Some good brain foods

Food as medicine column

One of my very favourite local producers is Garryhinch Mushrooms, a family run organic mushroom farm on the banks of the Barrow in Portarlington on the Offaly/Laois border. They grow delicious and nutritious exotic mushrooms on sustainable wood. One mushroom they grow is called Lion's Mane, it is often found in powdered form at ten times the price of the fresh version. It is said to protect against Alzheimers and dementia, relieves depression and anxiety, reduces inflammation and has also found to be protective against heart disease, cancer and diabetes.

Cognitive conditions have reached epidemic levels in our society; autism, depression and Alzheimers have become scarily prevalent.

Alzheimers is increasingly being linked with impaired glucose metabolism and often referred to as 'Type 3 diabetes', the brain is starving for fuel and people with memory loss tend to rely on or crave sugary foods and refined carbohydrates but fats are a much better fuel source and offer far greater satiety, keeping us feeling fuller for longer.

High, refined carbohydrate and low fat diets are a disaster, but switching to properly prepared, soaked or fermented wholegrains and saturated fats that our bodies can digest and absorb easily help fuel the brain. Our brains are very hungry organs, they make up 2% of the body's weight but use up 20% of daily energy intake so that means one-fifth of what we eat is fuelling our thoughts, emotions, concentration and learning. When you think about it this way, you start to see how a processed food, high sugar and refined carbohydrate diet might cause depression, learning difficulties and memory loss.

Some good brain foods

- Coconut oil/ MCT oil are medium chain triglycerides, saturated fatty acids, which help to get oxygen to the brain. Coconut oil is stable when heated unlike vegetable oils so good for frying and sauteing. MCT oil can be added to a morning coffee.

- Butter makes everything taste better, and is an important fat for digestion and satiety. Processed low-fat spreads are devoid of nutrients and contain harmful trans fats which increase the body's need for antioxidants.

- Antioxidant rich fruit and vegetables, choose organic or grow your own as much as possible to avoid chemicals such as pesticides and herbicides.

- Medicinal mushrooms such as lion's mane, chaga and reishi have all been linked with cognitive health, and are all high in important B vitamins.

- Eggs are a fantastic food for the brain, especially the yolk, it is full of useful fats and vitamins that help with brain function.

- Organ meats which are high in B vitamins help to fuel the brain. Liver is good to include once per week.

- Ginger and turmeric are good anti-inflammatory spices to include regularly as teas or to flavour soups, stews, curries etc.

Also, daily physical activity, reducing stress and stimulation in the form of social interaction are hugely important.

Brain-food Smoothie

Serves 2

1 banana

Handful pineapple chunks or berries

2 cups raw milk kefir or raw milk

1 tsp lion's mane powdered mushroom

1 tsp raw honey

1 egg yolk

Pinch of turmeric

Fresh mint

Blend together and enjoy!

Lynda McFarland is a local nutritional therapist, cheft and co-owner of Lowe. & Co Organic Grocery on O'Connell Street, Athlone along with her partner Eddie Lowe. Lowe & Co. opened in 2016 to provide nourishing chemical free food that Lynda's nutrition clients were finding it difficult to source locally, such as sourdough breads and other fermented foods, organic vegetables, meat and dairy. Lynda manages the shop and Eddie manages their small-holding where they grow vegetables and keep chickens and pigs, and hopefully this year, bees for honey. Lowe & Co. is open Thursday to Saturday from 9.30am to 5.30pm.