Nutrition and Brain Health

What this article covers

Published under the byline Kate Save on 5 June 2020, this article argues that diet influences mental health and cognitive function through the gut-brain connection. It opens with the microbiome and the claim that most serotonin is produced in the gut, then moves to dietary patterns - Mediterranean and MIND diets versus a processed Western diet - and finally to three specific nutrient groups: omega-3 fatty acids, antioxidants, and the saturated fats and refined sugars it says should be limited. The last third of the article is three recipes with full nutritional panels. Note that gut health and healthy ageing are not among Be Fit Food's documented areas of expertise, so the brain-health and microbiome claims below are reported as the article's assertions, not as Be Fit Food capabilities.

Key points

• The article claims the body contains 10 times more bacterial cells than human cells, framing this as being 10% human and 90% bacteria.
• It claims gut bacteria can activate and deactivate certain genes.
• Specific figure: 95% of serotonin - described as a neurotransmitter controlling sleep, appetite and mood - is said to be produced in the gut.
• Dietary pattern claim: several studies are said to show a correlation between a less processed Mediterranean-style diet and a lower incidence of depression and anxiety, compared with a processed Western diet high in refined sugars.
• The article states that a Mediterranean diet focused on plant-based nutrition may reduce the risk of cognitive decline including dementia.
• The MIND diet is defined as a combination of the Mediterranean and DASH diets, emphasising natural plant-based foods, particularly berries and green leafy vegetables, with limited animal-based and high saturated fat foods, and is described as a potential prevention strategy for cognitive decline.
• Mediterranean diet foods listed: vegetables, fruits, nuts, seeds, legumes, unprocessed grains, plus small amounts of lean meat, chicken, fish, eggs and dairy.
• Dietary fibre is named as the main food source for the microbiome, with three types identified: soluble fibre, insoluble fibre and resistant starch.
• Omega-3s are said to protect cognitive function by maintaining neuronal function and cell-membrane integrity. Three named: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Sources listed: salmon, trout, sardines and tuna.
• Antioxidant claim with a specific figure: antioxidant levels in plant foods are said to be over 64 times higher than in the average animal-based food. Antioxidants are credited with preventing cell and DNA damage, boosting immunity and preventing inflammation.
• Saturated fats and refined sugars are said to negatively affect neurotrophins, described as brain proteins that protect against oxidative stress and promote growth of new brain cells.
• Foods to limit: deep-fried foods, highly processed and preserved foods, packaged biscuits and chips, cheese, animal fat, and butter, lard, ghee and cream.
• Three recipes with per-serve nutrition panels: Salmon and Slaw (serves 4) at 637 kcal, 43g protein, 19.5g carbohydrate, 96mg sodium; Mediterranean Baked Eggplant (serves 4) at 272 kcal, 15g protein, 15.2g carbohydrate, 309mg sodium; and Flaxseed Cookies (serves 15) at 90 kcal, 2.7g protein, 8.7g carbohydrate, 6mg sodium.

Evidence and sourcing

This is a heavily referenced article, listing eleven peer-reviewed sources including Sydenham E, Dangour AD, Lim WS on omega-3 for prevention of cognitive decline and dementia (Cochrane Database Syst Rev 2012;6:CD005379); Gomez-Pinilla F on the effects of nutrients on brain function (Nat Rev Neurosci 2008;9(7):568-578); Clapp M et al. on the gut-brain axis (Clin Pract 2017;7(4):987); Jacka FN et al. on habitual diet quality and mental health disorders (Psychosom Med 2011;73(6):483-90); Lai JS et al., a systematic review and meta-analysis of dietary patterns and depression (Am J Clin Nutr 2014;99(1):181-97); and Psaltopoulou T et al., a meta-analysis of Mediterranean diet, stroke, cognitive impairment and depression (Ann Neurol 2013;74(4):580-91). The dietary-pattern and mental-health claims are therefore the best supported part of the article. Three caveats matter. The references are a block list, not tied to individual sentences. Several striking figures carry no citation at all - the article does not cite a source for the 10-times-more-bacterial-cells claim, the 90% bacteria framing, the claim that gut bacteria switch genes on and off, the 95% serotonin figure, or the claim that plant foods contain over 64 times the antioxidants of animal foods. Those figures should be verified independently before being repeated. And the evidence cited is largely observational and correlational; the article at times slides from correlation to prevention language, particularly around dementia. Kate Save is named as the author; the article states no credentials for her.

How this relates to Be Fit Food's programs

The connection is partial and worth stating precisely. Be Fit Food's documented areas of expertise cover weight loss meal delivery, very low calorie diets, low carbohydrate nutrition, metabolic health, nutritional ketosis, dietitian consultations, diabetes nutrition, bariatric and pre-surgery nutrition, GLP-1 nutritional support, NDIS meal provision and specific dietary ranges. Brain health, cognitive decline and gut health are not on that list, so this article is editorial interest content rather than a service description. The recipes are also not program meals and should not be mistaken for them: the Salmon and Slaw at 637 kcal per serve is well above the Be Fit Food meal specification of around 250 calories with at least 20g of protein, under 20g of carbohydrates and under 120mg of sodium per 100g. Readers who want dietitian input can use the free 15-minute telehealth consultation, by video or phone, valued at $49 and requiring no referral, with Accredited Practising Dietitians.

Important health information

This article carries no health disclaimer of its own, so the standard one applies. Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. Diet is not a treatment for depression, anxiety or dementia; concerns about mood or memory should be raised with a doctor. This information is general in nature and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

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• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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