The friendly food to your brain

The brain is made up of over 60% fat. You might be surprised, but about 25% of the entire cholesterol in your body which generally considered bad for health is actually used by the brain. Cholesterol is essential for the body, especially for brain function. Therefore, consuming good fats is the most brain-friendly thing you can do, along with improving blood circulation to every corner of the brain’s capillaries. These two are key factors in maintaining the brain at its best.

1. Avocado

Avocado enhances blood supply to the brain and supports oxygen transport. It contains abundant high-quality unsaturated fatty acids that make the brain cell membranes flexible and support the neurons that send signals in the brain. It is also rich in vitamins such as C, D, and E.

While avocados might not be as common in Japan, avocado oil is gaining attention for its high smoke point and lack of strong flavor, making it ideal for cooking, similar to coconut oil. Extracts from avocado leaves have also been recently studied for their brain benefits.

2. Coconut

There may be no other plant used and consumed as widely across many countries as coconut, especially in Aasia. I personally use coconut oil not only as a cooking oil but also as hair oil, skin oil, and even as a way to pacify cravings for something sweet when needed.

Coconut oil contains various types of fatty acids, with medium-chain triglycerides (MCT) being particularly beneficial. MCTs are quickly converted into energy for the brain, allowing it to function without fatigue.

3. Nuts, Seeds, and Fish

Nuts are rich in omega-3 fatty acids, known to be good for the brain. Walnuts, in particular, contain a high amount of omega-3s. However, the omega-3s found in nuts need to go through a process to be efficiently converted into DHA, which is the form of omega-3s most effective for the body. Consuming foods that contain omega-3s already in the form of DHA is ideal.

Common fish in the Japanese diet, such as mackerel and sardines, contain significant amounts of DHA. However, concerns about contamination of nearshore fish due to recent pollution are serious, so people should be cautious. If taking DHA supplements, it’s essential to pay attention to their source.

Lastly, a little something to make you happy:

Chocolate and Coffee

Both cocoa and coffee contain many antioxidants, particularly polyphenols, which not only benefit the brain but also prevent oxidation and deterioration of cells. Additionally, chocolate and coffee promote blood flow, helping send blood to the brain’s capillaries.

However, it’s essential to be cautious when it comes to commercial chocolates, as they often contain additives, sugar, milk, and other substances that can nullify the antioxidant effects and even act as toxins. Also, be mindful of the source when purchasing coffee and chocolate due to the risk of mold, which can directly harm the nervous system and disrupt brain function.

For chocolate, I recommend to choose dark chocolate with less than 8 grams of sugar per 30 grams and a cocoa content of over 70%. Avoid using milk for coffee id you can, as it can inhibit the absorption of polyphenols. 

I’ll provide more detailed information about chocolate and coffee on another occasion.

Next time, I would like to introduce “the actions that keep your brain at its best”