Nutrition and Our Brain
Good nutrition matters for good health, both physical and mental.
As a human brain takes a long time to develop, from newborn to about the late twenties, the brain needs lots of nutrients to supply its growth during this critical period.
These nutrients consist of macronutrients and micronutrients. Macronutrients are nutrients we need in larger quantities that provide us with energy: in other words, fat, protein, and carbohydrates. Micronutrients consist of vitamins and minerals, which are equally important but should be consumed in very small amounts. These essential fats play an important role in brain development and function.
However, as today's food has become more processed this has changed our consumption of these necessary fats. This increase in processed foods has increased the balance in the ratio between omega-3 fatty acids to omega-6 fatty acids. Studies show the ideal ratio should be 1:1 or 2:1 of omega-6 to omega-3. However the increase of ultra-processed foods in Western diets shows a ratio of omega-6 to omega-3 to about 15:1. These excessive omega-6 fatty acids in diets have been associated with cardiovascular disease and excessive inflammation.
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Macronutrients
& Micronutrients
A human brain dvelops unitil one reaches the late twenties, the brain needs lots of nutrients to supply its growth during this critical period. These nutrients consist of macronutrients and micronutrients. Macronutrients are nutrients we need in larger quantities that provide us with energy: in other words, fat, protein, and carbohydrates. Micronutrients are mostly vitamins and minerals, they are equally important but should be consumed in very small amounts. These essential fats play an important role in brain development and function. However, as today's food has become more processed this has changed our consumption of these necessary fats. This increase in processed foods has increased the balance in the ratio between omega-3 fatty acids to omega-6 fatty acids. Studies show the ideal ratio should be 1:1 or 2:1 of omega-6 to omega-3. However the increase of ultra-processed foods in Western diets shows a ratio of omega-6 to omega-3 to about 15:1. These excessive omega-6 fatty acids in diets have been associated with cardiovascular disease, excessive inflammation, and in some cases cancer.
Important Vitamins:
Vitamin B
Commonly found in common foods like kale, spinach, choline, broccoli, and cauliflower
Benefits:
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can positively affect mood and mental performance.
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greatly reduces anxiety, depression, stress, migraines, and pms symptoms
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boosts energy levels
Vitamin E
Commonly found in nuts, seeds, avocado, and tofu
Benefits:
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can help prevent decelerated cognitive decline and boost memory.
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helps maintain healthy eyes and skin by protects cells from damage
Vitamin K
Commonly found in beef liver, green tea, turnip greens, broccoli, kale, spinach, cabbage, asparagus, and dark green lettuce
Benefits:
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can positively help brain power
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slows cognitive decline
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promotes better cognitive function
More important Nutrients:
Healthy brain functions are helped by a nutritious diet. Our brains, although they need a lot of nutrients, mostly need a consistent supply of nutrients like omega-3 fatty acids, Lycopene, and Zinc.
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Omega-3 helps promote one's intellectual performance in general thinking and memory. Studies show that omega-3 helps reduce symptoms of ADHD and they help prevent Alzheimer’s disease and dementia. Omega-3 can be often found in fish, walnuts, flax seeds, and chia seeds.
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Lycopene is a red carotene and carotenoid pigment, commonly found in red fruits and vegetables like tomatoes, watermelon, bell peppers, and red carrots. It is known for protecting one from dementia.
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Zinc is important for strengthening the immune system and for enhancing memory and thinking. However, finding the right balance of Zinc is very important as too little requires supplementation and too much can weaken the immune system and cause fatigue. Zinc can be found in a handful of pumpkin seeds, but also in dark chocolate, potatoes, lamb, and seafood.