You get your energy from food so that you are able to function properly throughout the whole day. We all know that healthy food is good for your body and health (you too right?). But what we are often less aware of is that nutrition is also very good for your brain. Your brain controls your entire internal system and therefore is the largest energy-consuming organ in your body, more than 20% of your energy goes to your brain. And where does it get that energy from; from your diet! In this blog I will discuss the right nutrition for a fit & healthy brain.
Your brain is super special!
Your brain contains billions of neurons. These are nerve cells that continuously communicate with each other by exchanging electrical signals. The electrical signals are transmitted by means of signal substances called neurotransmitters. Energy is required to transmit these signals continuously. With enough energy, your brain is healthy and these processes run smoothly; you can focus better, you can perform well, you are more creative, you feel healthier, stronger, you are more resistant to stress and experience more happiness and balance.
Your brain communicates with your intestines
Your brain is in close contact with your intestines (also called your second brain by scientists). There are also a lot of neurons in your gut, just like in your brain, that regulate your digestion and communicate with your brain. For example, if your brain senses stress, it communicates to your gut: “Stop digestion, danger takes priority!” That is why stress can cause digestive problems and your body is not able to absorb as many nutrients. As a result, your body uses the reserve supply of vitamins and minerals and consequently, this shortage creates sugar cravings. But ironically, it’s also sugar that turns out to be the worst nutrient for your brain.
Avoid sugar
Sugar influences all kinds of processes in your body and brain, but it’s mostly ‘fast’ sugars that cause the problems. Sugar causes peaks and troughs in your blood sugar, increasing the risk of diabetes, promoting inflammation and causing cognitive functions to decline. Therefore, avoid processed food and processed sugar as much as possible, such as cookies, candy, soft drinks, white bread, white pasta, etc.
Would you like to become fitter and healthier with the help of food?
In this article, we challenge you to take the first four steps towards a healthy diet, with a focus on consuming less sugar, and consuming more water, more vegetables and more healthy fats. Following that you will start to pay attention to foods that are specifically important for your brain:
- Omega 3 fatty acids: ensure optimal communication between nerve cells. You get omega 3 mainly from fatty fish, such as salmon, mackerel, herring and eel, but also from nuts, seeds, avocado and eggs.
- Vitamin B: also affects communication between nerve cells and ensures that you have sufficient energy. You will find vitamin B mainly in vegetables, fruits, nuts, meat, legumes and eggs.
- Vitamins C and E: these vitamins keep the blood vessels in good condition and are antioxidants (they help clean up harmful substances). Vitamin C is mainly in fruit and vegetables, such as berries, kiwi, bell pepper and kale and vitamin E in oil, nuts, seeds.
- Minerals: They are important for brain development. Consider, for example, magnesium, calcium, zinc and iron. These can be found in a wide variety of foods, this information can be found on the nutrition center’s website.
Healthy brain
Of course, nutrition is not the only factor that affects your brain, your health and vitality. Some other important elements are: relaxation, sleep, exercise, stress reduction and social support. You can also read more about these to become extra healthy!
What can I do?
Do you want to support your health through nutrition? Try to make small changes in your diet. Eat fatty fish more often, have a handful of unroasted nuts or vegetables as a snack or replace meat with beans. More guidelines on a “brain-friendly diet” can be found on the brain foundation website.
