Brain Basics
What is the brain's main source of energy?
Glucose
The gut is often called the _______ brain
Second
name this food group: celery, lettuce, broccoli, cauliflower, spinach, carrots, green bell peppers
Vegetables
Foods like fruits and vegetables are linked to better or worse mental health?
What type of foods reduce oxidative stress and inflammation?
antioxidant rich fruits and vegetables like blueberries, raspberries, pomegranates, and artichokes
What percent of energy does the brain use?
~20%
What's another name for bacteria in the gut?
Name the 5 food groups
What happens after a sugar spike?
energy crash, mental fog, and irritability
These type of foods provide amino acids for neurotransmitter production
Lean proteins
What do amino acids help to produce?
Neurotransmitters
What nutrient feeds good gut bacteria?
Fiber
name this food group: Composed of amino acids, this food group helps to build and repair tissues, support the immune system, and aid in brain function
Protein
3-4 hours
These type of foods support memory, mood, and cognitive health. A great source of these foods include: salmon, walnuts, and chia seeds.
Omega 3 fatty acids
____ helps support the structure of the brain.
Fat
imbalances in the gut microbiome may lead to:
anxiety, depression, and chronic stress
Name this food group: Rich in natural sugars with essential vitamins and minerals for growth and immunity
Fruits
What should a meal consist of to help regulate mood?
a balanced meal consisting of a carbohydrate, protein, and fat.
Name a food that promotes a healthy gut microbiome.
fermented foods! Kimichi, Kefir, pickles, sauerkraut, yogurt
Name one neurotransmitter that is affected by diet?
Serotonin and/or dopamine
The brain and the gut communicate directly through:
a) the vagus nerve
b) the stomach
c) the esophagus
A), the brain and the gut communicate directly through the vagus nerve
Name this food group: Provides key nutrients like calcium, vitamin D, and potassium that support bone health, muscle function, and nerve signaling
Dairy
Why might someone crave sugary foods when stressed?
Seeking quick energy/dopamine boost (reward response)
Walnuts, Almonds, Pumpkin Seeds, and Legumes are rich in what mineral which also helps reduce anxiety and improve relaxation.
Magnesium