Protecting your brain is a significant priority and when it comes to consumable items we take in, understanding how important nutrition is to brain health is our #1 priority!
There is a term buzzing around of late and that is UPF (Ultra Process Foods). UPF offer no nutritional value and should be avoided as much as possible. If raising small children, it is is worthwhile to steer clear of these consumable items (I can’t even call them food). Ultra-processed foods (UPFs) are industrially manufactured products that go through multiple processes and contain many ingredients, including additives like preservatives, sweeteners, colorings, flavorings, and emulsifiers. These foods are designed to be convenient, palatable, and have a long shelf life. They often contain little to no whole foods and are high in sugar, salt, unhealthy fats, and calories while being low in essential nutrients and fiber.
UPF’s are manufactured in food laboratories and the priority is to make them taste so good that great taste overrides nutritional sense and some of the UPFs have been banned in other countries. They can sometimes be the cause of allergies and outbreaks for some people and is very hard for the human body to know what to do with them after being consumed. Some are even forever chemicals that stay in the body for a long time (like plastic, from drinking water from plastic bottles). Many of these can be the precursor to metabolic diseases (high blood pressure, high cholesterol and diabetes). Examples of UPF’s are packaged snacks and sweets, sugary drinks, prepackaged meals and high sodium products off the shelf.
Therefore, understanding that we eat to live and not the other way around, nutrition for health and learning to eat foods that are naturally grown for the body and easy for the body to digest.
Nutrition for health significantly impacts brain health in several ways (see below)
1. Cognitive Function and Performance: The brain requires a steady supply of nutrients to function optimally. Nutrients like omega-3 fatty acids, antioxidants, vitamins, and minerals are vital for cognitive functions such as memory, attention, and problem-solving. Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are important for maintaining the structure and function of brain cells.
2. Neurotransmitter Production: Neurotransmitters are chemicals that transmit signals between nerve cells. Proper nutrition ensures the availability of the building blocks needed to produce neurotransmitters, such as serotonin, dopamine, and acetylcholine, which are involved in mood regulation, motivation, and cognitive processes. For example, amino acids from proteins are precursors to these neurotransmitters.
3. Neuroprotection and Reduction of Neuroinflammation: Antioxidants found in fruits, vegetables, nuts, and seeds help protect the brain from oxidative stress and inflammation, which can damage brain cells and contribute to neurodegenerative diseases like Alzheimer's and Parkinson's. Foods rich in vitamins C and E, polyphenols, and flavonoids have neuroprotective properties.
4. Mood and Mental Health: Certain nutrients play a crucial role in maintaining mental health. For example, deficiencies in B vitamins, particularly B6, B12, and folate, have been linked to an increased risk of depression and other mood disorders. Omega-3 fatty acids have been shown to support mood regulation and reduce symptoms of depression and anxiety.
5. Energy Supply: The brain consumes a significant amount of energy, accounting for about 20% of the body's total energy expenditure. Glucose, derived from carbohydrates, is the primary source of energy for the brain. A steady supply of glucose, along with micronutrients like vitamins B1, B2, and B5, is essential for energy metabolism and cognitive performance.
6. Structural Integrity of Brain Cells: Healthy fats, such as those found in avocados, nuts, seeds, and fish, are critical for maintaining the structural integrity of brain cell membranes. These fats, particularly polyunsaturated fats like omega-3 and omega-6 fatty acids, help support cell membrane fluidity and the proper functioning of neurons.
7. Development and Plasticity: Nutrition for health is especially important during critical periods of brain development, such as during pregnancy, infancy, and childhood. Nutrients like folic acid, iron, iodine, and DHA are vital for the development of the brain and nervous system. Even in adulthood, nutrition continues to play a role in neuroplasticity—the brain's ability to form and reorganize synaptic connections.
8. Gut-Brain Connection: The gut and brain are closely connected through the gut-brain axis, involving the nervous, endocrine, and immune systems. A healthy diet supports a balanced gut microbiome, which, in turn, influences brain health. The gut microbiome can affect the production of neurotransmitters and other chemicals that communicate with the brain.
9. Prevention of Neurodegenerative Diseases: Diets rich in antioxidants, healthy fats, and anti-inflammatory compounds are associated with a reduced risk of neurodegenerative diseases. For example, the Mediterranean diet, emphasizes fruits, vegetables, whole grains, nuts, and olive oil, has been linked to a lower risk of cognitive decline and Alzheimer's disease.
Nutrition for health provides the essential building blocks and energy needed for brain function, supports mental and emotional well-being, and protects against cognitive decline and neurodegenerative diseases.
To Your Best Health!
Dr. Tee
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