Your Brain on Food
We hear a lot in the news today about all of the ways one can injure his
or her brain – from sports-related concussions and car accidents
to drug use and overconsumption of alcohol. You see, the brain is the
hub of the human body’s entire nervous system – it’s
powerful and important. As a society, we talk a great deal about nutrition
and the role it plays in keeping our hearts and other organs healthy –
but what about our brains? The brain accounts for only two percent of
overall body weight but it uses more than 20 percent of the body’s
daily energy intake. It’s a demanding organ. For this reason, the
foods we eat significantly impact how the brain functions, especially
over time. Would it surprise you to know that there are foods you can
eat that might boost your brain function? And conversely, what are some
of the ways we can sabotage that function by making less-than-healthy
food choices? Let’s explore together.
Fishy Facts
You may have heard about the countless health benefits of eating fish rich
in Omega-3 fatty acids. From heart health to cholesterol regulation, these
fats are essential for our bodies to function efficiently. They also deliver
some major brain-health needs. Studies have suggested that Omega 3 fatty
acids help provide the structure necessary to maintain brain cells. Additionally,
they are crucial for the smooth delivery of information between those
cells. On the other hand, foods that are devoid of nutrition, like those
high in sugar and saturated fats, have been found to actually damage brain
cell membranes.
When possible, it’s best to consume Omega 3 fatty acids in food-form
rather than supplements. Some of the highest concentrations can be found
in these fishy friends: wild-caught salmon, anchovies, tuna, lake trout,
sardines, herring, mackerel and sturgeon.
Even better news is that it isn’t just fish that can provide that
Omega-3 fatty acid boost in your diet. This versatile compound is also
found in walnuts and flax seeds.
Feeling Spicy?
An ancient herb historically used in Indian cooking, turmeric is a plant
member of the ginger family. It has become more main stream in recent
years as a cooking agent in many curry-based culinary dishes. Scientifically,
studies have observed this versatile spice for health benefits from reduction
of arthritis inflammation to a treatment for intestinal upset. But turmeric
is also been praised for positively affecting molecules in the brain that
support cognitive function.
If you’re looking for ways to incorporate more of the turmeric spice
into your brain-healthy diet, check out these tasty-looking and healthy
recipes from Eating Well:
http://www.eatingwell.com/recipes_menus/recipe_slideshows/turmeric_recipes
The Oh-So Obvious
While it should go without saying that a healthy diet rich in colorful
fruits and vegetables is critical for brain and overall health –
it bears repeating. As the Western diet has industrialized and become
far more convenient, we’re seeing a significantly increased negative
impact on brain function as a result.
In fact, one Australian study found that just five days of eating junk
food could impair memory function, attention, speed and mood. The suspicion
is that poor diet leads to inflammation in the brain which can damage
its structures – affecting both hunger cues and body weight. Basically
– a diet consisting of highly-processed foods messes with your brain
in a bad way.
While it may be true that you’ve got the highest number of brain
cells you’ll ever have when you’re born, it doesn’t
mean that it’s all downhill from there. In fact, your brain is constantly
generating new cells and adapts to your lifestyle as you age. There are
plenty of external factors that can affect your brain which are out of
your control – an accidental fall or traumatic injury for example
– but there is so much you CAN do to keep your brain healthy. Eating
well is one way and the great news is that a healthy diet is multi-purpose
– positively affecting every organ system in your body, including
your brain. Now that’s some food for thought.
Sources:
http://www.brainfacts.org/about-neuroscience/ask-an-expert/articles/2012/how-does-the-brain-use-food-as-energy/
http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
http://www.medicaldaily.com/turmeric-helps-your-brain-heal-itself-spice-your-brain-power-curry-305242
http://www.menshealth.com/nutrition/your-brain-on-junk-food