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Headlines 7 A number of studies have found that certain nutrients and foods affect cognition and emotion. For example, a diet abundant in omega-3 fatty acids has been shown to reduce cognitive decline in the elderly and is used to treat patients with mood disorders. Animal studies have shown an improvement in traumatic brain injury and reduced cognitive decay in Alzheimer’s disease. Foods like fish (salmon), flax seed, krill, chia, kiwi fruit, butternut squash and walnuts are good sources of omega-3 fatty acids. The review concluded that there are still a lot of questions to be answered about the level of different nutrients required for brain health, and how they are influenced by calories, exercise, sleep and lifestyle. However, diet remains an important aspect of public health. To maintain good health and to look after your brain, including different nutrients from whole food sources in your everyday diet may be important both for prevention and treatment of neurological disorders. The review identified certain nutrients that may affect cognition. The brain is vulnerable to oxidative damage and many of these nutrients are antioxidants. Curcumin Curcumin has been shown to reduce cognitive decay in animal models of Alzheimer’s disease and traumatic brain injury. The main source of curcumin is turmeric (curry spice) and it is a powerful antioxidant. Dr Ailsa McGregor from the University of Otago has done extensive research into turmeric and its benefits for stroke patients. B Vitamins B vitamins have been shown to have positive effects on memory performance. They are found in various foods and are also common as supplements. Folate is an important B vitamin that the New Zealand government is looking at supplementing in our food. C, D, E Vitamins All of these vitamins have shown promising results for preserving cognition in the elderly. Vitamin C is one of the easiest to obtain from food, as it is present in high amounts in citrus fruits, plants and vegetables. Vitamin D is often given as a supplement and is also found in fish liver, fatty fish, mushrooms, milk, soy milk and cereal grains. Vitamin E is found in asparagus, avocado, nuts, olives, seeds, spinach and vegetable oils. Vitamins C and E are good antioxidants Flavonoids The natural plant pigments that give berries their brilliant hues are also found in cocoa, green tea, citrus fruits, wine, and dark chocolate. Research shows that flavonoids may improve memory and cognitive function. Choline This nutrient is essential for many processes in the body, including making the neurotransmitter acetylcholine. Research indicates that there is a relationship between dietary choline and cognition. Common food sources are egg yolks, soy, beef, chicken, veal, turkey, liver and lettuce., Associate Professor Liana Machado from the Department of Psychology at the University of Otago has been investigating and researching the connection between lifestyle choices and improving cognition. In a review for the Royal Society of New Zealand in 2020, Dr Machado suggests that although there is still a lot of work to be done in the link between diet and improving cognition, there has been success in short-term studies using beetroot juice. “The research does clearly show that consuming beetroot can have positive effects on blood flow which can have a positive cognitive effect on your brain function. Another test we conducted was to decrease the sodium intake which also has positive effects on your blood supply system. Nuts as well such as walnuts and hazelnuts also have positive effects on the integrity of your brain and the types of fats that are beneficial to your brain cells.” Associate Professor Liana Machado’s primary areas of expertise are neuropsychology and cognitive psychology. Research in her laboratory investigates the mechanisms and machinery underlying healthy brain functions and the cognitive deficits that emerge as a result of brain disease and healthy aging. Dr Machado has received three small project grants from the Neurological Foundation totalling $36,000 to investigate how best to improve cognition in the ageing population. Associate Professor Liana Machado University of Otago Although Dr Machado’s research is proving some very promising outcomes, it is very hard to get people to adhere to strict diets. Many other studies have occurred on trying to prove that diets with specific foods are better for your brain function, although more investigation and research will need to be done to confirm these theories.