When we look back at human evolution, one thing stands out: our brains are exceptionally large and complex compared with other species. This development is thought to be largely thanks to our early ancestors, who began to live along coastlines and rivers. Seafood, rich in essential fatty acids such as omega-3, provided the nutrients that were crucial for the rapid growth and development of our brains.
Seafood, full of healthy fats, vitamins and minerals, gave our ancestors an evolutionary advantage: better cognitive function, more efficient communication between brain cells and better survival in challenging environments. Even now, thousands of years later, seafood still plays a key role in supporting our brains. For people with migraine, eating fish and shellfish can help keep the brain in balance and counter inflammation, two of the most important building blocks behind migraine.
Let’s look at the power of the following five nutrients found in mussels and other seafood.
1. Omega-3: the brain booster
Omega-3 fatty acids, which are abundant in mussels and oily fish, are essential for healthy brain function. They improve the structure of cell membranes, which is crucial for communication via neurotransmitters. They also support your body’s natural antioxidant processes, which helps reduce oxidative stress. Because neuroinflammation often goes hand in hand with migraine, the anti-inflammatory properties of omega-3 can help reduce migraine attacks. Omega-3 even helps with neuroplasticity, the creation of new brain connections, and it has been linked to a reduction in depressive symptoms and anxiety.
2. Vitamin B12: protects your nerves
Vitamin B12 is essential for making and maintaining myelin, the protective layer around your nerves. Without enough myelin, your nerves can become damaged, which can cause neurological problems. Vitamin B12 also helps your body detox and is needed to break down oestrogens, which matters for women with cycle-related migraine. It also plays a role in making melatonin, which supports a good night’s sleep. A vitamin B12 deficiency can lead to high homocysteine, a substance that can cause inflammation in your brain.
3. Iodine: energy for your brain
Iodine is crucial for the function of your thyroid, which produces the hormones that regulate your body’s energy production. Too little thyroid hormone means less energy for your brain, which can contribute to fatigue and reduced brain function. Iodine is also important for building and maintaining myelin, which again is crucial for healthy nerves.
4. Zinc: protection for your brain
Zinc protects your brain against toxic overstimulation, a common problem in people with migraine. It acts as an antioxidant and so helps to neutralise the free radicals produced by an overactive brain. Zinc deficiency is also often linked to depressive symptoms, so enough zinc can help keep your mood stable.
5. Vitamin D: the inflammation fighter
Vitamin D is crucial for keeping inflammation under control. A deficiency in this vitamin can cause or worsen neuroinflammation, which can make migraine chronic. Vitamin D also plays a role in the growth, survival and repair of neurons and is involved in neurotransmitter activity. It also regulates calcium in the brain, which is crucial for good signal transmission between neurons.
By regularly eating foods rich in these nutrients, such as mussels and other seafood, you give your brain exactly what it needs to function optimally and to get a better grip on migraine attacks.
Want more support in getting your migraine under control? Start with the Building Block Analysis.
