Feeding Your Mind: Enhancing Brain Health with Good Nutrition
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The human brain relies on nutrients (macronutrients and micronutrients) obtained from the diet to build and maintain its physical structure and support cognitive functions. In this article we focus on the importance of macronutrients for brain health. Macronutrients are essential nutrients that our bodies require in large quantities to function optimally. The three primary macronutrients include carbohydrates, proteins, and fats. Let’s see how each of these nutrients enhance brain health.
Carbohydrates provide energy and are found in whole grains, fruits, and starchy staples like potatoes, plantains, yam and maize. These foods provide steady energy for brain cells. When we eat carbohydrate foods, they are digested, broken down and converted into glucose, which is the optimum energy source for the brain.
Proteins are needed for repair of tissues as well as immune function. Regarding brain health, proteins are broken down into amino acids after digestion and are building blocks for neurotransmitters which play roles in mood and cognition. Proteins are present in fish, poultry, eggs, beans, and dairy products.
Fats are essential for brain development and proper functioning of brain cells. Healthy fats come from sources like avocados, nuts, and fatty fish. Omega-3 fatty acids in particular (found in fatty fish, flaxseeds etc) are brain-friendly healthy fats.
It is common to come across diets these days that emphasize the elimination of one or more macronutrients. Such diets may not be helpful for brain health. Diets that drastically eliminate entire macronutrient groups can have unintended consequences for brain health. Each macronutrient plays a unique role and for this reason, we recommend a balanced intake of quality sources of these macronutrients, to support not only brain health but overall well-being.
If you have specific dietary requirements or health goals, you can consult a registered dietitian to provide personalized guidance.
This article was compiled by the www.fullproofnutrition.com team and expertly reviewed by Laurene Boateng (PhD, RD).
