The brain is made up of approximately 60 percent fat and is the first organ to receive the nutrients you take in. Docosahexaenoic acid, or DHA, is the primary fatty acid in the brain. It is an omega-3 long chain fatty acid and is essential for brain health. The brain requires a steady stream of energy from nutritious foods to work efficiently. The Live Science website suggests eating small amounts of food throughout the day to keep the brain working at optimal levels.
Function
The brain, which weighs almost three pounds, is a very hungry, active organ, consuming 20 percent of your daily calories. "Psychology Today" calls the brain a picky eater, looking for the right foods to aid in all mental processes. It needs a constant supply of glucose to maintain energy, usually from recently ingested carbohydrates, according to the Live Science website. Neurons, which are responsible for thought, memory and actions, cells, neurotransmitters, and myelin sheath insulation of cells, rely on nutrients to work at top capacity.
Fats
Most people know that fish is brain food. Fish contains high amounts of omega-3 fatty acids, the building block of the brain. Nerve signals of the brain must pass through the cell membrane, which is rich in this fat. According to "Psychology Today," all brain cells need a new supply of fatty acids continuously. Nuts, particularly walnuts; eggs; and extra virgin olive oil are great sources of omega-3 fats. Omega-6 fatty acids are also needed for the brain, but in balance with omega-3 fats. Omega-6 fats can be found in vegetable oils.
Types
Other foods, such as milk and meat, provide protein, which in turn provides energy for the brain and the body. Fruits and vegetables have fiber and carbohydrates, creating glucose for fueling the brain. Fruits such as blueberries, strawberries and cranberries are high in antioxidants, which fight "free radicals," substances that cause damage to cells. Whole grains in breads and cereals also have carbohydrates that break down into glucose, providing energy.
Significance
Food has a direct impact on the brain and how it functions. Mood, performance, energy, motivation, memory, stress, aging and concentration can all be affected by nutrients. Providing the brain with fuel throughout the day via a healthy diet optimizes brain function. Glucose is as important to the brain as omega-3 fatty acids. According to Leigh Gibson from Roehampton University in England, through the Live Science website, it takes approximately 25 grams of glucose in the blood for the brain to perform optimally.
Considerations
There's a lot to be said about a healthy breakfast, starting your day with brain food. Eggs have choline, a vitamin that enhances memory and reaction times. It also minimizes fatigue, according to "Psychology Today." The Live Science website warns that carbohydrates high on the glycemic index, such as pretzels or white bread, cause blood sugar to rise quickly. It is advised to consume carbohydrates low on the glycemic index, such as fruit and whole wheat bread, to provide a steady supply of energy to the brain. Both the Live Science and Ask Dr. Sears websites suggest eating small meals throughout the day to keep the brain fueled.
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