Obviously food affects our moods: when we’re hungry, we’re cranky; when we’re celebrating with dinner, we’re relaxed and happy. Comfort foods help us feel better, and most of us understand that healthy eating is as good for our minds as our physical disposition. Until very recently our brains functioned on the type of foods our ancestors ate: whole fruits, vegetables, beans, nuts, and natural sweeteners such as honey, and lean meats like seafood and wild game. The modern brain has experienced a biological jolt, adjusting to an altered diet that leaves short many of the nutrient combinations essential to optimum brain function.

Why the brain needs optimum nutrition

In the language of neuroscience there are synergies within certain nutrients that enhance bioactive phytochemicals (antioxidants, flavanones, amino acids, enzymes, to name a few), which protect specific cells from metabolic degeneration or enhance the absorption of specific nutrients for positive mental health.

How the brain utilizes these nutrients

Antioxidants

Good fats

Carbohydrates and protein

Botanicals

St. John’s Wort, Kava, ginseng, and ginkgo, for example, are ingredients with a history of mood-altering benefits. L-theanine and L-carnitine are amino acids associated with stress reduction, mental clarity, and slowing cognitive decline. Caffeine’s effect on mental alertness is already widely exploited in the energy drink market. Botanical supplementation of everyday foods is gaining acceptance by the industry, their regulators, and is literally being “gobbled up” by consumers looking for quick fixes to declining brain functions as boomers age and everyone tries to cope with a fast- paced, ever-competitive society.

Recent studies in Europe around caffeine and other botanically potent stimulates has resulted in the banning of many of these additives in the food and beverage supply.  Another point that supplementation often fails to address is that our bodies only absorb what is necessary. Most is “flushed out,” and what remains and how the body stores these “residual compounds” is widely unknown.

With consumer incentives such as smarter, better, faster, you can be sure there’s no end to the growth of “brainworthy” supplements and foods that will have added “functionalized” neurochemical ingredients. Bio-engineered (i.e., genetically altered) plant and animal sources are being created to enhance the mental energy, mental clarity, focus, and stress-reducing benefits of foods. Non-biased, non-industry-related research is difficult to find, and consumers looking for a smart quick fix might find they’re paying additional dollars for marketing, not content (nutrient value).

Overall, neuroscience research is finding that consumption of well-balanced, nutrient-rich whole foods combined with adequate rest and regular exercise will keep us brighter and happier, longer.
The social process of sharing a meal is equally as important to keeping the mind active and depression and mental decline away. Hmmm, seems mom had it right all along, without the neuroscience!

Food to think by

Five to ten servings a day of fruits and veggies for phytochemicals such as antioxidants to maintain and improve brain cells and overall health. Antioxidants are also available in dark chocolate and red wine, just fyi.

Fish and seafood are omega-3 contributors to help reduce dementia and Alzheimer’s disease. Canola and olive oil, egg yolks, and flax are other good sources. Go whole grain, always.

Tea reduces mental stress, enhances relaxation, and improves mental clarity. Drink it.

B is for Brain (and overall nervous system). B-complex vitamins, especially folic acid, vitamin B6, and choline are found in dark green veggies; beans like black, garbanzo, and red kidney; eggs; peanut butter; and whole grains making kids smarter—oh, and adults too.

Iron helps our blood supply oxygen to the brain. Deficiencies have been associated with ADHD, learning disabilities, and lowered IQ. Iron is found in lean meat, lentils, tofu, spinach, blackstrap molasses, and veggies like broccoli and Brussels sprouts.

Vitamin E, especially when consumed with foods high in vitamin C, may reduce cognitive decline with aging. Deep greens, spinach, and broccoli provide both, or pop sunflower seeds, almonds, walnuts, and olives for a vitamin E hit.

Neurotransmitters—how brain cells communicate and create neural pathways—are made from amino acids found in protein foods. Acetylcholine and Dopamine are found in meat, fish, milk products, egg yolks, wheat germ beans, nuts, and soy products.

Serotonin, another key neurotransmitter, is a carbohydrate based in whole grains, pasta, and starchy veggies like potatoes. That’s why you never feel depressed over a loaded baked potato!

Mediterranean Meal (to remember!)

Much has been said about the benefits of a Mediterranean diet as a healthy eating style, which also contains all the key ingredients to a brain healthy diet as well. A dinner party is mood lifting, relaxing and fun! Recipes can work as a dinner party menu (expect lively discussion!) or on their own. For great recipes and visit www.mediterrasian.com.

