Healthy Food For Optimal Brain Function
Where do we find the greatest connection between the body and what we eat? That is not the digestive system, but the brain. Because your diet has a direct influence on the brain. On the one hand, they are responsible for the feeling of hunger, satiety and the urge to eat. On the other hand, the brain gets its energy from food. That is why a healthy diet is important.
In order for the brain to function optimally, you must provide it with the right healthy food. Because depending on what you eat, a series of metabolic processes occur. They will convert the nutrients into the fuel your mind needs.
Where does the brain get its energy?
The brain does not rest. They are constantly active and in operation, even if you are not aware of this. That is why nutrition is so important. Because eating a varied and healthy diet is the only way to give your brain energy.
Carbohydrates help the brain to be as effective as possible. In the group of these carbohydrates, sugar or sucrose are the most important for optimal brain function. Yes, you heard right. Sugar isn’t all bad.
Sugar is soluble in water. The body can digest it easily. Chemically, it is a disaccharide formed by two molecules. One molecule is glucose and the other fructose. In general, both molecules are considered to be the two main types of sugar.
But glucose and fructose have opposite effects on the brain. Glucose activates the satiety signal. Fructose does the opposite job. It activates the cerebral pathways that increase your interest in food. One reduces and the other stimulates the desire to gobble up food. Interesting, right?
Glucose is the brain’s favorite food
But one of those sugars is the brain’s favorite: glucose. It is the “favourite food” of your cells. In addition, it is the main source of energy for your brain. So it is essential.
The weight of the brain is only 2% of your total body weight. Still, it requires nearly one-fifth of the total glucose in your blood. It also requires ten times more blood than the muscle tissues. Why? Unlike the muscles and the other organs, the brain cannot store glucose for later use.
The brain also has another handicap. Because the brain cells are not able to convert fats or proteins into glucose. They can only use what comes from our daily sugar intake.
Perhaps you now understand better that healthy eating is a decision that affects you in more ways than just your weight. Here are some foods that are high in glucose: vegetables (carrots, beets), dairy products, grains (corn, wheat, brown rice), and white bread.
Too much or too little is harmful
But watch out! Sugar is necessary for the brain to work properly. That doesn’t mean you should stuff yourself with pastries and junk food, though. Remember that sugar in its natural form is present in the foods you eat every day. That amount is sufficient.
Because glucose levels that are too high or too low will prevent your body from working in a normal way. If your diet is too strict, your blood sugar may be too low. This can impair memory, concentration and learning. If it is too high, it can lead to chronic conditions such as epilepsy.
Other healthy foods for the brain
Starch is yet another type of complex carbohydrate made up of glucose molecules. It is very helpful for proper brain function. That is why it is essential that you also add starchy foods to your diet. Examples include potatoes, rice and pasta.
Proteins are fundamental for the production of neurotransmitters. In turn, the neurotransmitters are responsible for the exchange of information between the brain and the rest of the body. Examples of good sources of protein are fish (tuna, sardines, salmon), meat and eggs.
Nuts stimulate blood circulation and the distribution of oxygen throughout the body. In addition, nuts contain many antioxidants and have an anti-inflammatory effect. This is due to the high amount of omega-3 fatty acids, vitamins and minerals in nuts.
How is food converted into energy for the brain?
When we eat, the enzymes in our digestive system break down the food into different pieces. Carbohydrates are converted into simple sugars. Proteins are broken down into amino acids and fats into fatty acids.
These components travel through the bloodstream to the various cells that make up the body. Some elements, such as glucose, go directly to the blood vessels of the brain. Others, such as the fatty acids, are structural elements for the cell membranes.
Habits that damage the functioning of the brain
Not eating breakfast means less nutrition for the brain. So it means they will work worse early in the morning. Too little or too much sugar will affect the brain’s strength in the same way and immediately.
A lack of physical exercise or lack of sleep, smoking, drinking or drug use can even alter the structure of the brain. Because they affect the central nervous system in a serious way. Few good friendships, violence and stress are also factors that diminish mental capacity.
Our diet will not make us more or less intelligent. But diet does affect the mental capacity and effectiveness of the brain on a daily basis. We have already seen that glucose is the foundation. But the best way to ensure our brains are fully nourished is to eat a healthy and balanced diet.
Make small changes to your diet and ensure a healthy diet. You can see surprising results in your daily tasks, such as in math, reasoning and memorization. Why don’t you give it a try?
