How The Food You Eat Affects Your Brain

Dr. Mia Nacamulli gives us some food for thought:

You are what you eat

Aside from water, most of the brain’s weight comes from fats, with proteins, amino acids, micronutrients, and glucose making up much of the rest. These nutrients influence brain function, development, mood, and energy.

Although the brain accounts for only about 2% of body weight, it uses up to 20% of the body’s energy. Much of this energy comes from glucose produced when carbohydrates are digested.

In particular:

• Fatty acids: omega-3 and omega-6 fatty acids are essential for creating and maintaining brain cell membranes. Nuts, seeds, and fatty fish are rich sources, while long-term consumption of trans and saturated fats compromise brain health.
• Proteins and amino acids: amino acids provide precursors for neurotransmitters such as norepinephrine, dopamine, and serotonin, which influence mood, sleep, attention, and other brain functions. Eating a varied diet helps maintain a balanced supply of these important brain messengers.
• Micronutrients: antioxidants from fruits and vegetables help protect brain cells from free-radical damage. Vitamins B6, B9, and B12 support brain health, while iron, copper, zinc, and sodium are important for brain function and cognitive development.
• Carbohydrates: high-glycemic foods such as white bread can cause a rapid rise and subsequent drop in blood glucose, potentially affecting attention and mood. Oats, whole grains, and legumes release glucose more slowly, supporting steadier attentiveness.

For more on all of this, enjoy:

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Take care!