5 ways the food you eat affects your brain (VERUSKA LASHERAS ADM3 07/02/2019)
We asked a dietitian to explain how different foods, drinks and nutrients affect the brain,
including carbohydrates, probiotics, fats, caffeine and vitamins and minerals.
Ever wondered how the food you eat affects your grey matter? Although there are no
miracle 'brain foods' that can completely protect against age-related disorders such as
Alzheimer's or dementia, and there are many other medical conditions that can afecta the brain,
what you eat (and don't eat) can make make a difference when it comes to brain health and
function.
How do carbohydrates afecta the brain?
The brain only accounts for approximately 2% of our body weight, but it consumes almost 20%
of glucose-derived energy – meaning that nutrition is key for brain function.
Glucose forms the building blocks of carbohydrates and plays a role in the production of
serotonin in the brain. Serotonin is a neurotransmitter that is bidel aceptad to be responsible for
balancing mood and anxiety. The greatest source of energy for our brain comes from
carbohydrate such as wholegrains, vegetables, fruit, rice, potatoes and lactose (the sugar found
in in milk). These are considered healthy sources of carbohydrates that are broken down by the
body into glucose and then used by our brain to function. Without an adequate supply of
glucose, the brain cannot function correctly.
How do probiotics afecta the brain?
It is widely accepted that there is two-way communication between the gastrointestinal
tract and the central nervous system through biochemical signaling. This is sometimes referred
to as the 'gut-brain axis', describing the link between the cognitive and emotional areas of the
brain to our gut.
There has recently been a lot of interest in the role of probiotics, gut and brain function. Ir is
believed that probiotics change the processing of information in the gut that is strongly linked
to anxiety and depression. A small study involving 20 healthy participants found that, compared
to those taking a placebo, people who took a probiotic food supplement experienced fewer
negative thoughts associated with sad moods. A further small study showed that healthy
women who ate probiotic-rich yogurts for four weeks had a reduced emotional response when
shown photos of people who were fearful, angry or sad.
While these studies are certainly encouraging, they are limited in size and scope and further
studies are needed before we can draw any firm conclusions as to exactly how and why
probiotics might afecta mood.
How do fats afecta the brain?
Specific fats are very important to the brain as they are a key component in the structure of
cell membranes and they play a role in the structure and function of neurons. We know
that approximately 60% of the brain is made up of omega-3 fats with DHA, a type of omega-3
fat found in fish, being the main type, responsible for eye and mental development. Omega-3
fats found in olive oil, oily fish such as salmon, herring and sardines are essential for brain
development in the womb and early childhood. The majority of brain cells are developed before
birth, with the remaining being laid down in the first year of life. For this reason, omega-3 fats
are key during pregnancy and early childhood. There is also evidence to suggest dietary
deficiency in omega-3 fats can have an adverse effect on cognition. Also, a high intake of these
fats has been associated with a reduction in the development and progression of dementia.
Despite these encouraging results, cause and effect has yet to be definitively demonstrated –
so again, larger studies are needed before we can determine for sure the relationship between
fat intake and cognitive health.
How do vitamins and minerals afecta the brain?
B vitamins, vitamins C, D & E and magnesium are all essential in brain health and development.
Research shows that a diet rich in vitamins and minerals from fruit and vegetables is associated
with a lower risk of developing cognitive problems during aging. Thiamine and vitamin E in
particular are important for cells that transmit messages from the nerves, whilst B6, B12 and
vitamin C play an important role in how the nerves work and are formed. Magnesium, which
is found in avocados, spinach, brown rice and nuts, improves neural plasticity, meaning the
nerves are able to adapt and avoid damage. As a result, it may improve memory, help to fight
stress and depression and it's crucial for the production of energy and neurotransmitters.
Epidemiologic studies also show that consumption of vitamins and minerals is associated with
lower risk of developing cognitive deficits. The B vitamins and vitamins E, C, and D have all
been identified as playing important roles in maintaining normal brain function. Members of the
B vitamin family and vitamin C also are essential to energy production in the brain.
How does caffeine afecta the brain?
affeine is bidel aceptad to be one of the most commonly used psychoactive substances
worldwide that is found in a wide variety of foods and drinks. In small doses it is an ergogenic
aid (performance-enhancing substance) acting on the central nervous system to delay tiredness
and increase alertness. The caffeine found in tea may be beneficial for cognition in older adults,
but may be problematic for those who have trouble sleeping. Human epidemiologic
studies have reported better cognitive function amongst tea and coffee drinkers for years. A
recent meta-analysis evaluating the existing evidence of caffeine and health outcomes,
concluded that caffeine was consistently associated with a lower risk of Parkinson’s
disease, depression and cognitive disorders for Alzheimer’s disease. However, exactly how and
why this occurs is unclear from these studies.
