The Impact Of Food & Diet On The Brain

Nutrition is a critical component of brain health and peak cognitive performance. Specific foods have the ability to either enhance or hinder focus, memory and concentration. In addition to influencing people's mental capacities, food can also impact their brain in a way that impacts how they feel physically and emotionally. Nutrition is also a key factor in keeping the brain healthy over time, and making the right choices can decrease a person's risk of developing brain diseases like Alzheimer's and dementia.

Mental Impact

The ability to focus on what matters can be affected by specific foods as well as the timing and volume of meals and snacks. Choose foods that break down quickly into sugar, such as processed, simple carbohydrates, and energy will spike and crash. Go too long without eating and the body will not be able to fuel maximum focus. Hunger can also be a big distraction. If too much food is consumed at once, the digestive system becomes overloaded with glucose, causing sleepiness.

Physical Impact

Food can literally change the structure of the brain itself. Certain foods, such as omega-3 fatty acids found in fatty fish like salmon, mackerel and tuna, enhance the performance of a person's brain by benefiting neural development. Foods high in antioxidants, such as fruits and vegetables, are protective to the brain by battling free radicals that can cause damage to cells.

Emotional Impact

At some point most people have experienced the irritability that comes from going too long without food. Emotions, such as anger, aggression and frustration, are fueled in times of emergency, like a food shortage. But it's not all bad news. Eating tasty food is an enjoyable experience and often includes social interaction, which can boost mood. Certain foods can also enhance emotional energy by triggering the release of feel-good hormones in the brain.

Brain-Boosting Foods

According to the Alzheimer's Association, what is good for the heart is also good for the brain. Considering how critical glucose and oxygen are for sustaining brain power, a diet that keeps blood flow clear and maintains healthy levels of blood glucose are essential. Both heart disease and diabetes have been linked to an increased risk of brain disease, according to the Alzheimer's Association. Foods beneficial for brain health include omega-3 fats through fish or fish oil, fruits and vegetables, complex carbohydrates, nuts and seeds, olives and olive oil, and alcohol in moderation.

Damaging to the Brain

Consuming foods that keep blood sugar levels under control is a key factor in supporting brain health, which means simple sugars and processed carbohydrates should be limited. Because they are bad for blood flow, consumption of saturated fats and trans fats should be minimized. Drinking alcohol in moderation can be healthy for the heart, but when consumed in excess, it can cause brain cells to break down more quickly, according to the National Institute on Alcohol and Alcohol Abuse.