potentially have a dramatic impact on brain function. Numerous neu-
rological symptoms have been associated with a deficient diet,
including aggression, learning disabilities, depression, hyperactivity
and memory problems.
There is an important relationship between folate levels and
depression. Numerous studies show that many people with depres-
sion also have low levels of folate. Consuming foods containing this
nutrient can significantly improve depression in these people. For this
reason, anyone considering antidepressant medication should first be
screened for folate levels through a blood test for homocysteine, the
best indicator of folate levels in the body. For depressed individuals
who have low folate levels, adequate folate intake and utilization may
be as effective as Prozac or other antidepressant drugs for treating
mild, moderate and severe depression. Folate is contained in green,
leafy vegetables and fruits; in some cases, fruit, especially citrus, can
be a better source than leafy vegetables. For many people, synthetic
folate, or folic acid, from most supplements may not be as effective or
as well utilized as folate obtained from real food sources.
Other micronutrients are important for the brain too:
- Sodium, potassium, magnesium and calcium are also
important for sending messages through the brain. - Iodine has an important role in brain maturation, begin-
ning in the fetus soon after conception. - In children, a strong association has been made between
iron deficiency and Attention Deficit Hyperactivity
Disorder. - Zinc is important for growth and maturation of the brain
and is used for many chemical reactions in the brain,
especially those related to behavior. - Copper is also related to growth and maturation of the
brain. While copper deficiency has been associated with
deterioration of mental function and physical coordina-
tion, too much of this mineral can have the same results.
248 • IN FITNESS AND IN HEALTH