The brain consumes around 20% of the body’s total energy, making it the most active organ relative to its size. For the brain to function at its optimal potential, it needs to have the proper nutrients, which comes from a healthy diet. The brain is the powerhouse of the human body and controls all our functions, from our thoughts to our emotions, all of our physical movements, and everything in between. To fuel all these functions, having a proper diet is essential.
Macronutrients and the Brain
Macronutrients are nutrients that the brain needs the largest amounts of to have enough energy to function throughout the day. Each macronutrient has a specific job which the body needs in order to be fully energized. Without the proper amount of energy, you may feel fatigued, have brain fog, and even experience psychological symptoms, such as depression and anxiety.
Carbohydrates: There are two types of carbohydrates: simple and complex. Simple carbohydrates are easier for your body to break down and are found in foods like fruit, honey, and yogurt. Complex carbohydrates take longer for your body to break down. These are usually found in rice, pasta, and starchy vegetables.
Fats: There are many functions that fats play in order to ensure your body is operating optimally. Incorporating fats into your diet allows your body to store energy, helps with hormone production as well as vitamin absorption. There are multiple kinds of fats: trans-fat, saturated fat, and unsaturated fat. Trans-fats are considered unhealthy. They are found in butter, pastries, and fried food. Saturated fat come from red meat, poultry, cheese, and dairy products. Saturated fats can increase cholesterol, it is important to be mindful of how much saturated fat is consumed. Unsaturated fat is considered to be healthy and comes from salmon, mackerel, tuna, avocado, and nuts. Many people believe all fats are bad but this is a common misconception. Having a diet that incorporates the right amount of fats is vital for neurological health and function.
Proteins: Proteins are vital for not only brain function but for all muscle function. Proteins are made up of amino acids. There are two kinds of amino acids, essential and nonessential. Nonessential amino acids are created by the body. Essential amino acids need to be obtained through diet and can be found in meat, poultry, nuts, beans, soy, cheese, and fish.
Key Nutrients for Neurological Health
Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel), walnuts, and flax seeds. Essential for brain cell membrane integrity and reducing inflammation. May slow cognitive decline and support mental health by combating depression and anxiety.
Antioxidants: Found in berries (blueberries, blackberries), dark chocolate, and leafy greens. Antioxidants can help combat stress and reduce the risk of neurodegenerative diseases like Alzheimer’s.
B Vitamins: Found in whole grains, eggs, and fortified cereals. The B vitamins (B6, B9, and B12) play a role in producing neurotransmitters and maintaining nerve health.
Vitamin D: Though you can get vitamin D from the sun, you can also get it from eating fortified dairy, and fatty fish. Supports neuroplasticity and reduces the risk of mood disorders.
Choline: Found in eggs, liver, and soybeans. Critical for acetylcholine production, a neurotransmitter involved in memory and learning.
Brain-Boosting Foods
Incorporating certain foods into your diet can significantly enhance brain health. The following foods are considered brain-boosting foods and can help promote overall brain health.
Fatty Fish: A rich source of omega-3s for brain development, function, and cell communication.
Berries: Packed with antioxidants which help protect the brain, and improve cognitive function, as well as memory.
Leafy Greens: Most leafy greens are high in folate, vitamin K, and beta-carotene, which help protect the brain from cognitive decline and combating inflammation in the brain.
Nuts and Seeds: Provide healthy fats, antioxidants, and vitamin E to prevent cognitive decline and promote overall brain health.
Whole Grains: Support steady glucose levels, reducing brain fog and improving focus.
Turmeric: Contains curcumin, which has anti-inflammatory and antioxidant properties, enhancing neurogenesis.
Lifestyle Factors That Complement Nutrition
While diet plays a crucial role, other factors may contribute to neurological health:
Regular Exercise: Exercise promotes growth of new brain cells, improves the connection between brain cells, and releases neurotransmitters that help with overall mood.
Sleep: Promotes memory consolidation and allows the brain to repair itself while resting. Sleep allows the brain to optimize cognitive functions such as decision making or problem solving.
Stress Management: Chronic stress can have negative impacts on the brain and body. Prolonged stress can lead to having a hard time remembering information and can skew decision making. Managing stress helps reduce the amount of cortisol, which also helps reduce anxiety and depression.
Nutrition is a cornerstone of brain health, influencing everything from memory to emotional well-being.
