Nutrients and Foods for the Brain

Parents might want to know what foods may improve the intelligence of their children. As for the grandparents of those children, they might be thinking about what may benefit their memory capacity and concentration because they are noticing that their brain is aging. They are common thoughts. No one would want to brush off information like that.

What constitutes this “mental capacity” we are trying to improve? Mental capacity in Chinese medicine refers to consciousness, intelligence, willpower, and the ability to think. It includes all brain activities which can be subdivided into learning capacity, memory capacity, and adaptive capacity, generally.

The next question, then, is what foods were traditionally known to benefit the brain?  What are they formed of (does their nutritional makeup align with what the modern science of nutrition says about nutrients that are good for the brain)? The foods that are selected to benefit the brain in Chinese medicine perform actions like nourishing the Essence (Jing) which forms brain and bone marrow, resolving/draining Dampness which can cloud the brain and cause mental fog, and promoting Blood circulation in order to effectively deliver the nutrients to the brain. Nutritionists selected lipids, calcium, carbohydrates, protein, vitamins A, B, C, and E as substances that benefit the brain. Although the reasonings for their ability to benefit the brain are different between Chinese medicine food therapy and the modern science of nutrition, it was found out that the foods that were traditionally recommended were also abundant in the above-mentioned nutrients for the brain. The foods within Chinese medicine that are known to benefit the brain and thus strengthen the mental capacity include Chinese/Japanese yam, Goji berries, Longan fruit, Milk, Breast milk, Walnut, Egg, Litchi/Lychee fruit, Lotus root, Sesame seeds, Beans, Deer antler, Rice, Squid, Mulberry, Date, and Lettuce. Many of these foods will be repeatedly mentioned below as we go over each of the essential substances and the modern nutritional explanation of their effects on our brains. 

Lipids can be subdivided into two types: 1) Lipid reservoir – stored form of fat which can be utilized and metabolized for the production of energy and synthesized into hormones 2) Structural lipids – constituents of body tissues serving as protective pads for the organs against physical damage as well as an insulating layer that keeps the body warm. These lipids are interspersed just about anywhere in the body, including the brain. Sufficient lipid strengthens the cerebrum (the brain proper) as an important structural component of the brain and as an energy source for brain activities. About 40 – 50% of lipids that our body utilizes are essential fatty acids which can only be acquired by consumption of foods. Foods that are rich in these essential fatty acids are generally seeds, nuts and beans, such as Sesame seed, Black sesame seed, Perilla seed, Pine nut, Walnut, Yellow bean, and Black bean.

Vitamin C promotes agile brain activities and increases the stability of the brain cell construction, therefore it is important for mental clarity. A nutritional study done on students in America presented the finding that there is a close relationship between the concentration of Vitamin C in one’s bloodstream and their intelligence. Such information encourages us to consume foods with ample amounts of vitamin C. Vitamin C is also water-soluble which means it can be excreted from our body via urination. Therefore we do not need to worry about the side effects of excessive vitamin C consumption. Generally, fruits and vegetables like Longan fruit, Goji berry, Cherry, Lotus root, Date, Mandarin/Tangerine/Clementine, and Persimmon have high vitamin C content. Vitamin B (specifically B9/folic acid, B6/pyridoxine, and B12/cobalamin) helps to prevent mental disorders including depression and anxiety as well as aids in the metabolism of protein inside the brain. Foods rich in Vitamin B are Walnut, Sesame seed, Dark leafy green vegetables, Fish, and Meats (especially organ meats). Vitamin A enhances the physical development of the brain. When there is a prolonged deficiency of vitamin A, there can be a decline in intellectual ability. Examples of foods where we can obtain vitamin A are Breast milk, Milk, Cheese, other Dairy products, and orange and yellow food items such as Carrot, Pumpkin, Squash, Sweet potato, and Mango. Vitamin E helps the brain sustain energy for its activities while it also helps with recovery from mental disorders. We can find vitamin E in Sesame seed, Sunflower seed, Broccoli, Avocado, Almond, Peanut, Chicken, and Egg.

Calcium plays a role in stabilizing the brain activities. Its most important function on the brain is inhibiting hyperexcitation/excessive agitation in order to augment concentration and maintain normal, stable neurological activities. Recommended foods with high content of calcium are Sesame seed,  Longan fruit, Breast milk, Chinese/Japanese yam, Goji berry, Wood ear fungus, Squid, Date, Wheat, Pomfret, Lotus seed, Mung bean, Dropwort, Lotus root, Milk, Job’s tear/Coix seed, and oily kinds of fish such as Mackerel, Saury, Herring, Sardine, and Anchovy.  

Carbohydrates are the primary energy source for brain activity. The brain exhausts a large amount of glucose. So much so that it burns 20% of the total calories we consume, while it only constitutes 2% of our body weight. Foods that have a high content of carbohydrates are Lotus root, Longan fruit, Litchi/Lychee fruit, Lotus seed, Wheat, Date, Wood ear fungus, Chinese/Japanese yam, Goji berry, Grape, Lily bulb, Sea cucumber, Mung bean, and Job’s tear/Coix seed.

Protein is the essential substance for more complicated brain activities. It is an important component of the brain cell composition, making up 30 – 35% of the brain, and while its weight is less than that of lipids, glutamic acid content within the brain is 100 times that of the rest of the body. Foods rich in protein are Sesame seeds, Wood ear fungus, Squid, Chicken, Breast milk, Milk, Pork hock, Pomfret, Sea cucumber, Lotus seed, Mung bean, Job’s tear/Coix seed, and oily kinds of fish such as Mackerel, Saury, Herring, Sardine, and Anchovy.  

While we always have the option to consume supplements to meet the daily quota of these essential nutrients, they can also be easily obtained from foods that we consume every day. It is advised that we do not be picky with our foods, but eat a variety of them and also reap the benefit of seasonal ingredients.