates. They are whole foods that contain fiber and important nutrients and they offer the body and brain energy.

Complex Carbohydrates also keep blood sugars and insulin stable which is imperative for the prevention of inflammation. Inflammation has been linked to brain diseases and imbalances like MS, Alzheimer’s, epilepsy and depression. Keeping inflammation at bay with a whole food diet, eating regularly and consuming the right amount of protein, essential fats and carbohydrates every day are important nutritional practices for achieving healthy brain function.

4.      Consume Phospholipids

Phospholipids are the key players for memory and can be an excellent way to help prevent or slow the progression of dementia and Alzheimer’s disease.  They are also important for comprehension, focus and attention. These fats provide insulation and help form the myelin that protects the brain to ensure efficient nerve signals for optimum mental performance.

Phosphatidyl choline which is essential for memory comes from fish, especially sardines, egg yolks, organ meats like liver, non-GMO soybeans and nuts.

Phosphatidyl serine (PS) helps brain cells communicate and has been shown to be helpful for MS, memory decline and depression. PS is highest in organ meats and in lecithin granules which you can get at health food stores. Adding 1 Tbsp a day of lecithin to oats, yogurt or smoothies can be an amazing memory booster.

5.      Supplement with B Vitamins

There are many vitamins, minerals and antioxidants that are important for healthy brain function but the B Vitamins stand out to be the most important, especially for mental health.  B Vitamins play out so many different functions in the brain and they are also the key cofactors to converting amino acids into neurotransmitters. Without adequate Bs the feel good hormones don’t get produced and our memory and behavior can be affected. For example Vitamin B6 is necessary for the production of serotonin. If you don’t have enough B6, serotonin production will be suboptimal and that can contribute to the formation of depression. Niacin deficiency has also been linked to Schizophrenia and OCD.

The highest sources of B vitamins are bananas, avocado, chicken, whole grains, and leafy green vegetables. But high stress depletes our B Vitamins so it is often important to add a B complex to your supplement protocol especially if you have high stress and are concerned about your mental health.

There are so many factors that contribute to poor mental health:

·         Heavy metals

·         A processed refined diet full of additives, preservatives, food coloring, MSG and Aspartame

·         Excess sugar, caffeine and alcohol

·         Food sensitivities and allergies

·         Genetics

·         Unresolved emotional conflicts

·         Stress

·         Food sensitivities and allergies

·         Excess use of electromagnetics (electronics, computers, tv, cell phones, etc)

·         A disconnect from living your life purpose

·         Lack of daily inspiration and fulfillment

Although mental health is complex and there are many contributing factors to consider, there is so much promise when you awaken to the power of food and change your diet and use specific supplements and Certified Pure Therapeutic Grade essential oils. If you want to optimize how you think and feel and you want to be preventative and proactive to ensure you are protecting and nourishing your brain now and into the future then a nutritional consultation with Nutritional Therapist, Amy Bondar is a smart place to begin.                          (587)436-2692









Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.