Have you ever thought about how much energy your brain uses in a day? The brain is actually responsible for about 20% of the body's daily energy consumption. That's 0.3 kilowatt hours (kWh) per day for the average adult!
We all need fuel in order to power our brains, but the type of "fuel" we consume is critical; diets that include a variety of vegetables, fruits, legumes, and whole grains provide the nutrients necessary for our overall health and well-being. While the Western diet is associated with an increased risk of neurologic disease, the Mediterranean diet is associated with a reduced risk. The latter diet emphasizes consumption of healthy fats, vegetables, legumes, nuts, seeds, fish, and a variety of spices:
Fish - fish such as salmon, herring, and tuna are high in omega-3 fatty acids. Eating fish 1-2 times per week can healthy, but avoid varieties that are high in mercury.
Berries - berries contain natural pigments known as flavonoids that are able to cross the blood brain barrier to reach the hippocampus, a major long-term memory center in the brain. Routinely consuming berries, such as strawberries and blueberries, may support long-term memory.
Walnuts - walnuts are often said to have the appearance of a tiny brain, but they are also supportive of brain health. They are high in an omega-3 fatty acid called alpha-linolenic acid which has been linked to lower blood pressure that are healthy for the brain.
So the next time you're reaching for that candy bar high in saturated fats and processed sugars, think twice. Your brain will thank you!
What's your favorite fruit or vegetable? Comment below!
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