Intro – Your diet & your brain .
How your food consumption affects your brain ?
– Your daily diet affects the structure & the function
of your brain directly & immediately .
The human brain is the central organ of the nervous system
& the most powerful organ in the body .
It controls most of the body’s activities 24 / 7 , a lifetime .
Despite being about 2 % of the body’s weight , it consumes
around 20 % of the daily energy intake .
The brain nutrients .
Macronutrients :
Fats – Fatty acids called Lipids ; From our daily diet .
They provide structural material to maintain brain cells
( called neurons ) .
Notable : Omega 3 & Omega 6 .
Saturated & trans fats damage brain cells membranes ,
thus destroy brain cells .
Proteins & Amino Acids – From our daily diet .
Proteins are made from chains of amino acids , that are
attached to each other by peptide bonds .
They regulate & optimize brain function , by providing
essential nutrients to the brain cells .
Carbohydrates – From our daily diet .
The body converts Carbohydrates to Glucose ( Blood
Sugar ) . The glucose is absorbed in the bloodstream , &
with support of insulin , becomes the main source of energy
that regulates brain cells function & their metabolism . Thus ,
determines how the body & the brain will respond to your diet .
Carbohydrates are : Starch , Sugar & Fiber .
Micronutrients :
Vitamins & Minerals – From our daily diet or as food supplements .
Vitamins & minerals are required in small quantities , but are
essential for normal metabolism , growth & development .
Notable Vitamins : B6 , B12 , Folic Acid , Antioxidants .
Notable Minerals : Iron , Copper , Zinc , Sodium .
What should you limit in your diet ?
Limit the consumption of this 3 nutrients in your food , for
improved mental & physical health .
Check the following on the labels of the food you consume :
1. Saturated fat – Origins mainly in animals . Stick to 0 % .
Replace with Unsaturated fat , that origins in plants .
2. Sodium – The majority origin in processed & packed food .
Less than 200 mg , per serving , is recommended .
3. Sugars – 5 g or less , per serving , is recommended . Replace
with fresh fruits & vegetables .
Sugars are found in fruits , vegetables , grains , dairy &
processed & refined foods .
The glucose / blood sugar level should be checked
within a range ; Otherwise , it will jeopardize your
health severely .
Adopt this , as a new & easy to follow habit , that will improve
your whole body health & your feeling .
So , which diet promotes brain health ?
Diet is personal & individual .
Most scientific researches , that highlight pro’s & con’s , establish
their conclusion on a group of people , that have something in
common between them . Something which is relevant to the
research .
What works for one , won’t necessarily work or affect the other at
the same level & with the same intensity .
First & foremost , get your annual checkup & then consult your
health professional for advice .
The best diet for brain health is the same one , that is the best for
heart health . Learn more here .
& don’t forget to exercise , on a regular basis , & drink a lot of water .