Feed Your Head: Expert Tips for a Brain-Friendly Diet
Your brain is hungry – literally – for the best nutrition you can give it. Nutrition researcher and author Delia McCabe explains why, and how to cater for what’s between your ears.
Author Delia McCabe (originally South African, now living on Australia’s Gold Coast) has combined her knowledge of the human brain with 20 years of research into how food influences brain function.
Her work has culminated in a guide to preparing meals that nurture more than just your body: Feed Your Brain contains more than a hundred recipes to keep your grey matter in great shape.
You can listen to Delia explain her research here, including the best food types for breakfast, lunch and dinner, and the properties of various fats and oils and how cooking affects them.
The relationship between diet and brain function is crucial, says McCabe. “Our brain is the greediest organ we possess. It uses between 25 and 50 percent of the carbohydrates we consume, it has 160,000 kilometers of blood vessels, and every fourth breath goes to supply the brain with oxygen. So to say that it’s greedy is actually an understatement.”
And fat is vital to the brain’s proper functioning, she adds.
“Sixty percent of the brain is made up of fat and, of that, between 20 and 25 is of a fat we cannot make, we have to get that from our diet. So maximizing those kind of fats needs to be accomplished throughout the day at every single meal.”
While our bodies can make saturated and mono-unsaturated fats, we are unable to make polyunsaturated fats. “That’s why they’re called essential fatty acids, we have to get them from our diet.”
Most people are deficient in the omega 3 fats, she says. These are prevalent in flax seed, cold pressed oils, green leafy vegetables and cold water fish.
But for the sake of your brain and body in general, she warns, there’s one kind of food to avoid if possible. “Leave out fried food. That’s because any oil that is heated becomes damaged, and that damaged fat affects us at the cellular level. Fried food is something we need to leave behind immediately.”
Instead of fried, she suggests, think color. “Make sure your diet is very, very colorful. Those colors carry with them potent anti-oxidants which our busy brain needs in vast quantities to be able to counter free radical activity.”
This content is published under licence and in partnership with Radio New Zealand, one of the world’s foremost public broadcasters. To learn more go to radionz.co.nz
This piece originally appeared on lesmills.com