Your Brain on Food

Brain Composition

• Main Components:
  • Fats (Lipids)
  • Proteins and amino acids
  • Micronutrients
  • Glucose

Importance of Fats

• Key Fats: Omega-3 and Omega-6
  • Essential fatty acids, crucial for brain health
  • Found in foods like nuts, seeds, and fatty fish
• Other Fats: Trans and saturated fats
  • Long-term consumption may harm brain health

Proteins and Amino Acids

• Function: Building blocks for growth and development
• Impact on Mood: Amino acids are precursors to neurotransmitters
  • Affect mood, sleep, attentiveness, and weight
  • Example: Feeling calm after pasta vs. alert after protein-rich meal

Micronutrients

• Role: Strengthen brain against free radicals
• Key Micronutrients:
  • Antioxidants
  • Vitamins: B6, B12, folic acid
  • Minerals: Iron, copper, zinc, sodium

Brain Fuel - Carbohydrates

• Energy Use: Brain uses up to 20% of body energy, primarily from glucose
• Carbohydrate Types: Starch, sugar, fiber
• Glycemic Effect:
  • High glycemic foods (e.g., white bread) cause rapid glucose release, followed by a dip
  • Low glycemic foods (e.g., oats, grains, legumes) release glucose slowly for sustained attentiveness

Conclusion

• Diet and Brain Health: The types of foods consumed directly impact brain function and health
• Recommendation: Maintain a varied, nutrient-rich diet for optimal brain performance