Flavonoids
These chemicals often found in plants that produce bright yellow, red, and orange colors. This large family includes thousands of different phytonutrients, but is mainly known for its antioxidant capacity, ability to decrease inflammation and improve blood flow to the brain, all of which can lead to increased cognitive functioning. Flavonoids are strictly found in the produce aisle, but are especially concentrated in brightly colored fruits and vegetables, particularly citrus fruits such as grapefruit, lemon, and tangerine.
Anthocyanins
An especially important member of the flavonoid family, and are specifically known for their red, blue, and purple coloring. According to Ramsey, “Anthocyanins protect the neurons at the center of our brains responsible for feeling and memory.” Much has been said and written about the antioxidant capabilities of goji and acai berries, but there are several anthocyanin sources much easier to find in American supermarkets — raspberries, strawberries, blueberries, and the humble red cabbage.
Glutamate and Gaba
The two most common neurotransmitters in the brain, are responsible for sending signals from one part of the brain to the other. Glutamate is the more action-oriented of the two and assists with learning and cognition, while GABA helps the brain calm down in stressful situations. While food does not specifically contain glutamate or GABA, certain foods can help the brain create more of these neurotransmitters. These foods include almonds, whole grain oats, lentils, and brown rice.
Serotonin
This regulates mood, appetite, and sex drive. While made in the brain, like glutamate and GABA, 90 percent of our serotonin supply is found in blood platelets and the digestive tract. We make serotonin by consuming tryptophan, a substance found in dairy, poultry, fish, eggs, soy, nuts, and seeds, but also through exercise and sunlight. Reduced serotonin levels have been linked to depression and insomnia, and also to both obesity and anorexia.
Dopamine
Another neurotransmitter, also regulates mood and sleep, but plays a key role in energy, focus, memory, and pleasure. To combat low dopamine levels, try increasing your protein intake with organic, free-range eggs and dark-green leafy vegetables such as kale, spinach, and broccoli. Some studies suggest that obese people have fewer dopamine receptors than their thinner friends, and as a result eat more food because they receive less pleasure from it. Want to know what else can play with your dopamine levels? Sugar. Says Ramsey, “Studies show that countries with the highest per capita intake of sugar are the countries with the highest rates of depression.” Decreased dopamine levels are frequently found in people suffering from addiction, as stimulants such as cocaine, methamphetamine, and heroin increase dopamine levels.
Still not sure where to start? Ramsey suggests starting with your local CSA (community-supported agriculture). “Unlike shopping at a grocery store or green market, you don’t get much say in the produce you receive each week, which is what a lot of people actually enjoy about the practice — you learn how to cook in the way that used to be second nature to cooks just a few generations ago: seasonally.”
This article is updated from its initial publication in Brain World Magazine’s Fall 2012 issue.
