Foods That Affect The Brain

Question 1

Magnesium

Answer 1

-supports neurotransmitters regulation/synaptic plasticity, cognitive function/learning
-low magnesium: linked to anxiety, depression, & neurological dysfunctions
-can improve outcomes with brain injured/ stress related people

Question 2

Healthy fats/monounsaturated fats

Answer 2

-help support brain structure-maintains fluidity of the cell membranes
-produces neurotransmitters
-can reduce risk of stroke/vascular impairments

Question 3

Riboflavin (vitamin B2)

Answer 3

-metabolism/mitochondrial function (energy support)
-can protect against chronic fatigue or neurodegenerative diseases

Question 4

Omega 3 fatty acids

Answer 4

-cell structural health, cell membrane formation, synaptic plasticity (brains ability to adapt/form new connections)
-cognitive function

Question 5

Vitamin k

Answer 5

-powerful antioxidant- protects brain cells from oxidative stress (key factor in neurodegenerative diseases)
-reduces inflammation/ damage to neurons

-better long term brain healthy, potentially delay/reduce conditions like dementia

Question 6

Thiamine (vitamin B1)

Answer 6

-glucose metabolism-primary energy source for brain
-synthesis booster in neurotransmitters like acetylcholine-essential for memory/cognitive function

-thiamine deficiency can lead to—> Wernicke Korsakoff syndrome

Question 7

Pyridoxine (B6)

Answer 7

Produces serotonin, dopamine, GABA-> all key to regulate mood/sleep

-low levels of B6 can lead to depression/cognitive decline

Question 8

Folate (B9)

Answer 8

DNA synthesis/repair, Cell division, neurotransmitter production- dopamine/serotonin.
-prenatal brain development-support formation of neural tube

-folate deficiency: can lead to cognitive decline/alzheimers

Question 9

Cobalamin (B12)

Answer 9

-myelin sheathe formation-efficient neural transmission
-deficiencies can lead to memory problems, cognitive decline, in severe cases, peripheral neuropathy

Question 10

Ascorbic Acid (vitamin C)

Answer 10

Antioxidant-protects brain cells from oxidative stress, supports production of neurotransmitters like dopamine and norepinephrine

-deficiencies- mood/cognitive function decline, and accelerate brain aging

Question 11

Vitamin D

Answer 11

Regulate expression of neurotrophic factors: growth, differentiation, survival of neurons, anti inflammatory properties

Question 12

Protein

Answer 12

Building block of neurotransmitters and brain cells
-supports synaptic plasticity

Question 13

Fats (lipids)

Answer 13

The brain is 60% fat, so they’re important for brain structure.
-produces signaling molecules, anti inflammatory

Question 14

Carbohydrates

Answer 14

Brains primary source of energy
Glucose- brain uses for all functions-cellular maintenance and cognitive processes
-low carb can lead to irritability, brain fog, fatigue

Question 15

Carbohydrates

Answer 15

Brains primary source of energy
Glucose- brain uses for all functions-cellular maintenance and cognitive processes
-low carb can lead to irritability, brain fog, fatigue

Question 16

H2O

Answer 16

Supports cell processes, blood flow, removes waste from brain.
Dehydration-impairs everything

Question 17

Fiber

Answer 17

Microbiome- creates a gut-brain axis- promotes dopamine and serotonin

Question 18

Choline

Answer 18

Precursor to acetylcholine

Question 19

Choline

Answer 19

Precursor to acetylcholine

Question 20

Zinc

Answer 20

Helps oxidative stress, learning, synaptic plasticity, neurotransmitter release

Question 21

Iron

Answer 21

Supports hemoglobin- neurotransmitter synthesis, myelination