"When the engine is running smoothly, it affects how you view the world,”
Most people know that one of the keys to a healthy body is making the right food choices. A diet of colorful vegetables and fruits, whole grains, lean meats and fish, and low-fat dairy foods can go a long way to prevent physical problems. A lesser-known fact is that nutritious foods can also protect our mental health-there is a relationship between overall good nutrition and mental wellbeing.
Think Tank and A happier Brain -Needs a balanced Diet
The brain, like other organs such as your heart and liver, responds to what you eat and drink. It needs essential fatty acids, amino acids, complex carbohydrates, vitamins, minerals, and water in order to stay healthy. If you deprive your brain of these nutrients, it cannot function properly.
Fatty Acids-
One of the most important food components your brain needs is fatty acid. When you consider that a large part of the brain is made up of fat, you can understand why. Two of the types of fatty acid found in the brain are omega-3 and omega-6. These are known as essential fatty acids, and the body cannot make them but must take them in through food.
It's best to get an equal balance of these fatty acids, but unfortunately, the typical Western diet contains excessive amounts of omega-6 fatty acids and not enough omega-3 fatty acids, with a ratio of about 15:1. This ratio may contribute to health problems such as cardiovascular disease and some types of cancers. It may affect mood and mental well-being, too.
Amino Acids-
Amino acids are another important brain nutrient. This is because the messengers within the brain, called neurotransmitters, are made from amino acids. And some of the neurotransmitters that amino acids build are related to mental health.
Serotonin, which is responsible for feelings of contentment, is made from the amino acid tryptophan. And dopamine, which helps you to feel motivated, is derived from phenylalanine. Like omega-3 and omega-6 fatty acids, tryptophan and phenylalanine are taken in through foods, such as meats, dairy products, eggs, and soy products.
Complex Carbohydrates-
Carbohydrates serve a few purposes in brain nourishment. Some research suggests that carbohydrates actually help to stimulate the production of feel-good serotonin. Carbohydrates also help the body to absorb the amino acid tryptophan more effectively. And, the brain runs on glucose, which is derived from carbohydrates.
The best kind of carbohydrate to eat is complex carbohydrates (found in whole-grain foods, fruits, vegetables, and legumes). They release glucose more slowly than simple carbohydrates (found in simple sugars and white breads or pasta), giving the brain a stable and consistent flow of fuel.
Vitamins and Minerals-
Vitamins and minerals play a part in brain health, too. Important vitamins for the brain include vitamins C and D, and the B vitamins. Minerals, such as magnesium, selenium, and zinc are also essential to good brain function.
Water -
A final important nutrient for your brain is water, which makes up about 80 percent of the brain. If you're dehydrated, even mildly, you can experience mental health symptoms such as irritability and loss of concentration.
Be Cautious-
Try to avoid or limit these foods and beverages:
caffeinated drinks (tea, coffee, and soft drinks)
alcoholic drinks
sugary foods
refined and processed foods
deep-fried foods
Most people know that one of the keys to a healthy body is making the right food choices. A diet of colorful vegetables and fruits, whole grains, lean meats and fish, and low-fat dairy foods can go a long way to prevent physical problems. A lesser-known fact is that nutritious foods can also protect our mental health-there is a relationship between overall good nutrition and mental wellbeing.
Think Tank and A happier Brain -Needs a balanced Diet
The brain, like other organs such as your heart and liver, responds to what you eat and drink. It needs essential fatty acids, amino acids, complex carbohydrates, vitamins, minerals, and water in order to stay healthy. If you deprive your brain of these nutrients, it cannot function properly.
Fatty Acids-
One of the most important food components your brain needs is fatty acid. When you consider that a large part of the brain is made up of fat, you can understand why. Two of the types of fatty acid found in the brain are omega-3 and omega-6. These are known as essential fatty acids, and the body cannot make them but must take them in through food.
It's best to get an equal balance of these fatty acids, but unfortunately, the typical Western diet contains excessive amounts of omega-6 fatty acids and not enough omega-3 fatty acids, with a ratio of about 15:1. This ratio may contribute to health problems such as cardiovascular disease and some types of cancers. It may affect mood and mental well-being, too.
Amino Acids-
Amino acids are another important brain nutrient. This is because the messengers within the brain, called neurotransmitters, are made from amino acids. And some of the neurotransmitters that amino acids build are related to mental health.
Serotonin, which is responsible for feelings of contentment, is made from the amino acid tryptophan. And dopamine, which helps you to feel motivated, is derived from phenylalanine. Like omega-3 and omega-6 fatty acids, tryptophan and phenylalanine are taken in through foods, such as meats, dairy products, eggs, and soy products.
Complex Carbohydrates-
Carbohydrates serve a few purposes in brain nourishment. Some research suggests that carbohydrates actually help to stimulate the production of feel-good serotonin. Carbohydrates also help the body to absorb the amino acid tryptophan more effectively. And, the brain runs on glucose, which is derived from carbohydrates.
The best kind of carbohydrate to eat is complex carbohydrates (found in whole-grain foods, fruits, vegetables, and legumes). They release glucose more slowly than simple carbohydrates (found in simple sugars and white breads or pasta), giving the brain a stable and consistent flow of fuel.
Vitamins and Minerals-
Vitamins and minerals play a part in brain health, too. Important vitamins for the brain include vitamins C and D, and the B vitamins. Minerals, such as magnesium, selenium, and zinc are also essential to good brain function.
Water -
A final important nutrient for your brain is water, which makes up about 80 percent of the brain. If you're dehydrated, even mildly, you can experience mental health symptoms such as irritability and loss of concentration.
Be Cautious-
Try to avoid or limit these foods and beverages:
caffeinated drinks (tea, coffee, and soft drinks)
alcoholic drinks
sugary foods
refined and processed foods
deep-fried foods
No comments:
Post a Comment