Did you know how important nutrition is for our brains?
Our brain is the most complex organ. It is the center of thought, language, emotions, and the main control center for all bodily functions. It constantly works to receive sensations, process and store information. It generates thoughts, emotions, and accumulates and stores memories. The nutrients in the food we eat allow the brain to maintain its most productive state.
With proper food, the nutrients received ensure that the brain functions quickly and effectively and performs its tasks.
The nervous system has about 60 known chemical neurotransmitters that strongly influence our emotions. Neurotransmitters are composed of amino acids found in protein-rich foods. Vitamins and minerals are essential food components needed to convert simple amino acids into these powerful neurotransmitters. These nutrients ensure that the brain performs its functions quickly and efficiently.
Another substance extremely vital for the brain is fat, which is essential for brain structure and function. It's astonishing that the brain is more than 60% fat. This is because every nerve cell in the brain is surrounded by a membrane made of fat molecules.
In addition to its important role in brain structure, fats are also very significant as carriers that regulate immunity, circulation, inflammatory processes, memory, and mood.
BRAIN NUTRITION
The brain is well-nourished by blood. A continuous blood flow carries vital nutrients to the nerves: amino acids, vitamins, minerals, along with oxygen and glucose, providing energy to the brain. Just 1-2 minutes of interrupted blood flow can impair brain function, cloud thoughts, and dim consciousness.
For the brain to operate at its maximum capacity, a multitude of nutrients are required. Neurons need to be nourished to properly transmit strong and clear messages. The entire nervous system requires a lot of fuel to support vigorous mental activity. Without good quality food, we cannot manage, as it is the raw material for building brain power.
The energy needed to nourish the brain and maintain healthy nerve cells and neurotransmitters comes from the FOOD WE EAT.
Nutrients that support and stimulate physical and mental activity include water, protein, carbohydrates, fats, vitamins, and minerals.
Therefore, it is essential to choose wholesome food, not empty calories.
What are empty calories?
These are highly processed food products, including baked goods, cookies, candies, sugary breakfast products, canned goods, and snacks. By consuming them, you can very quickly exceed your daily calorie intake, but they will not contain substances that strengthen mental and physical health—vitamins and minerals.
Good quality whole foods include: the freshest fruits, berries, vegetables, salads, whole grains, nuts, seeds, groats, and legumes. If you eat fish, it should be wild or organically farmed, just like meat.
All whole foods contain some protein, carbohydrates, vitamins, and minerals.
To obtain all amino acids, it is not necessary to eat animal products. There are enough in plant-based products too. However, it is important to eat as many different products as possible to create synergistic food. For example, a combination of legumes, fresh vegetables with grains, brown rice, whole-grain pasta. Sesame seeds with Brazil nuts and fresh vegetables. Lentils, beans with any kind of nuts.
IT IS A MYTH THAT ANIMAL PRODUCTS CAN BE A COMPLETE FOOD.
Complete and incomplete proteins
In the first part, we discussed that proteins are necessary for the formation of neurotransmitters, which are carriers of brain impulses. Digested protein breaks down into smaller units—amino acids. The body needs about 22 amino acids. For the body to properly utilize amino acids, an adequate balance of all eight essential amino acids is crucial.
Dietary proteins are classified as "complete" and "incomplete." For example, most dairy, fish, and meat products contain all eight amino acids, so they are called complete proteins.
Grains, nuts, vegetables, and fruits, on the other hand, are "incomplete" because they contain fewer than eight amino acids. Therefore, proteins with smaller quantities need to be combined with other products, e.g., beans with corn, nuts, rice, seeds, and grains. This is called synergistic food.
Thus, it does not mean that complete proteins provide amino acids better than vegetable combinations. Animal products, although they contain all amino acids, also contain too many saturated fats, which are not beneficial for our bodies.
Text prepared according to:
Gražina Gum information.
Gary L. Wenk "Your Brain on Food"
Lorraine Perretta "Brain Food"
Cole Hudson "Brain Food"
The text may not be copied or otherwise used without separate permission.
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