Foods for a thoughtful brain

“To eat is a necessity, but to eat intelligently is an art.” Noted French

author François de La Rochefoucauld affirmed the art of conscious
nourishment way back in seventeenth century.
Since time immemorial the effect of food on our bodies have been emphasised
and acknowledged. Hippocrates (460 BCE- 370 BCE), also known as the
founder of medicine and pioneer of holistic healing stated “Let food be thy
medicine and medicine be thy food.” Food is vital not only for the proper
functioning of our body but also our mind. Try studying when you are feeling
hungry and you will understand what I mean. Our intake not only impacts our
mental efficiency in shorter runs but reflects in longer runs too. For instance, a
constant deficiency of Vitamin B6 can lead to skin disorders, migraine attacks
and depression in longer course. Similarly, Vitamin B12 deficiency transpires
into noticeable agitation, irritability, confusion, disorientation, amnesia,
impaired concentration and insomnia.

The effect of food consumption starts manifesting even before a cell starts
fertilising into becoming an entity. The intake of a mother influences the child
significantly. The gestation is a crucial time for the development of physical and
mental proficiency of the offspring. As per a noted study, the mothers who had
diet rich in antioxidant had lower stress levels and improved pregnancy
outcomes. To add further, insufficient intake of DHA (an essential fatty acid) is
likely to show signs or symptoms of neuro-developmental and neuro-psychiatric
impairments. Similarly, the food intake of older adults is also extremely crucial
in ascertaining their mental and physical efficiency. Prolonged headaches,
constipation, blood pressure changes, dizziness, confusion, dry mouth and nose
are some of the symptoms which can be because of much heedlessly dealt
dehydration.

The above details upholds the quote by Virginia Woolf, a modernist 20th-century
author- “One cannot think well, love well, sleep well, if one has not dined well”.
The importance of proper food has been reinstated time and again. Nutrients can
support or interfere with normal functioning of the body and mind. The nutrients
act as catalysts for proper functioning of neurotransmitters, which are responsible
for mood, sense of well-being, thoughts, emotions and stress.

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So, how and why does this system of nutrients affect us so deeply? Our gut, also
referred as “the second brain”, has a complex set of activities. The food we eat
is broken into simplified nutrients which is then absorbed into the body. The
gastrointestinal tract has more than 10 trillion bacteria, more than there are cells
in the body. These bacteria and their by-products impact brain function and
behaviour. Neurological and gastrointestinal conditions are interconnected to
the core and everything you put into your body has an impact. Balanced intake
of nutrients make the brain work more efficiently and effectively. A recent
study of around 800 children aged 5 to 12 demonstrated that a food comprising
of important nutrients like fatty acids, zinc and magnesium resulted in
considerable reduction in attention deficit and hyperactivity in the children.

By now some of you must be ready to buy some food supplements and
multivitamin pills. But popping up supplement pills can have its own
disadvantages. Lets discuss why! Supplements have concentrates of varying
dosages, so it is essential to get the details right. You may be deficit in only few
minerals but popping the whole pill may just mess up the system. It may cause
more harm than good. In a recent study, it was concluded that too much selenium
(an essential mineral) can lead to hair loss, gastrointestinal upset, fatigue, and
mild nerve damage. Moreover, you need to make sure that your supplement’s
label specifies that the pills are free of heavy metals such as mercury and
contaminants. Similarly, choosing a fish oil capsule can reveal rancid oil in the
system, which should not be consumed by humans.

We need to recognize the fact that the nutrients are most potent and prominently
absorbed when they come from food. The ability of food nutrients to get absorbed
and sustain digestion is notably better. Food derived nutrients are furthermore
accompanied by numerous other beneficial nutrients and essential fibres. The
synthetic components of the supplementary pills, on the other hand, may
sometimes hinder the optimal absorption of the nutrients or may decrease the
potential of other medications.

Deriving sufficient nutrients from food is perceived to be a complex and

exhausting struggle. But on the contrary it’s the easiest and safest form of
nutrition. You need to understand the basics of your nutrients’ needs and
everything you eat will start healing your body and mind. When someone is trying
to cope up with issues such as constipation or depression, he/she can get
benefitted by adding a cup of peanut into their diet. Peanut can cover 50% your
daily need of dietary fibre and 100% of niacin (a crucial Vitamin for healthy
nervous system). Likewise, knowing which foods create acidic reaction in the
body and which foods help to balance out the same, is also important. Knowing
that almost all diseases need acidic atmosphere to strive is immensely
empowering too. Foods should be chosen as per your needs and requirements.

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Disease – specific diet with few lifestyle changes will always be the best option
for a holistic approach.

I am sure such minor variations in your current setting will neither be scary nor
tough! We need to be aware of certain principles relating to eating and nutrition.
There is nothing which our body cannot fight against. We just need to help it with
adequate arms and shields. Breaking myths, eating well and being aware is all
that it needs. Provide sufficient nutrition to your body and feel it returning the
favour with strength, agility and vigour. So, next time before popping- up pills
and cursing your body and mind for not performing well, look into your plate.
Your healer is supposed to be there!

Dr. Romita Banerjee

(Clinical Nutritionist)

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