Category: Health: Nutrition: Dietary Decisions
PThe brain is the central control system of the body that controls all human body parts. Task with this enormous responsibility, it is but necessary to feed the brain appropriately to carry out its function properly. The moment the brain is not fed properly could cause it to deteriorate and cause what is commonly known as brain dead situation.
The most essential ingredient of a diet plan that is aimed at feeding the brain properly should contain ample supply of protein. Protein contains amino acids which create neurotransmitters. These neurotransmitters act as the messenger of the brain cells from one another. These brain cells in turn transmit various signals to the different parts of the body to carry out their tasks. Good sources of protein are animal foods which include eggs and dairy products such as milk, cheese. Some vegetables such as legumes, green leafy vegetables, whole grains, nuts and seeds also contain essential amino acid rich protein substances. They must be part of an individual’s daily diet to feed the brain properly.
Eating high protein food should be done hand in hand with a good amount of carbohydrate producing food. Carbohydrate intake also affects better brain performance. Carbohydrates act as stimulants which carry out the release of insulin. Insulin production is necessary for the better performance of the brain. Too much of this substance causes the brain to overly sedated and reduces mental performance.
However, eating too much carbohydrate rich foods might lead to over supply of sugar which is not too good for the body. To avoid this, one must take complex carbohydrates which contain sugar together with protein rich food. This stabilizes the effect of too much sugar from the food one eats. A good example of this is eating egg with a piece of toasted bread or a pink salmon with sweet potato. The amount of protein balances the effect of the sugar yielding carbohydrates while at the same time, providing the brain with the right amount of protein and carbohydrates.
Along with protein and carbohydrates yielding food, one’s diet plan in order to feed the brain properly must also contain the right kind of fats. The human brain is composed of sixty percent fats. Logically it would need ample supply of fats to continue functioning properly. Although, humans are particularly fond of eating fatty foods, this however does not ensure better brain feeding because not all fats taken in by the human body are good fats.
The human brain needs good kinds of fats in order to function properly. These are Omega 6 fatty acids and Omega 3 fatty acids. Sunflower, sesame and corn oil contain Omega 6 fatty acids and they should therefore be used when cooking and preparing healthy meals. Pumpkins, flaxseed, walnuts and some varieties of fish such as salmon and tuna, contains good amount of Omega 3 fatty acids. This food when taken in moderation should yield ample amount of these two fats which are essential to better brain performance.
The Diet Plan
With these theoretical facts laid down, what is then the best diet plan which would ensure better performance of the brain? How one could ensure that he is eating correctly and feeding the brain properly.
For breakfast, a good combination would be cereal, yogurt and sliced pineapple. Cereal contains essential carbohydrates, yogurt contains the needed protein and sliced pineapple has good fibers. Another good combination would be scrambled eggs, toast and orange juice, or a low fat cheese melted on toast with a piece of fruit. These example combination are well balanced and contains all the essential nutrients that is needed by the brain to jumpstart its job during the early part of the day.
During lunch time, much of what you eat and the nutrients that they contain are all probably depleted by now. So the brain needs to be reinforced with a good new supply of nutrients. Consider taking foods which contain almost the same amount of protein, carbohydrates and essential fats. A good combination of grilled or broiled fish with some fiber rich vegetables is a good lunch and could supply the brain with ample amount of protein, fats and fibers.
At dinner time, avoid overstuffing one’s self since most of these nutrients will no longer be put into use by the brain. Vegetable salads rich in fibers or protein rich boiled fish are good enough to produce essential amino acids that are needed by the brain.