The human brain has an average weight of 1.5 kg making up about 2% of the body weight. A vital organ of the human body, it is the central processing unit and plays six functions: cognition, perception, emotion, somatic, behavior, and signaling. The brain, therefore, not only controls the human body, but it also gives you, awareness and reasoning.
Brain health is, thus, very important, especially as you age. It provides the ability to concentrate, plan, remember, learn and maintain an active and clear brain. It is, however, possible to tune the brain to improve memory and its health. This can be achieved by eating a good and balanced diet which helps to increase memory and brain health. The right kind of food will help boost your memory and concentration abilities while lifting your mood.
The nutritional composition of the brain
The brain is made up of 60% fat, particularly Essential Fatty Acids (EFAs). For the right type of diet for the brain, omega 3 EFAs constitute essential nutrients for the brain. They help to promote cell formation, improve memory and mood. They can reduce brain inflammation and protect against a variety of brain disorders such as dementia.
Besides fats, the brain also requires carbohydrates and protein which are the three macronutrients needed by the brain, but the brain also needs micronutrients.
Where to find the nutrients for the brain
A good diet regime consisting of the right balance of nutrients can help you maintain your brain health and improve memory. A balanced diet will consist of:
- Five portions of fruits and vegetables per day.
- Carbohydrates obtained from food such as cereals, brown rice, whole grain bread
- Protein obtained from food such as fish, meat, and eggs
A balanced diet that has shown to provide positive results for brain health includes the consumption of extra virgin olive oil, a high consumption of fish, a high consumption of fruits and vegetables, a low consumption of meat and dairy products, and a moderate intake of alcohol. Food that is not beneficial for the brain is salty snacks, sweet food, and drinks. Fats are found usually in ready-made food and the consumption of large amounts of alcohol.
All about supplements for the brain
Vitamins and minerals are necessary for the body, including the brain and may come in the form of supplements, to complement a balanced diet. A deficiency in vitamins or minerals can affect how the brain functions. Important for the brain are vitamins such as folates and B12. These vitamins support the healthy function of the nervous system which includes the brain, the spinal cord, and the nerves.
In order to maintain an optimum level of brain health, a nutritious balanced diet is essential which can be added to with supplements of necessary vitamins and minerals.