Newsletter 23 - Food

Sigh of relief. Thank God this list doesn’t include Brussel sprouts!

I watched a lot of videos, verified the studies, read articles, checked the sources.

And now I can safely say: eat these foods and you’ll be bilingual in no time!!

More seriously, I did check all the info, it’s safe to say - considering the amount of studies done - that this list of foods is indeed truly ‘good’ for your brain.

Brain Parts and Functions Affected by Food

Fats (Lipids):

• Avocados:

  • Rich in monounsaturated fats that are crucial for brain health.

  • Help maintain cell membranes and improve cognitive functions like memory and concentration.
    

• Wild Salmon & Sardines:

  • High in omega-3 fatty acids, especially DHA, which is essential for brain health and reducing cognitive decline.

  • Improve brain blood flow and cell membrane maintenance.
    

• Olive Oil:

  • Contains monounsaturated fats beneficial for brain health and cognitive functions.

  • Reduces inflammation in the brain.
    

• Dark Chocolate:

  • Contains healthy fats and flavonoids, which improve brain blood flow and enhance cognitive performance.
    

• Walnuts:

  • High in omega-3 fatty acids and antioxidants, supporting brain health and memory improvement.

    
    

Proteins and Amino Acids:

• Eggs:

  • Provide choline, a precursor to the neurotransmitter acetylcholine, crucial for memory and overall brain health

  • Also contains vitamin E, neuroprotective against cognitive decline.
    

• Protein Sources (Beans, Tofu, Nuts, Meat):

  • Provide essential proteins for neurotransmitter production, growth, and development.

  • Affect mood, sleep, attentiveness, and weight.
    

Micronutrients:

• Blueberries and purple grape juice:

  • Contain anthocyanins (polyphenols), which protect brain cells and improve blood flow.

  • Enhance memory recall and reduce oxidative stress in the brain.

  • This in turn provides more energy nutrients and oxygen improving our cognitive performance
    

• Broccoli:

  • High in vitamin K, antioxidants, and fiber that support cognitive enhancement and protect brain health.
    

• Green Leafy Vegetables (Spinach, Kale):

  • Rich in vitamins B6, B12, folic acid, and vitamin E, which are crucial for brain health.

  • Protect against free radical damage and cognitive decline.
    

• Turmeric:

  • Contains curcumin, an anti-inflammatory and antioxidant compound that reduces brain inflammation.
    

• Green Tea (Long-term consumption of):

  • Contains antioxidants like catechins that protect brain cells and support cognitive functions.

  • Enhances short-term memory, working memory, and attention while reducing the risk of cognitive decline.
    

• Nuts and Seeds (Almonds, Sunflower Seeds):

  • High in vitamin E, which protects against free radical damage in the brain.
    

Glucose:

• Carbohydrate Sources (Fruits, Vegetables, Whole Grains):

  • Provide a steady release of glucose for the brain, maintaining stable attentiveness and cognitive functions.
    

• Important to note: glucose is the primary source of energy for every cell in the body. Because the brain is so rich in nerve cells, it is the most energy-demanding organ, using one-half of all the sugar energy in the body.
  

SO

A healthier diet, rich in fruits, vegetables, whole grains, beans, and oily fish, typically leads to a larger memory center in the brain and better overall memory performance.

While a diet high in refined foods negatively impacts learning and memory - per decades of animal studies and a growing number of human trials demonstrate that.

I’m telling you, what you eat will affect your language learning :-D