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Food for the Brain

Posted on: Monday, 26 September 2005, 21:00 CDT

By Koh Soo Ling

MORE and more studies suggest a strong link between the food we eat and

how it makes us feel and think. For young people facing exams, the

pressure can be intense. There is no magic formula but a little common

sense when providing meals and snacks will help them cope with the

challenges ahead. KOH SOO LING writes.

IS there one food that can guarantee good grades? Universiti Kebangsaan

Malaysia Professor Mohd Ismail Noor, a nutritionist specialising in

obesity and sports nutrition, does not think so.

"A balanced diet and sufficient sleep are crucial to memory power.

Students should be discouraged from last-minute mugging. Some may resort

to numerous cups of coffee (coffee contains caffeine which makes one

alert) but again this does not work for everyone.

"Others take supplements which act as an umbrella for perceived

nutrient deficiency. This should not be so, unless you know for sure that

you are deficient in certain nutrients," says the professor from the

Department of Nutrition and Dietetics.

Studies show that youngsters who eat a variety of food pay attention in

school, are less fidgety and learn better. If they eat well on test days,

they make fewer mistakes.

According to a 2003 BBC news report, demand for fish, vegetables and

other "brain food" rose sharply during exams.

A major supermarket in Britain found that sales of tuna, cod, plaice

and mackerel were up 34 per cent during exams in towns with large

universities and colleges.

Fish contains the nutrient dimethlyamino-ethanol, which is thought to

improve memory. Broccoli, asparagus, spinach and vitamin supplements also

grew in popularity.

Other popular "brain food" included avocados, bananas, sprouts,

lettuce, peanut butter and melons.

Not surprising, the increase in sales of fish was largest in university

towns such as Cambridge, Oxford, Newcastle, Edinburgh and Durham.

We live in a fast paced and increasingly complex world that requires

mental sharpness and the ability to stay focused.

Stress, anxiety, fatigue, high blood sugar, high blood pressure, the

ageing process and less than ideal nutrition play a part in the

deterioration of mental functions.

Eating fresh and nutritious food should be a way of life, say experts.

Food that is high in fat and sugar content should be avoided. Such food

gives only empty calories.

A well-balanced diet provides the building blocks for brain health and

growth (see food guide pyramid).

Food that is especially good for the brain are fruits and vegetables

which provide antioxidants to help maintain balance, coordination and

memory function.

Proteins maintain nerve cell structure and calcium is not just

important for bone structure, but is also needed for nerve impulse

conduction and muscle contraction.

Besides that, soy products provide choline, a nutrient that builds

neurotransmitters that pas electrical impulses between brain cells.

Examples of good sources of choline are egg yolks, peanuts and liver.

As water makes up 85 per cent of brain weight, a lack of water leads to

dehydration, making it hard to concentrate, among other bad effects.

"Basically, the ratio of macronutrients and micronutrients needs to be

adequate. If there are insufficient nutrients, this may impair a person's

cognitive performance. It is most important not to skip meals. The idea

of skipping a meal and making up for it later does not work," says

Mahenderan Appukutty, sports science nutritionist at the Faculty of

Sports Science and Recreation, Universiti Teknologi MARA.

Kavitha Menon, lecturer in nutrition at the School of Health Sciences,

Universiti Sains Malaysia, argues that the brain is a strange organ:

firstly, it is not as dynamic as other organs of the body; secondly, it

contains low concentrations of antioxidants which are known to protect

the cells from a variety of environmental and metabolic insults; and

thirdly, it is a very active organ.

Hence it is vulnerable to the damaging effects of the free radicals

produced during metabolism. A regular supply of nutrients is therefore

needed especially during exams.

She agrees that skipping meals is dangerous.

"According to recent studies, those who skip breakfast are more

sluggish, inattentive and make lower grades. Children eating high calcium

foods like dairy products showed enhanced learning." Sathyasurya Daniel

Robert, lecturer in dietetics at USM's School of Health Sciences,

cautions that a balanced diet alone is not sufficient for brain power.

"For a healthy brain, one has to get good blood flow to the organ. This

can be achieved by reducing the risk factors of getting heart disease and

diabetes. Besides a regular well-balanced diet with all the nutrients

that the body needs, one has to have good physical and mental activity

and social interactions," he says.

The benefits of making physical activity a part of one's daily life

cannot be overstated. A regular exercise programme boosts circulation,

bringing oxygen to the brain.

A University of California study of nearly 6,000 women, aged 65 and

above, showed that those who did the most walking every week were least

likely to show signs of cognitive decline.

Finally, to ensure that the brain functions optimally, it is important

to challenge the mind so that it continues to grow, literally.

Mental stimulation, learning new things and simply thinking young also

help.

An active brain produces new dendrites, which are the connections

between nerve cells that allow cells to communicate H20 with one another.

This helps the brain store and retrieve information more easily.

Activities to keep one's mind sharp and agile are reading, exploring

artistic skills, playing musical instruments, learning new technology or

even enrolling for night or weekend classes.

* kohsl@salam.uitm.edu.my

* See also Page 19 n The writer is an Associate of the Office of

Academic Affairs and an Associate Professor at the Academy of Language

Studies, Universiti Teknologi MARA, Shah Alam

Source: New Straits Times

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