Brain Food summary

Your brain has the consistency of jelly. Made up of 80 percent water, 11 percent fat, 8 percent protein, 3 percent vitamins and minerals, and a pinch of carbs, it floats inside your skull in a bath of cerebrospinal fluid.

The blood-brain barrier is your brain’s gatekeeper. It protects your body’s most vulnerable organ against inflammation and infections by blocking foreign substances like bacteria, toxins, and even some medications. Only a select few substances that the brain needs to function are allowed to cross the barrier.

High-fat diets are all the rage these days – just think of keto or Atkins. Part of the rationale is that because the brain is “made of fat,” you need to eat fat to support it. This is, in the most generous interpretation, wishful thinking.

First of all, it’s crucial to distinguish between fats. Your body contains two types: storage fat and structural fat. Storage fat is the visible, squishy stuff used to store energy. Then there’s structural fat, which literally supports your cells; that’s the only fat your brain contains.

Your central nervous system, controlled by your brain, is composed of over 80 billion cells called neurons. Neurons are unique because of their ability to send signals to other cells – no matter how far away.

Proteins play a vital role in this messaging process. Many of the amino acids that make up proteins act as neurotransmitters – the chemical messengers that your brain uses to communicate and process information.

When it comes to dieting, carbohydrates can be controversial – the terms “good” and “bad” are thrown around seemingly willy-nilly. But, for your brain, it’s simple: what makes or breaks a carb is its specific supply of a sugar called glucose.

Your body can use both fat and sugar for energy, but your brain relies totally on glucose. Through the process of metabolism, carbohydrate-rich foods are ultimately broken down into glucose, which is quickly absorbed into your bloodstream. Glucose then crosses the blood-brain barrier to feed the billions of cells in your brain.

Vitamins. We all know they’re good for us, but what do they actually do for your brain?

To start, vitamins E and C protect your brain cells and tissues from toxins, free radicals, and pollution. Meanwhile, vitamin B6 is integral to the production of neurotransmitters. What’s more, there’s evidence that over 25 percent of dementia and stroke cases could be completely prevented by eating more foods rich in vitamin B.

Our early ancestors were hunter-gatherers who ate grasses, seeds, fruits, roots, and the occasional fish. Meat, dangerous and difficult to obtain, was a rare treat.

Meanwhile, the modern Western diet relies on processed meats, grains, and dairy products. Pesticides and chemical fertilizers pervade our produce, while animals are fed growth hormones, antibiotics, and even poisons like arsenic to fatten and preserve them – all of which we, in turn, ingest. In fact, 80 percent of the antibiotics sold in the US are used to treat livestock instead of people!

Dispersed around the world are five tiny regions that all have uncannily high concentrations of centenarians: Sardinia, Italy; Ikaria, Greece; Okinawa, Japan; Nicoya, Costa Rica; and Loma Linda, California. The people in these “blue zones” don’t just live longer; they lead full lives with very low rates of cancer, obesity, heart disease, and diabetes – not to mention dementia. So what are they doing right?

Despite their geographic and cultural differences, inhabitants of these longevity hotspots have nearly identical lifestyles. First, they tend to have strong bonds with family and friends. They also move every day, incorporating things like gardening and walking. Physical activity, as you probably know, is a natural antidepressant. It also stimulates memory formation, helps neurons recover from injury, and promotes new brain-cell growth.