milk of other mammals. Breast fed babies have at least 8 points higher intelligence quotient (I.Q.) in later life as compared to formula fed babies. There are at least 50 brain chemicals or neurotransmitters that are affected by the intake of food and micronutrients.

Physiological effects of nutrients on brain

A number of amino-acids are recognized as precursors of neurotransmitters. Tryptophan is required for production of serotonin which improves the mood and sense of well-being. Choline is required for production of acetylcholine which is critical for our memory. Tyrosine helps in motor co-ordination by elabouration of dopamine. Taurine is required for maturation of retina.

Role of antioxidants

Brain is metabolically the most active organ of the body and consumes maximum amount of glucose and oxygen. Although it constitutes only 2% of the body weight, it consumes 20-30% of the entire energy.

The last trimester of pregnancy and first 3 years of post-natal life are most critical and vulnerable to the effects of nutritional deficiencies and should be accorded special attention.

Brain friendly diet

Fresh seasonal fruits and green leafy vegetables. Cherries, spinach, garlic, deeply colored fruits and vegetables, prunes and raisins etc. are good sources of antioxidants.

• Lentils, legumes, unsalted peanuts, almonds and walnuts

• Ratio of omega-6 to omega-3 fatty acids in diet should be 4:1

• Restrict intake of salt, processed food and junk food

• Ensure adequacy of vitamins and minerals