BRAIN NUTRITION

Have you ever imagined how much your brain works?

Although it takes up only 2% of a human adult’s weight, it uses up almost 20% of the body’s energy output. This energy is drawn from the food we eat; hence our diets play a vital part in how our brains perform. Food is the “fuel” that provides the right nutrition for brain health and cognitive performance It’s what drives the brain to perform all your daily tasks. It’s very important that you choose what you eat carefully since what you eat because it directly affects your brain functions.

The food you eat affects neurons.  According to WHO about 7.5 percent of Indians suffer from some mental disorder and predicts that by end of this year roughly 20 percent of India will suffer from mental illnesses. According to the numbers, 56 million Indians suffer from depression and another 38 million Indians suffer from anxiety disorders.

The most common nutritional deficiencies seen in patients with mental disorders are omega-3 fatty acids,  minerals, B vitamins, and amino acids that are precursors to neurotransmitters. 

Depression, obsessive-compulsive disorders, and schizophrenia all are very common in many countries. Omega 3 fatty acids and other vitamin and mineral deficiencies are very common in Asian and American companies. Supplements containing amino acids have also been found to reduce symptoms as they are converted to neurotransmitters which in turn reduce depression and other mental health problems.  Depression is mainly caused because of the low intake of omega-3 fatty acids from fish and many other food sources. The two omega-3 fatty acids Eicosapentaenoic acid (EPA) which the body converts into docosahexaenoic acid (DHA) found in fish oil have been found to elicit antidepressant effects in humans. In addition to omega-3 fatty acids, Vitamin B and magnesium deficiencies have been linked to depression.   

Many lipids, for example, omega-3 polyunsaturated fatty acids are becoming popular because they are very good for the brain. Omega 3 polyunsaturated fatty acids are normal constituents of cell membranes and are essential for normal brain function. Docosahexaenoic acid is the most huge omega-3 fatty acid in cell membranes in the brain; however, the human body is not efficient at synthesizing DHA, so we are largely dependent on dietary DHA. Dietary deficiency of omega-3 fatty acids in humans has been associated with an increased risk of several mental disorders, including attention deficit disorder, dyslexia, dementia, depression, bipolar disorder, and schizophrenia.

 

                        The figure shows how feeding affects cognition

The receptors of the hippocampus and hypothalamus can get activated through leptin which can cause an effect on learning and memory. 

The most common neurodegenerative disease is Alzheimer’s disease. It is characterized by a progressive deterioration of memory and cognitive function. It has been proven that dietary habits which lead to the development of cardiovascular and metabolic diseases significantly increase the risk of dementia. On the other hand, a Mediterranean diet rich in antioxidants, fibre and omega-3 polyunsaturated fatty acids may have a protective effect on the neurodegenerative process. Polyphones, glutathione, coenzyme Q10, vitamins B6, and B12, and unsaturated fatty acids are very beneficial for the brain, especially in Alzheimer's disease.

SIGNIFICANCE OF NUTRIENTS IN MENTAL HEALTH

CARBOHYDRATES- are naturally occurring polysaccharides, that have been found to affect mood and behaviour. Low glycemic index foods are more likely to provide a moderate but lasting effect on brain chemistry, mood, and energy level than high GI foods that tend to provide immediate but temporary relief.

PROTEINS- A high-quality protein diet contains all essential amino acids that can affect brain functioning and mental health. Neurotransmitters are disturbed if there is the absence of amino acids which causes aggression and lowers the mood. Excess of these acids also damages the brain and causes mental retardation. 

FATS- The brain is composed of fatty acids in which 50 % of grey matter is made of fatty acids that are polyunsaturated. Omega 3 fatty acids are very necessary as it reduces inflammation which causes a negative cognitive effect. Hence eating omega-3 fatty acids are very necessary to protect the brain.

IODINE- Iodine plays an important role in mental health. Iodine which is produced by the thyroid provides the metabolism of cells of the brain. Cretinism found in children is due to the low production of iodine during pregnancy. 

IRON- For the production of neurotransmitters and oxygenation iron is very necessary. In children, iron deficiency is very common and they have hyperactivity disorders also. According to research men and women, both are depressed.

SELENIUM- Bad mood is linked with low levels of selenium and it is found in various types of research. The mood is very improved through selenium intakes and it also reduces anxiety according to intervention studies on other patient populations. 

ZINC- According to various types of research zinc levels especially oral zinc levels can lower anxiety, depression etc... Zinc not only cures various mental disorders but also protects the brain from various free radicals. 

FOODS THAT BOOST BRAIN AND MEMORY

FATTY FISH- Fatty fish is a rich source of omega-3 fatty acids brain that help in sharpening memory and improving mood, as well as protecting your brain against cognitive decline

BLUEBERRIES-The antioxidant of blueberries which is anthocyanins improve memory and delays brain aging.

TURMERIC- Curcumin, the active ingredient in turmeric helps to improve memory, and boosts serotonin and dopamine which improve mood.

NUTS- Nuts have vitamin E, fats that improve brain function and boost it.

PUMPKIN SEEDS- They have copper, iron, and other things which improve brain functions.

EGGS- They improve mood and brain functions and development as the egg has many vitamins B and choline.

GREEN TEA- Its L-theanine relaxes your brain, and caffeine boosts the alertness of green tea hence it’s a wonderful beverage. 

COFFEE- can help boost alertness and mood. It may also offer some protection against Alzheimer’s, due to its content of caffeine and antioxidants

DARK CHOCOLATE- contains flavonoids that may help protect the brain. Studies have suggested that eating dark chocolate, could boost memory and mood

WHAT ABOUT AN UNHEALTHY DIET?

Sugars are very bad for the brain as it lowers memory function so we should eat sugars in a very controlled manner. We can use other alternatives to sugar. Sodas contain a lot of sugars and diet sodas cause irritability, anxiety, and insomnia. Tran’s fats can increase the risk of cognitive problems, anxiety, and Alzheimer’s disease. The brain performs many essential functions, including regulating our mental health and physical well-being.

So, how can you deal with this declining brain health? The only answer to your health issues related to your brain is personalized nutrition based on your genetic test reports. Knowing the root cause of any brain deficiencies is very important and Nutrillion works on this basis. It works on knowing everything about your body and then making personalized nutrition which will not only improve your brain health but your overall health which is very necessary for a healthy life. So, contact us now to have your own personalized nutrition for a healthy and happy life.