The human brain is far more than gray mass taking up space in your skull. The cerebral cortex, brain stem and cerebellum make up the parts of the brain. These parts function individually, yet work together and make it possible for you to do all the things that make you a whole person. Much like a car needs gasoline to run, your brain needs fuel to perform. It gets this fuel through the nutrients you provide in your diet.
Components
The quality of your diet affects brain function and ultimately, your quality of life. The Franklin Institute suggests looking at the relationship between food and brain function by viewing a "brain food pyramid." This pyramid contains fats, protein, carbohydrates and micronutrients that work together to create a healthy brain. Fats provide fatty acid molecules your brain needs to manufacture new brain cells. Proteins provide amino acids that allow your brain to make "brain chemicals," or neurotransmitters that help the parts of the brain work together. Carbohydrates break down to supply glucose, the brain's sole source of energy and micronutrients work to protect the brain from damage by maintaining its oxygen balance.
Types
Your brain is picky. According to the Franklin Institute's brain food pyramid, your brain wants two essential fatty acids your body cannot make. You must supply these through your diet. The first is alpha-linolenic acid, an omega-3 fatty acid. The second is linolenic acid, an omega-6 fatty acid. Fish, chicken, eggs, peanuts and olive oil are good sources for these essential fatty acids.
Protein foods like fish, meat, potatoes and dairy products help the brain produce neurotransmitters.
A constant supply of glucose is essential because the neurons in your brain cannot store it. Fruits, vegetables, oatmeal, milk and bran are good brain energy foods.
Micronutrients found in foods like apples, oranges, eggs and dark green vegetables feed the need for oxygen in your brain.
Process
The process of getting nutrients to your brain begins with the first swallow of a meal or drink. Stomach acids begin breaking down the food so it can pass through your digestive tract, absorb through intestinal cells to blood vessel walls and finally travel into your bloodstream. Once nutrients get to the bloodstream, they travel through the liver. The body takes some nutrients in a process called metabolizing and the rest cross the blood brain barrier into the brain. The blood brain barrier is a "gate keeper," or protective wall that only allows certain substances to pass through.
Considerations
Just as there are foods your brain needs to keep it well fed, energized and running smoothly, there are foods that reduce its ability to function. Some clog blood vessels and restrict blood flow to the brain. Some cause blood sugar swings that make you feel irritable and sluggish and some kill your brain cells. Foods to stay away from include alcohol, artificial food coloring and sweeteners, cola, corn syrup, frosting and white bread. In addition, drinks high in sugar, hydrogenated fats like margarine, vegetable shortening, peanut butter and processed foods are bad "brain foods."
Significance
Because your body cannot make many of the nutrients the brain needs to function, providing brain nutrition in your diet is essential. This is especially important for infants and young children in early stages of brain development and for elderly persons. How well you nourish your brain can affect your mood, memory and energy level.
