Smart Food

For most of us, "smart food" refers to the nachos and the caffeine-laced cola we consumed while cramming for our mid-term exams. But not anymore! With the publication of research on the connection between what we eat and its effect on how we think, the idea of smart food has taken on a whole new dimension.

Recent Research

One of my coworkers tells the story of how her mother used to insist that she eat fish, saying "fish is brain food." (My coworker's view, at least on the topic of consuming smelts, was "I'd rather be stupid.") Turns out, her mother was right: Fish is brain food – as is soy. Leading the way in proving her mom right is a study that appeared in the September 2004 issue of Neuron, looking at the potential benefits of the omega-3 fatty acids commonly found in soy and fish oils. Researchers found that a diet rich with these fatty acids can help stave off Alzheimer's disease. A similar study, published in the January 1, 2003 issue of Pediatrics, found that cod liver oil, when taken during pregnancy and lactation, boosts babies' intelligence.

And you may want to think twice the next time you call someone a "meathead." A study done at the University of Sydney and Macquarie University in Australia, and published in the October 22, 2003 Royal Society journal Proceedings: Biological Sciences, found the brain-boosting benefits of eating meat and fish, which are high in creatine. In a double-blind placebo-controlled experiment, researchers found that taking creatine as a dietary supplement boosted both working memory and general intelligence.

Remember sage, the herb mom used to spice our Sunday night roasts? It reputedly also has positive benefits for the brain. A study undertaken at the Medicinal Plant Research Centre (MPRC) at the Universities of Newcastle and Northumbria in 2003 was able to back up age-old claims about sage's ability to improve memory. Researchers found that sage inhibits the enzyme thought to be responsible for the development of dementia in Alzheimer's patients. And it apparently does so without the adverse effects of more commonly used drugs to treat the disease.

A Varied Diet

Of course, the brain needs a variety of foods to function properly – not just the latest, albeit scientifically proven, fads. In fact, the old adage about a balanced diet applies not only to keeping the body healthy, but the mind. Look at some of the food groups: The carbohydrates found in breads, pastas, and cereals, provide the brain with glucose, its favorite source of energy; the protein found in meats act as the basis for certain neurotransmitters in the brain; and B-complex vitamins found in whole grains, wheat germs, and nuts facilitate a variety of functions related to nerve cells – from insulating them, to protecting them from oxidation. Minerals like iron, seleneium, zinc, and magnesium, as well as vitamins C and E, which are important for the functioning of the brain, can be found in most fruits, vegetables, and whole grains.

"Dumb Food?"

All of the above begs the question: Can some foods can make us dumber? Can we blame those poor grades on the nachos and cola we consumed as students?

While the information that alcohol destroys brain cells is old news, what about the caffeine in the colas and coffees? According to the study Caffeine, Priming, and Tip of the Tongue: Evidence for Plasticity in the Phonological System, published in Behavioral Neuroscience (June 2004), caffeinated beverages like coffee, while perking people up, also seem to shut down other areas of people's brains, making them forgetful and subject to the Tip of the Tongue phenomenon, in which they can't recall words.

And what about the saturated fats in those nachos and chips – in particular, the trans fatty acids (trans fats) found in cookies, potato chips, and French fries? A number of papers given at the annual meeting of the Society for Neuroscience, held in San Diego in October 2004, argued that learning and memory suffer when one's intake of trans fats increases. In laboratory tests performed on rats and mice, test subjects performed poorly when placed on a high fat diet. Researchers believe the cognitive damage is caused by triglyceride (a natural fat found in most foods and, in fact, required by the body). Foods high in trans fats, and other saturated fats, can spike triglyeride to an unhealthy level in the body. (In the past, high levels of triglyceride in the body have been linked to a higher incidence of memory loss among diabetics.)

Consuming Snake Oil?

Several companies are jumping on the brain food bandwagon. The distributor of MindFX has put a herbal supplement on the market which purportedly improves the abilities of "gamers" (i.e., kids and adults who spend a lot of time playing video games). MindFX promotes its formulas, Maxx Impulse, Neurocharge, and Aftermath, as healthy alternatives to the usual fare of video game players – potato chips and cola.

Of course, kids being kids, they might mix their supplements with their cola, which can cause health problems. Some researchers have linked an ingredient in MindFX's supplements, green orange extract, to heightened blood pressure and heart palpitations. And because they're considered dietary supplements, none of MindFX's products have been tested by a governmental agency.

Two companies, one based in Germany, the other in California, have together released a "functional bar" (supposedly a healthy candy bar) called IQ Boost. According to Wellplus Trade GmbH and Science&Ingredients Inc., IQ Boost can "improve child's cognitive development" as well as that of adults who suffer from "mental decline and would like to stimulate their cognitive functioning."

But before you run out to the grocery store, keep in mind there are still ways to improve your brainpower that are not related to your diet. Indeed, you might try finding the time in the morning to do the daily crosswords in your newspaper, or read a book. You might even try to avoid watching mindless television once in a while – after all, exercise has been shown to help people avoid dementia.

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