Nutrition affects the brain in several ways. It plays a role in mood, memory, aging, motivation, reaction time and energy. The brain is dominant over the rest of the body so the food you eat is vitally important to the performance of the brain and subsequently to how the rest of the body functions. The brain is made up of 60 percent fat, with docosahexaenoic acid, or DHA, being the most abundant. This fatty acid is the building block of the brain.
Function
The brain weighs 3 lb. and consumes 20 percent of the carbohydrates the body ingests. The cells of the brain require twice as much energy as the rest of the cells in the body, making the brain a hungry organ. It is one of the most vital organs in the body, therefore it is first to benefit from the nutrients in the blood. Cells in the brain communicate with one another by transmitting signals. Chemicals called neurotransmitters allow this to happen. In order for the brain to function properly, neurotransmitters must be able to fire quickly and accurately.
Types
Fish is the most popular known brain food because it contains high amounts of omega-3 fatty acids. Fish such as salmon, tuna, sardines, herring, mackerel and trout are especially effective. Walnuts, pumpkin seeds, avocados, coconut and extra virgin olive oil are also high in the omega-3 fatty oils. Eggs, high in choline, are important for the neurotransmitter acetylcholine. Protein, found in meat, eggs and milk are great sources for amino acids, needed in neurotransmitter production. Fruits and vegetables provide carbohydrates and sugars, creating glucose, which is fuel for the brain. Fruit, such as blueberries, strawberries and cranberries, are high in antioxidants, which help to slow the damage of cells.
Potential
According to the Live Science website, a high glycemic index is rated by how quickly blood sugar rises. Foods that are low on the glycemic index are better foods for the brain because they supply a steady course of nutrition and energy. Maintaining adequate levels of glucose can be done by eating small meals throughout the day. The brain craves carbohydrates but if it does not receive the correct kind, behavior and learning can become erratic, according to the Ask Dr. Sears website.
Studies
According to the Live Science website, the 2006 September issue of The Journal of Nutrition, Health and Aging, J.M. Bourre of the French National Medicine Academy states that low glycemic index meals best satiate hunger. The carbohydrates in low glycemic foods are broken down more slowly and are able to provide a steady supply of energy, dampening hunger. In the book Feeding the Brain: How Foods Affect Children, Dr. C. Keith Conners states that children with low calcium intake were more hyperactive than children with higher calcium intake, according to the Ask Dr. Sears website.
Significance
It is true that breakfast is the most important meal of the day but what breakfast consists of is even more important. Perhaps you drink coffee in the morning, which provides a burst of energy from the caffeine and sugar. This will not sustain you throughout the day, however. The Stepcase Lifehack website suggests a bowl of fruit in the morning to get you going. The carbohydrates in the fruit break down gradually, continuously providing fuel for the brain. Eggs, whole grain toast, whole grain cereals, yogurt, milk, peanut butter and vegetables are all great choices for keeping the brain stabilized with energy.
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