DINNER TIP: If planning a party menu, toss a Greek-style salad of rich red tomatoes, cucumber slices, red onion, black olives, and colourful peppers with a garlicky oil and vinegar dressing and crumbled Feta cheese.
DINNER TIP: Buy dessert! You needn’t do it all. Baklava, stuffed with omega-3-rich nuts, and drizzled with honey in a light phyllo pastry can be purchased at Greek markets or good bakeries.

Dolmades

Made with antioxidant-rich grape leaves, with a filling of vitamin-B-rich brown rice, seasonings, and—serve as an appetizer or a meal.  Find jars of grape leaves in specialty food stores, as well as prepared Tzatziki sauce.

30                grape leaves
1/4 cup        good olive oil, divided
1                  small white onion, diced
3 cloves       garlic, minced
1 tsp            lemon zest
1/4 cup        chopped dried cranberries or apricots
1/2 cup        long grain brown rice
2 tsp            dried thyme leaves
Pinch           coriander or cinnamon
Pinch           red pepper flakes
2 cups         chicken or vegetable broth
Juice of lemon
Prepared Tzatziki sauce

1.  Remove leaves from jar, rinse carefully and pat dry.
2.  In a skillet heat half oil and sauté onion, garlic until soft.
3.  Add lemon zest, dried fruit, rice and seasoning and stir until fragrant.
4.  Pour in half cup broth, reduce, and simmer until evaporated, cool.
5.  In a small casserole dish place five or six leaves over bottom of dish.
6.  On a work surface place leaves shiny side down, stem end to the bottom.
7.  Spoon one tablespoon rice mixture at bottom end of leaf, fold in sides and wrap up
folding sides in to create a small oblong package.
8.  Place stuffed leaves closely together in layers filling casserole dish.
9.  When completed, pour over remaining broth, oil, and lemon juice.
10. Cover pan with tight lid or foil and bake in a 350 degrees F. oven for one hour, check at half-hour, and add boiling water to completely cover leaves if dry.
Serve warm or cold with prepared Tzatziki on the side.
Makes twenty-four dolmades

Moussaka

Like lasagne, this dish takes time to assemble, but can be prepared in advance. Moussaka is a lively combination of lean lamb, lots of vegetables, and seasonings. Should cheese sauce be a bit heavy for your taste, simply top with a mix of bread crumbs and cheeses.

1/4 cup               olive oil        
1                         large eggplant, sliced one-half inch
1                         large green or yellow zucchini, sliced one-half inch
2                         large potatoes, sliced one-half inch
1                         onion, diced
2 cloves              garlic, minced
1 1/2 lbs             lean ground lamb
1 tsp                   dried oregano leaves
1/2 tsp                cinnamon
1/4 tsp                red pepper flakes
1 (214 ml can)    tomato paste
1 (398 ml can)    crushed tomatoes or tomato sauce
1 cup                  chicken broth

Topping:
1/4 cup               butter
1/4 cup               flour
2 cups                whole milk
1/2 cup               grated Parmesan cheese, divided
1/2 cup               crumbled Feta cheese
Pinch                  nutmeg
Pinch                  white pepper

1.  In a large skillet heat oil as required and fry eggplant, zucchini, and potato slices in batches, draining on paper towel after cooking to absorb excess oil. Set aside.
2.  In remaining oil sauté onion, garlic, and lamb cooking until no longer pink.
3.  Stir in seasonings, tomato paste, and broth to make a thick sauce.
4.  In a nine-by-thirteen-inch lightly greased casserole layer potatoes, some sauce, eggplant, sauce, zucchini, finished with sauce.
5.  Topping: In a saucepan melt butter and whisk with flour until combined.
6.  Slowly add milk, stirring constantly until sauce thickens slightly.
7.  Add one-quarter Parmesan and Feta with seasoning and stir until melted and thick.
8.  Dollop sauce by the tablespoon over casserole and spread lightly to cover.
9.  Sprinkle with remaining Parmesan.
10.  Bake in a 350 degrees F. oven for forty minutes until golden and bubbly.
Let sit for ten minutes before cutting and serving.
Serves six.

About the Author

Sue Spicer is a home economist and food educator committed to promoting healthy eating for time-challenged lifestyles through delicious recipes. She can be contacted at This e-mail address is being protected from spambots. You need JavaScript enabled to view it .