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Your Brain on Food

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If you sucked all of the moisture[br]out of your brain

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and broke it down to its constituent[br]nutritional content,

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what would it look like?

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Most of the weight of your dehydrated [br]brain would come from fats,

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also known as lipids.

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In the remaining brain matter,[br]you would find proteins and amino acids,

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traces of micronutrients,

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and glucose.

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The brain is, of course, more than[br]just the sum of its nutritional parts,

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but each component does have[br]a distinct impact on functioning,

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development,

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mood,

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and energy.

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So that post-lunch apathy,

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or late-night alertness[br]you might be feeling,

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well, that could simply be the effects[br]of food on your brain.

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Of the fats in your brain,[br]the superstars are omegas 3 and 6.

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These essential fatty acids,

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which have been linked to preventing[br]degenerative brain conditions,

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must come from our diets.

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So eating omega-rich foods,

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like nuts,

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seeds,

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and fatty fish,

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is crucial to the creation and maintenance[br]of cell membranes.

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And while omegas are good fats[br]for your brain,

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long-term consumption of other fats,[br]like trans and saturated fats,

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may compromise brain health.

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Meanwhile, proteins and amino acids,

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the building block nutrients of growth[br]and development,

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manipulate how we feel and behave.

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Amino acids contain the precursors[br]to neurotransmitters,

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the chemical messengers that carry[br]signals between neurons,

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affecting things like mood,

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sleep,

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attentiveness,

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and weight.

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They're one of the reasons we might feel[br]calm after eating a large plate of pasta,

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or more alert after a protein-rich meal.

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The complex combinations [br]of compounds in food

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can stimulate brain cells to release[br]mood-altering norepinephrine,

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dopamine,

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and serotonin.

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But getting to your brain cells is tricky,

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and amino acids have to compete[br]for limited access.

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A diet with a range of foods helps [br]maintain a balanced combination

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of brain messengers,

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and keeps your mood from getting skewed[br]in one direction or the other.

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Like the other organs in our bodies,

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our brains also benefit from a steady[br]supply of micronutrients.

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Antioxidants in fruits and vegetables

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strengthen the brain to fight off[br]free radicals that destroy brain cells,

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enabling your brain to work well[br]for a longer period of time.

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And without powerful micronutrients,

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like the vitamins B6,

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B12,

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and folic acid,

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our brains would be susceptible [br]to brain disease and mental decline.

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Trace amounts of the minerals iron,

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copper,

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zinc,

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and sodium

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are also fundamental to brain health[br]and early cognitive development.

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In order for the brain to efficiently[br]transform and synthesize

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these valuable nutrients,

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it needs fuel, and lots of it.

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While the human brain only[br]makes up about 2% of our body weight,

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it uses up to 20% of our energy resources.

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Most of this energy comes [br]from carbohydrates

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that our body digests into glucose,[br]or blood sugar.

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The frontal lobes are so sensitive[br]to drops in glucose, in fact,

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that a change in mental function[br]is one of the primary signals

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of nutrient deficiency.

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Assuming that we are getting[br]glucose regularly,

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how does the specific type [br]of carbohydrates we eat affect our brains?

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Carbs come in three forms:

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starch,

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sugar,

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and fiber.

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While on most nutrition labels,

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they are all lumped [br]into one total carb count,

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the ratio of the sugar and fiber subgroups[br]to the whole amount

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affect how the body and brain respond.

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A high glycemic food, like white bread,

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causes a rapid release of glucose[br]into the blood,

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and then comes the dip.

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Blood sugar shoots down,[br]and with it, our attention span and mood.

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On the other hand, oats, grains,[br]and legumes have slower glucose release,

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enabling a steadier level [br]of attentiveness.

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For sustained brain power,

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opting for a varied diet of nutrient-rich[br]foods is critical.

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When it comes to what you bite,[br]chew, and swallow,

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your choices have a direct[br]and long-lasting effect

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on the most powerful organ in your body.