We discussed in last week's blog, that the brain is made up of mostly fat with some protein, minerals, and carbohydrates. So naturally fat and how we digest those fats would impact the brain. There are always nutrients you can get from food that can help nourish/feed organs, That said there is always a need to make sure that the metabolic process of digesting and delivering the nutrients is functioning. If you are getting the right nourishment but still struggling with brain function you will want to look at how the body is digestion the fat.
Fats metabolized in the body support an abundance of activities hormone production, nerve protection, brain food, and delivery of nutrients such as A, D, E, K, and calcium. It is essential to get a variety of types of fats from plants, animals, and fish. Most of us have an abundance of plant fats so we need to look at animal fat and fish. The lack of balance with these can cause inflammation. Inflammation is what can weaken the blood-brain barrier, obvious this can cause a large issue with brain health.
The best anti-inflammatory is Omega 3, the EPA, and DHA the daily recommendation of this is 1 gram of Omega 3's for children and teens, and for adults closer to 3-4 grams. The quality of fish oil is important, getting it in food-wise you want wild-caught in clean waters. If you are supplementing, where it is sourced is important but also how it is processed. Supplements can be an issue of oxidation you don't want fish oil sitting on the shelves and in bottles for months. It is best cold, sealed without light, or exposed to air. Standard process hermetically seals their oils which means it isn't hitting air. They also verify no mercury in the fish oils.
EPA and DHA are beneficial to build matter in the brain. Plus Omega 3's can help with better neuron connection. Omega 6's have their role in the body but we need to be aware of the balance between Omega 6-3's as many have too much of the Omega 6 and not enough Omega 3's and this in itself can cause inflammation. Omega 6's come in most plant-based foods and also in chicken. Omega 3's come from fish mostly and even raw grass-fed butter can be a source of omega 3's, flax can be a source as well if the liver can convert it to omega 3's, which even if it can it is a low amount of omega 3.
Sugar is something that the brain needs, but it is the quality of the source it is coming from impacts how it is used. "The brain requires glucose that is safely derived from healthy fats—not straight doses of simple carbohydrates such as refined white sugar." Your brain and insulin sensitivity are closely related you can cause insulin resistance in the brain. "To simplify a complex subject, once you’ve become insulin resistant, your brain cells cannot absorb energy from glucose, and they begin to die of malnourishment." Forgetfulness Are You Afraid You’re Losing It? - Selene River Press Not to mention simply refined sugar causes inflammation, which weakens the Blood-Brain Barrier and allows toxins into the brain.
To sum it up we want to nourish the brain by having good healthy fats, proteins, carbohydrates, and minerals for brain health. Sugar can cause damage and inflammation to the brain while fats can support quality brain function. Digestive processes can impact all nourishment in the body so we want to make sure we have a proper digestive function. With brain blood flow is important and even adrenal health can impact on delivering nutrients. If you need help with digestion or even brain support.