How Brain reacts to the Food we Eat
Our last few blogs were about the virus and its ill-effects, this time lets diverge from that topic. We all eat, think, react to our environment and the changes happening around us, right? I am sure, that you know it is all because of the most powerful organ, the “Brain”. Despite it being only 2% of our body weight; our brain consumes nearly 20% of energy from the food we eat!
What is our Brain made of?
Our brain is mainly composed of nutrients we consume: fat molecules (also known as “Lipids”), proteins, amino acids, glucose and other micronutrients. The diet influences the brain’s development, function and energy usage, accordingly. Best example is: our midnight alertness after a late evening coffee, or the sleepiness following a heavy lunch. The reason behind these brain’s transmogrifications is the effect of the food we consumed.
Fats’ effect on our Brain
I hope you do know, that the food we eat contains both good and bad fats in it. These fat molecules are synthesized into various categories of Lipids by our body and stored in various organs, including the brain. Apart from other lipids in our brain, the “Omega-3” and “Omega-6” lipids are the most essential ones. They help in preventing and protecting the brain from “Degeneration”. These fats are available through: Nuts, seeds, lettuce, eggs and fishes. They are crucial for the creation of the brain’s cell membranes and its maintenance. While long term consumptions of other fats, such as trans and unsaturated fatty acids (as in the deep fried or high sugared dishes), may compromise the brain’s health.
Proteins and Amino acids on brain
With the lipids playing an important role in brain’s health maintenance; the proteins and amino acids act as the building blocks of the brain’s growth and development. The amino acids contain the raw elements of the Neurotransmitters, which later metabolizes in the chemical communicators between the neurons — therefore, effecting the mood, sleep, attentiveness and body weight. This is the reason behind our alertness after a protein rich supper, or calmness after eating pasta! These food compounds stimulate the neurons and brain cells to release the mood-changing “Norepinephrine”, “Dopamine” and “Serotonin”. Though, reaching the brain cells is not easy for amino acids, they have a limited access. Thus, a wide range of diet helps us in maintaining the balance between various neurotransmitter levels and keeps us composed from becoming erratic in nature.
Micronutrients are also essential to the brain
Similar to that of other organs, brain also benefits from Micronutrients. By eating those vegetables and fruits which provide “Antioxidants”, we can shield our brain from “Free Radicals” — that have the potential to damage the brain. Also, facilitating our brain to extend its work period. With other essential micronutrients, such as Vitamin B6, Vitamin B12 and Folic acids, our brain is immunized and safe-guarded from mental decline. Compounds such as Sodium, Iron, Copper and Zinc are crucial for brain’s health and early cognitive developments.
Carbohydrates are the Fuel to our Brain synthesis
Despite all those nutrients’ role in mental health and function, the most important is the energy molecules; required for the brain to process all those nutrients. As aforementioned, our brain uses 20% of our body’s energy to efficiently transform and synthesize these compounds. Most of this energy is obtained from the “Carbohydrates”, which our body converts into glucose or the “blood sugar”. Though, we consume glucose daily, there are three different sources of carbohydrates to our body: Starch, Sugar and Fiber. They all are labelled Carbohydrates in whole, but the ratio of the sugar and fiber has an effect on our body’s and brain’s response.
The “Hyperglycemic food”, like the “White bread”, can give a swift rise of the blood sugar levels and rapidly boost the overall energy levels. But the effect gets worn off soon, resulting in tiredness and sluggish mood, shortly. Whilst, “Oats”, “Grains” and “Legumes” have a steadier glucose release, therefore providing a longer energy level and attentiveness.
In fact, the “Frontal Lobe” of our brain is very sensitive to food (glucose in particular) and the drop in our mental functions is the primary indication of “Nutrient deficiency”. Having mentioned this, for a good brain power: it is important to have a nutrient-diverse diet.
Do be aware of what is on your plate. because the food you chew and swallow has a direct and enduring consequences on the most powerful organ of your body.
Meet you in the next blog, until then…
Stay Safe and Healthy.
See you soon
-Siva
