Your brain is hungry.in fact,it is the hungriest organ in your body .Despite making up only around 2percent of your overall body weight,your brain consumes about 20percent of your body's total energy requirement.But it is a mistake to think that it's only energy that the brain needs to function well,a full complement of micro nutrients in sufficient quantities are essential for a healthy brain .
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Evidence is growing that deficiencies in these nutrients contribute to poor brain and mental health.moreover,there is not a single point in the lifespan ,from conception to old age,where nutrition doesn't play an important role in brain structure and mental health.
For example, we know that it is important for working trying to concieve to take folic acid (a Vitamin)to prevent neural tube defects conditions such as spina bifida.Of course,it's not just folic acid that the developing needs.The essential Omega_3 fatty acids form the structural building blocks of brain cell memberen.
One of these facts,DHA,make up between 10and 20 percent of the brains total fatty acid content.DHA promotes healthy neuronal morphology and cell signalling,allowing brain cell to communicate efficiently.During pregnancy,accumulation of DHA in the brain and retina is necessary for proper brain development and visual function.
The body is unable to synthesise adequate amounts of DHA,so it must come from the diet.Fortunately,it is abundant in seafoods and oily fish such as sardines,mackerel,salmon and trout,and 14og serving of mackerel supplies enough Omega-3 for a week.
Consequently,greater meternal seafood consumption during pregnancy is associated with improved brain development and cognitive function in children,including better scores on assessments of verbal intelligence and fine motor control.Lower blood levels of Omega-3in children are connected to poorer behavior,worse verval learning and poorer reading skills.
Polyphenols are another class of nutrient with profound beneficial effects on brain function.polyphenols rich food includes tea,coffee,dark chocolate,barries,herbs,species and wine .in placebo-controlled trails,polyphenol-rich foods increases brain blood flow enhanced performance on test of attention,memory and processing speed .
But what about foods to avoid?. There seems to be no good news about sugar -sweetened beverages.in healthy young men these drinks rapidly increase markers of inflammation. In animal studies thet seem to impair hippocampal function,which has negative effects on learning and memory.
Human studies have shown that the typical western diet can have negative effects on the brain within a week .so we should try to think of sweets,refined cereals,fried food ,fast food,processed meats and sugary drinks as "extras"or "fun foods" and limit their consumption.
In conclusion,your brain is hungry and not only can you feed it, for the sake of children's brain development and adult mental health,it is imperative that you do .

BRAIN FOOD:The best foods to eat for better attention,memory and mental health .

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