Rosalee Brown

A reader wants to know if there are specific foods for brain power. This is just one of the many questions often asked by readers; they also want to know which food is for hair, teeth,nails, skin and the list goes on.

I am happy that the body does not function like this or else we would be in trouble. When hair is in vogue, we would focus on that and forget, for example, the lowly feet. But the body is efficient in taking care of itself with the help of the synergistic effect of all wholesome foods. For this reason, our diet should contain a variety of wholesome foods from the foods groups in which foods are placed according to their major nutrient.

Food groups

These are staples, which include cereals and ground provisions; legumes or peas and beans; food from animals; fruits and vegetables and fats and oils. We should strive to have the food from sources that are not highly refined and deficient in fibre and do not have too many additives such as fats, sugars and sodium. Fats and oils should be had in very small amounts and foods from animals in smaller portions than the other groups.

Tips

Here are some tips and foods that provide important nutrients for the brain and for the body as a whole. Remember, however, that the brain is not a stand-alone organ.

Breakfast is important after a long night fast; it should provide complex sources of carbohydrate, which is broken down more slowly than simple and highly-refined sources. The brain uses a lot of energy, up to 30 per cent of the day's intake and its primary source of energy is glucose. If blood glucose is low, you will feel confused, dizzy, etceteras. On the other hand, large meals in the day, especially those high in carbohydrate and highly-refined food, can result in sluggishness and sleepiness.

The brain uses chemical messengers called neurotransmitters. These are made of amino acids, the building blocks of proteins. Neurotransmitters such as serotonin are involved in mood and appetite among other functions and are found in carbohydrate-rich foods. Dopamine is involved in emotional arousal among other functions and is found in all protein foods. Acetylcholine is involved in memory and movement and is rich in egg yolk, peanuts, meats and vegetables.

The brain requires essential fatty acids also; it is made up of more than 50 per cent fat. The myelin sheath, which covers brain cells, is predominantly fat. Fats such as omega 3 are also essential for the brain's function. Good sources are oily fish such as mackerel, sardine and salmon.

The brain also needs vitamins and minerals. The B-complex vitamins are important in promoting and preserving energy. Trace minerals such as magnesium and manganese are important in energy production and sodium, potassium and calcium facilitate thinking.

Fruits and vegetables and other plant foods are good sources of antioxidants that help in protecting the brain from free radical damage.

Water is important as it helps with necessary hydration without which the brain is unable to function at its optimum.

As mentioned earlier, there is no one or a few miracle foods, but a carefully-planned diet from all the food groups, in moderation, will develop and maintain the brain no matter your age.