Food for Thought

By: Dr Magdy Badran , Consultant Ped Immunology

CAIRO, Nov. 30 (SEE)- For brain cells to communicate effectively with each other, they require chemicals called neurotransmitters. Neurotransmitters facilitate the communication of nerve impulses from one neuron to another body cell or neurons. Neurotransmitters are made from amino acids found in protein foods e.g., meat, fish and cheese. Vitamins and minerals are needed to convert ordinary amino acids into neurotransmitters.

More than 100 neurotransmitters have been identified in the body. The three key neurotransmitters are: Acetylcholine, Dopamine and Serotonin. Acetylcholine excites other neurons and is responsible for memory. People with Alzheimer's memory loss may have less Acetylcholine. Rich foods for Acetylcholine include: egg yolks, peanuts, wheat germ, liver, meat, fish, milk, cheese and vegetables especially broccoli, cabbage and cauliflower.

Dopamine excites and is involved in monitoring the memory, movement, attention and learning. Dopamine rich foods are meat, milk products, fish, beans, nuts and soy products.

Serotonin is a chemical messenger usually involved in arousal and sleep ,mood, appetite and feelings of pleasure. It acts as a mood stabilizer and it boosts the mood.Tryptophan is an essential amino acid needed for general growth and development, and creating serotonin in the body. Serotonin rich foods are carbohydrates which enhance the absorption of tryptophan, which is converted into serotonin in the brain. High tryptophan foods include : nuts, seeds, cheese, fish, oats, beans, lentils and eggs.

Grains, fruits and vegetables are key sources of carbohydrates. Digestion causes the breakdown of carbohydrates into glucose which is the brain primary source of energy .Low glucose levels may cause mental confusion, dizziness and if severe, convulsions and loss of consciousness.

The best vitamins for the brain are: Folic acid, vitamin B12 vitamin B6 and vitamin C. Raw fruits and vegetables, especially orange juice and spinach, are the best sources of folic acid. Vitamin B12 best sources are eggs, cheese, milk, yogurt, beef and poultry .Richest food sources for Vitamin B6 include: bell peppers, turnip greens and spinach.

Vitamin C, is a water soluble vitamin that the human body does not have the ability to make on its own. Vitamin C is a highly effective anti-oxidant that increases mental agility.

Maternal vitamin C deficiency during pregnancy can have serious consequences for the fetal brain. Even marginal vitamin C deficiency in the mother stunts the fetal hippocampus, the important memory centre, preventing the brain from optimal development .Best sources of vitamin C are broccoli , guava , bell pepper , strawberries , oranges , lemon and cauliflower . Broccoli is also a great source of vitamin K, which enhances cognitive function and improve memory .

Vitamin E might prevent poor memory. Nuts are a great source of vitamin E along with leafy green vegetables, seeds, eggs, rice and whole grains.

The brain cells are covered by the myelin sheath which is composed of approximately 75% fat. Fats play a crucial role as messengers. Omega 3 fatty acids are essential to the optimum performance of the brain. Lack of omega-3 fats can lead to depression, poor memory, low intelligence quotient and learning disabilities.

Minerals are also critical to mental functioning and performance. As far as minerals are concerned, sodium, potassium and calcium are important in the thinking process and they facilitate the transmission of messages.

Calcium is the number one essential mineral for healthy brain functioning. It plays a central role as a nerve cell messenger. It also regulates neurotransmission and controls nerve excitability.

Magnesium and manganese are needed for brain energy. Magnesium and calcium need to be both in ideal amounts in the body to prevent excitability of the nervous system. A deficiency of either one can lead to neurological problems. Magnesium-rich foods are dark chocolate ,avocados, nuts, legumes , seeds , whole grains , banana and leafy greens . Calcium-rich foods are: cheese , yogurt , milk , sardines and dark leafy greens . Manganese rich foods include: oats , green leafy vegetables , nuts and soybeans .

Zinc is one of the most prevalent essential elements found in the brain. It is particularly high in the hippocampus. Zinc deficiency is associated with different neurological and psychological impairments; it affects attention, focus and child’s ability to concentrate.

The brain neurons communicate with each other through the release of neurotransmitters between the synapses. These synapses rely on zinc for the proper function. Zinc also modulates the creation and metabolism of neurotransmitters. Foods high in zinc are pumpkin seeds, whole grains, beef, legumes , nuts , oysters, crab, and shrimp.