How everything you eat affects your brain?

Food not only influences the maintenance of what is already underway but protects against alterations and disorders that could occur.

Not surprisingly, many studies have shown that a balanced diet (rich in good fats, proteins, vitamins, and minerals) can be the key to preserving memory, improving intellectual performance and even decreasing the likelihood of Alzheimer's disease.

Below we will see some keys to using food for the health of your brain.

A VERY DEMANDING ORGAN

Although the human brain represents only 2% of our body weight, it needs to monopolize approximately 20% of the energy we use to function. Its demand for glucose is very high, and to cover this need, it accounts for up to 50% of the energy extracted from the carbohydrates we consume.

In fact, it is shown that the lack of this nutrient decreases memory performance and cognitive ability in general. The brain needs energy that it mainly extracts from carbohydrates. To ensure a stable blood glucose level, it is best to avoid long fasting periods and distribute the diet in five main meals a day. In addition, you should obtain it, especially from complex carbohydrates, which are found mostly in whole grains and legumes.

1. Healthy and harmful fats

What if you drink a lot of bad fats? The consumption of saturated and Trans fats is associated with a worse cognitive function and a decrease in long-term memory. Try to limit your intake, especially in the case of Trans (they are present in processed foods, pastries, and industrial pastries, sauces, etc.).

2. Proteins

No, proteins not only serve to strengthen and repair our muscles. This nutrient is basic for the maintenance of different types of cells, including brain cells. So if you want to make your mind suffer less wear, you need to resort to it.

3. The sugars

How do sugars affect the brain? Most of the sugars that you can find in foods sold in stores and supermarkets are inconvenient. Try to restrict refined sugar, very popular for its addictive power. When you test this substance, various brain mechanisms are activated that set the important objective of continuing to consume it.

THE EFFECTS OF DEHYDRATION

What happens if you don't drink enough water? You need to hydrate daily by drinking about two liters of water. When you hydrate well, the brain receives 20% of the blood flow, which allows it to remain alert and devote its resources to maximum performance. If you don't, your brain will not receive the nutrients or oxygen it needs well and will have to save resources.

THE EFFECTS THAT YOUR DIET PRODUCES ON THE BRAIN

As we have seen, virtually everything you eat will have an impact on the way your brain works. However, the presence or absence of a certain class of substances in your daily menu has important enough effects that it is worth talking specifically about them.

Brain and food: a complex link

While we might believe that the greatest link of our body with food occurs at the level of the digestive system, it is important to know that the brain is the most influential in this regard, not only because hunger or desire to eat is triggered from there but also, because this is where our diet has the greatest impact.

That is, although each organ of the body is affected by our diet, it is the brain that ultimately receives information about our diet and, depending on it, governs the rest of the body.

Also, on our brain, we can have great influence with food if we take care of the intake of certain nutrients that favor neuronal connection, nervous irritability, memory or concentration, and alertness.

So, today we dedicate some lines to show you how eating healthy can make you smarter and get the most out of your brain with the help of food.

Food to nourish the brain

So that your diet does not lack foods with good nutrients for the brain and its functioning, then we tell you what are the ingredients that you should incorporate into regular food:

Nuts: almonds, nuts, peanuts or others should not be lacking in the usual diet if we want to nourish the brain, since its content in omega 3 fatty acids as well as its contribution of vitamin E and selenium, with antioxidant and anti-inflammatory function, favor circulation blood and the arrival of oxygen to the brain. In addition, fatty acids are part of neurons and improve their functioning.

Fresh fish: especially tuna, sardines, salmon, and other fatty fish, because of its omega 3 content, they favor brain function. But they also provide good quality proteins that stimulate the production of neurotransmitters that facilitate the flow of information between the brain and the rest of the body.

Whole grains: pasta, brown rice, oatmeal, bran, and others, are sources of carbohydrate in our diet, and these nutrients are the main source of energy that is converted into glucose and is the brain's favourite food. Its low presence in the diet, for example, in the face of very restrictive diets, can produce a lack of concentration and memory.

Tea, dark chocolate, or coffee: they have substances that stimulate the central nervous system and antioxidant polyphenols, so they improve the level of attention as well as memory and concentration.

Fresh fruits and vegetables: it’s high content in various vitamins and minerals as well as in outstanding antioxidants such as flavonoids, favor blood supply to the brain, reduce inflammation and the risk of strokes as well as help maintain a healthy and young mind.

Olive oil: its good fats as well as its vitamin E content undoubtedly makes it an ideal food for the brain, as it improves its functioning as well as the arrival and departure of information to other parts of the body.

With these foods in your usual diet, you can feed your brain and become smarter eating healthy, although we must not forget that regular physical activity, good rest and brain exercise are a great help to preserve intelligence and get the most possible profit to our intellectual capacity.

You know, by eating healthy, you can gain in physical attractiveness as well as intellectual attractiveness by improving your mental qualities.

Jonathan Otto, a research journalist worked for years to learn how loneliness and negative feelings canimpact one’s life. His video series are helping thousands of people worldwide to deal with anxiety, depression and similar issues. He also produces educational videos about brain diseases, stress related issues and auto immune diseases and their treatment.