Food & Supplements for Brain Health & Cognitive Performance

Original Episode: https://youtu.be/cIla9axQRyM?Foods That Are Good for the BrainSome foods help the brain stay healthy, help us focus, and help us remember things as we get older.Three main things affect our food choices:Signals from our gut (stomach and intestines), which happen without us even knowing.How easily food can be turned into energy for our brain.What we believe about the food (if we think it is healthy or good for us).What Does the Brain Need?Our brain cells, called neurons, need special things to stay healthy.Most people think neurons just need sugar (glucose) for energy, but there is more to it.Fats Are ImportantBrain cells have a cover made of fat, not the kind of fat around our stomach, but a special fat called structural fat.This fat keeps our brain cells working well.Essential Fatty AcidsThere are special fats called essential fatty acids, like omega-3 and omega-6.Most people get enough omega-6, but not enough omega-3.Omega-3 is found in:Fish (best source)Chia seeds, walnuts, soybeans (for people who do not eat fish)Eating foods high in omega-3 or taking a supplement (1.5 to 3 grams a day) is good for brain health.PhosphatidylserineAnother important compound is phosphatidylserine.It is found in meats and fish.People who eat enough fish or meat usually get enough.It is also available as a supplement.CholineCholine helps our brain focus and pay attention.Choline is used to make a brain chemical called acetylcholine, which is important for memory and concentration.Best source: Egg yolks (the yellow part of eggs).Other sources: Potatoes, nuts, seeds, grains, and fruits (but these have less choline).People should try to get 500 to 1000 mg of choline a day.CreatineCreatine is good for the brain and helps with motivation and mood.It is found in meat or can be taken as a supplement (5 grams a day).People who do not eat much meat may want to take a creatine supplement.Berries and AnthocyaninsBlueberries, blackberries, and other dark berries are good for the brain.They contain something called anthocyanins, which are good for overall health and brain function.Eating a cup or two of berries often can help the brain.GlutamineGlutamine is an amino acid that may help the immune system and reduce sugar cravings.Glutamine is found in:Cottage cheese, beef, chicken, fish, dairy, eggsBeans, cabbage, spinach, parsley (for people who don’t eat animal products)Supplements are also available.Food Choices and Why We Like Certain FoodsWe are born liking sweet and fatty foods, but there are deeper reasons why we choose the foods we eat.There are three main ways our body decides what foods we like:Taste – We have sensors on our tongue for sweet, sour, bitter, salty, and umami (savory).Gut Signals – Neurons in our gut sense what is in our food and send signals to the brain. These signals are subconscious (we don’t notice them).Belief and Experience – If we think a food is healthy or it makes us feel good, we start to like it more.How Our Brain Can Learn to Like New FoodsIf you want to eat more of a healthy food, pair it with a food that gives you energy or makes you feel good. In about 7-14 days, you might start to like the healthy food more.What we eat every day changes our brain, making us want to eat those foods again.If we always eat very sweet or tasty foods, our brain will want more of them.But if we eat less sweet or less “exciting” foods, our brain can learn to enjoy those too.What we believe about food also changes how our body reacts to it. For example, if we think a shake is healthy, our body reacts differently even if the shake is the same.Simple AdviceTry to eat foods that are good for your brain, even if you don’t love them at first.With time and practice, you can train your brain to enjoy healthy foods.