How the Brain Works The Facts Visually Explained by DK (z-lib.org)

54

THE PHYSICAL BRAIN

Brain Food 55

Essential nutrients

Certain nutrients from food have been found to improve or

maintain particular brain functions. These substances include

vitamins and minerals, omega-3 and omega-6 fatty acids,

antioxidants, and water. These essential nutrients help keep

brain cells healthy, enable the cells to transmit signals quickly

and effectively, reduce damage from inflammation and free

radicals (atoms that can damage cells, proteins, and DNA), and

help the cells form new connections. They can also promote

the production and function of neurotransmitters. As a result,

regularly eating foods that contain these nutrients can benefit

memory, cognitive functions, concentration, and mood.

THE BRAIN IS

60 PERCENT FAT

AND NEEDS A

STEADY SUPPLY

OF ENERGY

NUTRIENT

Oily fish (such as salmon, sardines,

herring, mackerel)

Flaxseed oil, rapeseed oil

Walnuts, pine nuts, Brazil nuts

Help maintain blood flow and cell

membranes in brain; support

memory and reduce risk of

depression, mood disorders,

stroke, and dementia

Omega-3 and

omega-6 fatty

acids

BENEFIT SOURCE

Eggs

Whole grains such as oatmeal,

brown rice, whole grain bread

Cruciferous vegetables (cabbage,

broccoli, cauliflower, kale)

Kidney beans, soy beans

Organic meat

Free-range poultry

Fish

Eggs

Dairy products

Nuts and seeds

Olive oil

Peanuts, almonds, cashews,

hazelnuts, pecans, pistachios

Avocados

Tap water (especially “hard” water)

Fruits and vegetables

Dark chocolate (at least 70

percent cocoa)

Berries

Pomegranates and juice

Ground coffee

Tea (especially green tea)

Cruciferous vegetables

Dark leafy greens

Soy beans and products

Nuts and seeds

Nut and seed butters, such

as peanut butter and tahini

Vitamins B6 and B12 and folic acid

support nervous-system function;

choline helps production of

neurotransmitters

Support production of

neurotransmitters and aid

memory and concentration

Help keep blood vessels healthy

and support functions such as

memory

Keeps brain hydrated to enable

efficient chemical reactions

Protect the brain cells from

inflammation damage due to the

presence of free radicals; improve

cognitive functions and memory

in older people

B vitamins

Amino acids

Monounsaturated

fats

Water

Antioxidants

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US_054-055_Brain_Food.indd 55 20/09/2019 12:32