The brain is the most complex organ in the human body, and it's hungry for energy. The brain consumes around 20% of all your energy (calories), even if it constitutes only 2% of your body weight. Can you imagine if your brain is desperate for energy and nutrients and I just feed the brain only empty calories like fast foods or refined carbohydrates like white bread? Low concentration, lack of focus, and obesity will be a consequence of such a diet.
A study of 400 elderly individuals taking high amounts of Extra-Virgin Olive oil and eating less red meat or fried foods had 50% less brain atrophy or brain cell loss than similar individuals without healthy habits (1).
Phytonutrients are active agents present in fruits and vegetables with the capacity to make positive changes to our body, especially the brain.
Food can be classified as phytonutrient-rich food or a phytonutrient depleted food, which does not contain anything helpful except calories. Eating a phytonutrient-depleted diet will not only not provide beneficial phytonutrients but also make your body depleted of essential nutrients like magnesium.
Top Brain Foods/Nutrients
Extra-Virgin Olive oil (2)
Omega-3 Fatty Acids from fish, nuts, spirulina, eggs, flax seeds, etc.
If you want a clear mind, it's about food selection.
David Rivas, RPh, MSc, CCN
Pharmacist and Clinical Nutritionist/Consultant
(1): Luciano, M., Corley, J., Cox, S. R., Hernández, M. C. V., Craig, L. C., Dickie, D. A., ... & Deary, I. J. (2017). Mediterranean-type diet and brain structural change from 73 to 76 years in a Scottish cohort. Neurology, 88(5), 449-455.
(2): Yook, J. S., & Lee, M. (2020). Potential role of phytochemicals in brain plasticity: Focus on polyunsaturated fatty acids. Physical Activity and Nutrition, 24(1), 14.