Fatty Fish
Omega-3 Fatty Acids
A recent University of Wollongong study showed
that less than a quarter of Australians are meeting
the optimal intake for Omega-3. Instead, the
majority of our diets are found to have a higher
intake of trans fats and saturated fats - two fats
that are seen to negatively impact the brain.
Studies have shown that foods high in Omega-3,
including wild cold-water fish, seaweed, soy
beans, spinach and walnuts, have been seen to
reduce symptoms of schizophrenia, depression,
attention deficit hyperactivity disorder and more.
Whole Grain
Carbohydrates
The primary source of energy for the brain is
glucose, which comes from carbohydrates.
Simple carbohydrates, in the form of sugar,
commonly found in lollies, soft drink and fast
food can exacerbate a low mood in people,
particularly after consuming high amounts of
sugar. The after-effect of the ‘sugar-high’ is a
sharp spike in blood sugar levels, with a recent
study from QUT suggesting simple sugar has
similar effects on the brain as drug use. Complex
carbohydrates on the other hand release glucose
slowly, helping the body to feel fuller for longer,
and providing a steady source of energy to the
brain. When the glucose enters the brain it is not
only used for energy but also triggers the entry of
tryptophan to the brain, affecting neurotransmitter
levels. Sources of complex carbohydrates include
whole grains, bulgur, oats, wild rice, barley, beans
and soy.
Lean Protein
Amino Acids
After carbohydrates, protein is the most abundant
substance within the body. Sources of lean protein
include fish, turkey, chicken, eggs, and beans.
Proteins are made up of amino acids and are
important building blocks. Protein itself and the
individual amino acids can affect brain function
and a person’s mental health. The proteins
amino acids create affect many of the brain’s
neurotransmitters, including dopamine and
serotonin. If there is a lack of any of these two
amino acids there will not be enough synthesis
of the respective neurotransmitters, which is
associated with low mood and aggression in a
person’s behaviour. Protein and carbohydrates
work together to reduce the symptoms of
depression and anxiety, as well as improving
overall cognitive function (protein creates
tryptophan and complex carbohydrates facilitate
its entry into the brain).
Leafy Greens
Folic Acid
Leafy greens such as spinach, romaine lettuce,
turnip, mustard greens and broccoli are all high
in folic acid. Folic acid is the synthetic form of
vitamin B9; it affects a group of neurotransmitters
in the brain known as monoamines, which
are linked to the production of “feel good”
neurotransmitters such as serotonin and
dopamine. A deficiency in folic acid can decrease
the production of serotonin and dopamine,
affecting mood. A deficiency in folate has been
linked to high rates of depression, fatigue and
insomnia, with one study revealing patients with
depression had lower levels of blood folate, some
up to 25% below the average level.
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Fermented Foods
Probiotics
Fermented foods such as yogurt with active
cultures, kimchi, tempeh, and kefir all contain
probiotics (healthy bacteria). It is believed that a
balanced intake in probiotic foods can affect the
neurotransmitter GABA, which regulates anxiety
and stress. A US study found that participants
who consumed probiotic-rich yoghurt twice a
day for a month had lower levels of brain activity
associated with emotion and pain than those who
did not consume yoghurt.
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36 Pindara Magazine 2017