Brain Nutrients: My Top 5

💥 5 nutrients for brain health ⬇️⬇️

▪️ Omega-3 Fatty Acids

Fatty acids are the building blocks for nerve cell membranes and important for cell-to-cell communication in the brain.

Food sources: fish, nuts, & seeds

▪️ B Vitamins

B vitamins act as cofactors for energy metabolism, and the brain needs a constant supply of energy to maintain function!

Food sources: eggs, meats, nuts, whole grains

▪️ Choline

Choline is a building block for acetylcholine, a key neurotransmitter related to memory and brain function.

Food sources: egg yolks & liver

▪️ Polyphenols

These colorful compounds in plant foods protect brain cells from oxidative stress and damage.

Food sources: berries, chocolate, & green leafy vegetables

▪️ Probiotics

Probiotics influence brain health through the gut-brain axis, benefiting mood and memory.

Food sources: yogurt, kefir, & kombucha

If you aren’t eating food sources of these nutrients every day, supplementation is an option. Just be sure to purchase them from trusted sources. If you have any questions, we can help!

🌱 Get started at our practice through the link in our bio!

REFERENCE:

Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. [link]

Ansari F, Neshat M, Pourjafar H, Jafari SM, Samakkhah SA, Mirzakhani E. The role of probiotics and prebiotics in modulating of the gut-brain axis. Front Nutr. 2023 Jul 26;10:1173660. [link]

Brain Food: The Good & Bad

Save this list and check your kitchen!

Healthy brain function depends on a steady supply of essential fats (for nerve cell communication), proteins (for neurotransmitter synthesis), micronutrients (for metabolic pathways), and polyphenols (for antioxidant protection).

Here are science-backed foods to eat and to avoid for a better brain 🧠

✅ The Good:

▪️ Eggs

▪️ Fatty Fish

▪️ Flax Seeds

▪️ Chia Seeds

▪️ Walnuts

▪️ Olives

▪️ Turmeric

▪️ Green Tea

▪️ Dark Chocolate

▪️ Mushrooms

❌ The Bad:

▪️ Trans fats (hydrogenated oils)

▪️ Alcohol

▪️ Sugary Drinks

▪️ Refined Carbohydrates

▪️ Aspartame

Even if you don’t think you have any problems with “brain health,” just remember that your brain is the control center for every other body function—including energy, sleep, stress, hormones, and gut health.

Like if you found this helpful ❤️

#brainfoods #brainhealthmatters #foodismedicine #sciencebackednutrition #elementsnatmed

REFERENCES:

Beilharz JE, Maniam J, Morris MJ. Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions. Nutrients. 2015;7(8):6719-6738. [link]

Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. [link]

Humphries P, Pretorius E, Naudé H. Direct and indirect cellular effects of aspartame on the brain. Eur J Clin Nutr. 2008;62(4):451-462. [link]

Not Enough People are Talking About This...

This could change everything 🔥

Not enough healthcare practitioners talk about the benefits of brain health (or do anything to support their patients in this area!).

Just remember it’s up to your brain to trigger hormone cascades that influence energy, sleep, and stress.

There are also areas of your brain that control hunger cues, metabolism, and digestion.

When it comes to health and healing, it’s almost never enough to only address the outward issues.

We have to look deeper to see how everything is connected.

Ready to prioritize your BRAIN HEALTH? 🔗 Follow the link in our bio to get started! 🧠

Brain Facts You Don’t Know

Let’s break this down👇

(Brain health facts you may not know!)

1️⃣ 60% of the human brain is fat

Ever think about what happens to fats from your diet once you eat them? They become building blocks for things like cellular membranes, nerve cells, and brain matter! That means eating healthy fats is one of the best things you can do for your brain.

2️⃣Sleep removes toxins from the brain.

The brain actually has a self-cleansing mechanism that creates waves of fluid to clear metabolic waste. These waves are most active during sleep, so you can think of sleep as a form of detox for the brain.

3️⃣Gut microbes signal the brain and affect behavior.

The gut-brain axis is a two-way communication network between the gut and the brain that is largely influenced by the gut microbiome. Studies have even linked specific probiotics to stress and mood.

Is any of this making you think about the brain in a little different way?

Truth is that brain health is about so much more than memory. Brain health depends on our everyday habits and influences our overall health.

Want to learn more about how to optimize and boost your brain?

Follow us for more!

REFERENCES:

Chang CY, Ke DS, Chen JY. Essential fatty acids and human brain. Acta Neurol Taiwan. 2009;18(4):231-241. [link]

Berding K, Vlckova K, Marx W, et al. Diet and the Microbiota-Gut-Brain Axis: Sowing the Seeds of Good Mental Health. Adv Nutr. 2021;12(4):1239-1285. [link]

Jiang-Xie LF, Drieu A, Bhasiin K, Quintero D, Smirnov I, Kipnis J. Neuronal dynamics direct cerebrospinal fluid perfusion and brain clearance. Nature. 2024;627(8002):157-164. [link]

New Coffee Study & How it Affects the Brain

📚Research Alert!

Sure, the caffeine in coffee helps us feel more alert and focused.

But a new study shows there’s more to coffee’s brain-boosting effects than just caffeine.

In the study, healthy adults were given either coffee or caffeinated water, and researchers measured their brain activity with functional MRI scans.

Both groups showed changes in brain activity related to being more ready to engage in tasks. But coffee also boosted activity in areas of the brain related to working memory, cognitive control, and goal-directed behavior.

☕ Basically, the coffee made people even more ready to be attentive and responsive than caffeine alone.

This is not so different from what we commonly see in studies on whole food or herbs 👉👉👉 The whole is more than the sum of its parts.

Are you a coffee fan? Comment Yes or No! ⬇️

Reference

Picó-Pérez M, Magalhães R, Esteves M, et al. Coffee consumption decreases the connectivity of the posterior Default Mode Network (DMN) at rest. Front Behav Neurosci. 2023;17:1176382. [link]