Your Health

Food for thought

Research suggests that some foods may enhance energy, mood and brainpower. Here are some examples:

Protein

Proteins build and repair body tissues. They are also essential to the production of neurotransmitters, which allow brain cells to communicate with each other. Lean meats, fish, poultry, dairy, eggs and beans are rich in protein and made of amino acids, which are converted into neurotransmitters and can promote proper brain function.

Carbohydrates

The brain consumes more energy than any other organ in the body. As a result, it needs a steady flow of nutrients. Slow-burning complex carbohydrates provide the energy the brain needs to function properly. Sources include brown rice, barley, pastas, vegetables and fruits, whole grain breads and cereals, and legumes such as beans and lentils.

B-complex vitamins

These vitamins help our bodies turn the food we eat into energy. B vitamins ensure optimal energy production and are important for healthy blood and tissue repair, and help the brain function at maximum capacity. Foods that contain more than one type of B vitamin include sunflower seeds, wheat germ, spinach, broccoli, bananas, whole and enriched grains, and lean chicken, beef, and fish.

Omega-3

Omega-3 fatty acids are a type of polyunsaturated fat that is reported to have all sorts of benefits for mind, body and mood. There are three main types: eicosapentaenoic acid (EPA), docosahexonic acid (DHA) and alpha linolenic acid (ALA). DHA is thought to be beneficial for brain development and brain function, while DHA, ALA and EPA may play a role in enhancing mood.

According to Dietitians of Canada, DHA and EPA are beneficial in brain, nerve and eye development in infants, can reduce the risk of heart disease, may improve immune function and may reduce the risk of colon and breast cancer. Further studies are needed to determine the role in depression/mood. The best sources for DHA and EPA include salmon, mackerel, tuna, herring, sardines and rainbow trout. ALA can be found in flaxseed, flaxseed oil, walnuts, canola oil margarine and soybeans. Other foods, including eggs, cheese, yogurt, bread and pasta can be fortified with ALA or DHA.

Iron-rich foods

Iron helps our red blood cells deliver oxygen to all the cells in our body. Iron deficiency can cause fatigue and low energy, irritability, and affect concentration and cognition. Iron helps the body by enhancing energy and endurance levels as it helps to transport oxygen to all your body cells. Foods rich in iron include meat, poultry, oysters, beans, lentils, and fortified cereals and grains.

Antioxidant-rich foods

Research suggests that antioxidant-rich foods may help protect brain power and immune function, as well as stave off disease. Brightly coloured vegetables and fruits are rich in antioxidants.

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	About Wave Wave is published six times a year by the Winnipeg Health Region in cooperation with the Winnipeg Free Press. It is available at newsstands, hospitals and clinics throughout Winnipeg, as well as McNally Robinson Books. Read the Fall 2009 issue of Wave