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Table of Contents
Introduction
I recently wrote an article on the benefits of the Mediterranean diet in delaying diseases associated with cognitive degeneration. Today, I would like to go further and focus on this essential link existing between our brain function and our diet, starting with a question:
Did you know that the food you eat can actually damage your brain?
In fact, eating too much “junk” food, like processed foods, sugary snacks, and unhealthy fats, can put you at risk for serious brain problems like dementia and impair the brain development of your children. Every time you reach for a bag of chips or a candy bar, you could be doing serious harm to your cognitive functions!
But the good news is, you can protect your brain by making healthier food choices. It will thank you for it!
How junk food impacts on your brain function
Eating a lot of “junk” food can cause inflammation, insulin resistance, oxidative stress, impaired neurotransmitter function, and an altered gut microbiome, all of which can contribute to cognitive decline and increase the risk of neurological diseases such as Alzheimer’s and Parkinson’s.
This means that if you eat a lot of junk food, you may be putting your brain at risk. It’s important to remember that the brain is a vital organ, and what you eat can have a big impact on its health. By choosing a healthier diet that includes plenty of fruits, vegetables, whole grains, and healthy fats, you can help protect your brain and reduce the risk of cognitive decline. So, next time you’re tempted to reach for that bag of chips or sugary snack, remember that you could be doing serious damage to your cognitive functions, and make a healthier choice instead.
Below are listed the main nutrients needed on a daily basis to keep your mind sharp.
Omega-3 fatty acids
Omega-3 fatty acids are an essential nutrient and specifically, the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for brain health.
Research has shown that these fatty acids play a key role in brain cell structure and function, including the formation and maintenance of cell membranes and the communication between neurons. Omega-3s also have anti-inflammatory properties, which can help protect the brain from damage, reduce the risk of cognitive decline and participate to a proper neuronal development in children.
Studies have found that people with higher levels of omega-3s in their blood have better cognitive function, including improved memory and attention. Additionally, omega-3s have been linked to a reduced risk of developing neurological disorders.
It is important to note that the body’s ability to convert plant-based omega-3s to EPA and DHA is limited, so it’s important to consume foods rich in these specific fatty acids, such as nuts, seeds and fatty fish (such as salmon, mackerel, and sardines).
Antioxidants
Oxidative stress is a process in which an imbalance occurs between the production of reactive oxygen species (ROS) and the body’s ability to detoxify these reactive molecules. When ROS levels are too high, they can cause damage to cells, including neurons, and contribute to various diseases and conditions.
In the brain, oxidative stress can cause damage to important molecules such as proteins, lipids, and DNA, which can lead to inflammation, cell death, and ultimately neurodegenerative diseases and multiple sclerosis.
Antioxidants are compounds that can neutralize ROS and prevent them from causing damage to cells. These compounds can be produced naturally in the body or obtained through diet and supplements. Antioxidants work by donating an electron to the ROS, which stabilizes them and prevents them from causing further damage.
Some examples of antioxidants that are particularly important for brain health include vitamin E, vitamin C, and carotenoids such as beta-carotene and lycopene. These antioxidants are found in fruits, vegetables, nuts, and seeds, and a diet rich in these foods can help protect against oxidative stress in the brain.
Research has shown that consuming a diet high in antioxidants can improve cognitive function, reduce the risk of developing neurodegenerative diseases and can help support healthy brain development. Additionally, studies have found that antioxidant supplements, such as vitamin E and vitamin C, can help protect against oxidative stress in the brain and improve cognitive function in older adults.
B vitamins
B vitamins are essential for optimal cognitive function, as they play a crucial role in many processes that occur in the brain. Specifically, B vitamins help to convert food into energy that can be used by the brain, maintain the structure and function of neurons, and produce neurotransmitters, which are chemicals that allow brain cells to communicate with each other.
B vitamins, such as thiamin, riboflavin, and niacin, are involved in the process of converting food into energy that can be used by the brain. Without adequate levels of these vitamins, the brain may not have enough energy to function optimally.
B vitamins, including vitamin B6, vitamin B12, and folate, are important for the production of neurotransmitters, which are essential for proper neuronal function. A deficiency in these vitamins can lead to a disruption in the production of neurotransmitters, which can contribute to mood disorders, memory problems, and other cognitive issues.
Vitamin B12 and folate are also important for the maintenance of the structure and function of neurons. A deficiency in these vitamins can lead to changes in the structure of these neurons, which can contribute to cognitive decline and other neurological issues.
Research has found that a diet that is high in B vitamins can help improve cognitive function, particularly in older adults. Additionally, studies have shown that B vitamin supplements, particularly those containing vitamin B12, can improve cognitive function in people with cognitive impairment.
Polyphenols
Polyphenols are a group of compounds found in plants that have been shown to have numerous health benefits, including potential benefits for brain function. Polyphenols have antioxidant and anti-inflammatory properties, which can help protect neurons from damage and reduce the risk of cognitive decline.
Polyphenols, particularly flavonoids, have been shown to improve blood flow to the head. This can help deliver oxygen and nutrients to the brain, which is important for optimal brain function.
As mentioned earlier, polyphenols have antioxidant properties, which means they can help protect the brain from oxidative stress and damage caused by free radicals.
Polyphenols have been shown to have neuroprotective effects, which means they can help protect brain cells from damage and death. This can help prevent cognitive decline and may also reduce the risk of neurodegenerative diseases.
Some polyphenols, such as those found in green tea, have been shown to modulate neurotransmitters, which are chemicals that allow brain cells to communicate with each other. This can improve cognitive function and mood.
Research has found that diets high in polyphenols, particularly those found in fruits, vegetables, and tea, are associated with improved cognitive function and a reduced risk of cognitive decline. Additionally, studies have found that polyphenol supplements, particularly those containing flavonoids, can improve cognitive function in older adults and may also have neuroprotective effects.
Conclusion
It should not come as a surprise, but a fully functional brain needs a proper diet and specific nutrients which are severely lacking in junk food.
The quality of the food you eat every day affects not only the day-to-day functioning of your brain, but also the optimal development of your children’s cognitive functions and the likelihood of developing degenerative diseases as you age.