Health
Nurture focus, elevate mood. It all starts with the amazing connection between food and the brain.
A healthy diet plays an important role in providing the fuel and nutrients your brain needs to function optimally. The Mediterranean diet, rich in fruits, vegetables, whole grains, nuts, and healthy fats, has been shown to benefit brain health and help slow cognitive decline.
Here are 10 ways food affects our brains:
1. Fuel:
Although it makes up only 2% of our body weight, the brain gets up to 20% of its energy from food. Healthy carbohydrates from whole grains, vegetables, and fruits are its main fuel source. A lack of these can cause brain fog and irritability.
2. Build a foundation:
The brain is made up primarily of fat, especially a type of omega-3 called DHA. This fat is important for the development of nerve cells, which improves concentration and learning. Food sources rich in DHA include fatty fish, walnuts and flaxseeds.
3. Acts as a cofactor:
Vitamins B, C, D and E are essential for brain function and development. A diet rich in these nutrients reduces the risk of cognitive problems in old age.
4. Helps the brain adapt:
The mineral magnesium found in spinach, avocados and brown rice helps improve the adaptability of nerve cells (neuroplasticity), thereby improving memory and reducing stress and depression.
5. Affects the way we process information:
The gut-brain axis is a two-way communication system between the gut and the central nervous system. Gut bacteria are thought to influence the way we process information and have been linked to anxiety and depression.
6. Improve Cognitive Performance:
Eating a healthy breakfast with lean protein and healthy fats can help you perform better on cognitive tasks in the morning.
7. Optimize Focus:
The brain is 80% water. Even a slight lack of water can cause headaches, fatigue, and poor concentration.
8. Enhance Thinking Skills:
Caffeine, in small doses, can help increase alertness and delay fatigue. Studies show that coffee and tea can improve cognitive function and reduce the risk of diseases like Parkinson's and Alzheimer's.
9. Maintain Clarity:
Eating regularly helps stabilize blood sugar levels and fuel the brain. This is important for avoiding "brain fog" and maintaining focus.
10. Memory Support:
The nutrient choline, found in eggs, broccoli, and chicken, plays an important role in memory storage.