Fuel your brain with a balanced intake
The enzymes secreted by your brain depend on the food you intake
Most of us have experienced post-lunch laziness or late-night alertness. Well, you might experience these simply because of the effects of food on your brain.
Imagine if you sucked all the water content (moisture) out of your brain and broke it down to its constituent nutritional content. What would it seem like?
Your dehydrated brain would primarily be made up of lipids, generally known as Fats. In the rest of the brain matter, you would find proteins and amino acids, traces of micronutrients, and yes, of course, the main fuel; Glucose.
The brain is certainly more than just the sum of its nutritional parts, but each component does have a recognizable impact on functioning, development, mood, and energy.
Among the fats in your brain, the superstars are Omega 3 and 6. These essential fatty acids, which have been linked to preventing degenerative brain conditions, must come from outside sources. So eating omega-rich foods, like nuts, seeds, and fatty fish is essential to the creation and maintenance of cell membranes. And certainly, omegas are good fats for your brain, but long-term consumption of other fats, like trans and saturated fats (eg- Fried foods, etc), may compromise brain health.
Meanwhile, proteins and amino acids, the building block nutrients of growth and development, manipulate how we perceive and behave.
Amino acids carry the precursors to neurotransmitters, the chemical messengers that carry signals between neurons, affecting things like mood, sleep, attentiveness, and weight.
They’re one reason we might feel calm after eating a large plate of pasta, or more alert after a protein-rich meal. The complex combinations of compounds in food can stimulate brain cells to release mood-altering Norepinephrine (Fight or Flight hormone), Dopamine (Pleasure hormone), and Serotonin (Mood hormone).
But getting to your brain cells is tricky, and amino acids have to compete for restricted access. A varied diet stops your mood from becoming out of balance and helps maintain a balanced blend of brain messengers.
Similar to the other organs in our body, the health of our brains depends on a regular intake of micronutrients too.
Antioxidants in fruits and vegetables strengthen the brain to fight off free radicals that destroy brain cells, enabling your brain to work well for a large period.
And without powerful micronutrients, like the vitamin B6 (Pyridoxine), B12 (Cobalamin), and folic acid (B9), our brain would be susceptible to brain disease and mental decline. The health of the brain and the early stages of cognitive development also depend on trace levels of the minerals sodium, copper, zinc, and iron.
The brain requires fuel, but lots of it, in order to effectively transform and produce these important nutrients.
While the human brain only makes up about 2% of our body weight, it uses up to 20% of our energy resources. The majority of this energy is derived from carbs, which our bodies break down into glucose or blood sugar.
Given that we are receiving glucose on a regular basis, how does a particular type of carbohydrate affects our brain?
Carbs come in three forms:
Starch,
Sugar,
and Fiber.
While on most nutrition labels, they are all clubbed into one total carb count, the ratio of the sugar and fiber subgroups to the whole amount affects how the body and brain respond. A high glycemic food, like white bread, causes a rapid release of glucose into the blood, and then comes the drop. Blood sugar shoots down, and with it, our attention span and mood.
On the other hand, Oats, grains, and legumes have slower glucose release, enabling a steadier level of attentiveness. Choosing a varied diet of nutrient-rich foods is essential for maintaining brain capacity. Your decisions regarding what you bite, chew, and swallow have an immediate and enduring impact on the most potent organ in your body.
So just like our membrane, be selective in what you eat and what to avoid.