Brain food supply essential nutrients and fuel to the brain. Like your body and muscles, the brain also needs high-quality nutrients to do its job to perfection. What happens when you deprive it of the vital nutrients?
You want your brain to be healthy. But what are you eating to help the brain to be healthy? You should know that brain foods can be potential mood-regulating factors.
Would you like to know how food influences your feelings and emotion?
How Brain Foods Regulate Our Mood and Emotions?
Food is the source of energy. Your brain takes almost 20 percent of the energy your body produces.
But besides energy, food also decides the condition of your gut health and digestive system. Why does the health of your digestive system matter?
If your digestive system is not ok, your brain will also see its impact. If you eat everything rubbish with zero to less nutritional elements, your emotional health will suffer along with your body.
Because your brain health and gut health are related to each other.
A neurotransmitter called serotonin is responsible for regulating our sleep and mood. And where is this neurotransmitter produced? Almost 95 percent of serotonin is produced in the digestive tract.
So that means, if your digestive system is not working well, or not producing enough amount of serotonin, you will experience low mood.
Not only that. Billions of good bacteria present in the intestine influence the production of serotonin. This is why you might have heard it that we need to increase the number of good bacteria in our gut. These good bacteria protect intestine health, keep inflammation under control, help the body absorb nutrients from food. This is why studies showed that people who took probiotics had fewer problems like anxiety. Their stress level dropped.
Scientists also found that people who eat traditional diet had lower problems of depression.
What are Traditional Diets?
Traditional diet means a diet that has no processed food and is rich in nutrients. These types of food act as a natural probiotic. Thus they are highly beneficial brain food and can help people deal with mental disorders as well.
Homemade food that has fresh vegetables, fiber and fruits are known as the traditional diet.
So if you didn’t take your diet seriously as of now, start paying attention to the food and its ingredients. Try to eat clean. This means, try to eat homemade food with all natural and unprocessed ingredients.
If you’re on greasy, unhealthy high saturated fat food, you might have a problem shifting to clean diet initially. But you can gradually introduce your taste buds and brain to the clean eating and see the response.
Scientists believe that clean eating can make us feel good physically as well as emotionally. Nutrients supplied through blood to the brain prevent stress-induced inflammation of the cells.
Nutrients also control the growth of free radicals and slow down the natural aging process of the brain. This can prevent conditions like memory loss, depression, and accidents like a stroke.
Why do you need to eat right food? You need to eat nutrition rich food so you can help the body produce enough serotonin hormone, sleep well and feel better.
Although there are lots of perceptions relating to what we should eat and what should we not, it is always better to maintain a balanced diet. Help your body and brain absorb the benefits of all nutrients.
What is an Ideal Food For the Brain?
A balanced diet is an ideal food for the brain.
As our body needs fat, protein, carbohydrate and may other necessary vitamins and minerals, it will be ideal to add small portions of everything to our diet.
A balanced diet should have fruits, vegetables, carbohydrate, fat, and protein.
What should you include in your daily diet?
Complex carbohydrate: Your body needs complex carbohydrate because it needs glucose.
Fatty Acid: Your brain is almost 60 percent fat. Your brain needs fat like omega 3 and omega 6 fatty acids. But stay away from trans fat. Trans fat is present in food like cake, biscuits and ready-made food. Trans fat is bad for the body and the brain.
Amino Acid: The neurotransmitters in the brain are made from amino acid. As discussed earlier, serotonin is made from amino acid tryptophan. Tryptophan can be found in oats and milk.
B12: One essential vitamin is B12. Vitamin B12 helps the nervous system work better. Deficiency in vitamin B12 can trigger mental disorders. So make sure you have enough of this necessary nutrient.
What Should You Not Eat When Trying to Improve Mental Health and Brain Functions?
Diet high in refined sugar can worsen the condition of mood disorder or depression. So stay away from sugary food.
Remember that food can ultimately influence your mood, actions, and behavior. So you have to be extremely cautious regarding your day to day diet. Due to lack of time, relying heavily upon ready to eat processed foods is the worst thing to do.
Instead, plan your days better to save time and include good brain food in your diet.