The brain  takes up only 2% of total body weight. However it consumes 20% of total energy. That makes diet a crucial component in neuroplasticity. Neuroplasticity, also known as neural plasticity, or brain plasticity, is the ability of neural networks in the brain to change through growth and reorganization. It is when the brain is rewired to function in some way that differs from how it previously functioned.

This article will look at how following a healthy diet can help protect your brain and mental health.

Eat regular meals

The brain doesn’t have a reserve of energy to store away for when it needs it. Unlike muscles which can store excess carbohydrate, the brain need to be constantly supplied with oxygen and energy in order to run properly

Eating regular meals can help your brain work at its best. As your brain relies on a steady supply of glucose as its primary fuel. This comes mostly from starchy carbohydrates food such as bread, potatoes, cereal, pasta and rice. Aim to eat at the three main meals and to include fruit and yoghurt as snacks.

Get the right balance of fats

The human brain is nearly 60 percent fat. We've learned in recent years that fatty acids are among the most crucial molecules that determine your brain's integrity and ability to perform.

 Essential fatty acids (EFAs) are required for optimal brain health, yet our bodies cannot produce them on their own. We must obtain them through our diet. Here’s what you need to know:

Types of Essential Fatty Acids:

• Alpha-linolenic acid (ALA): An omega-3 fatty acid.
• Linoleic acid (LA): An omega-6 fatty acid.

Food Sources:

• Omega-3s: Found in oily fish (salmon, sardines, mackerel, herring, trout), flaxseeds, chia seeds, and walnuts.
• Omega-6s: Present in vegetable oils, nuts, and seeds.

Remember, these essential fatty acids contribute to heart health, cognitive function, skin health, and more. So, include them in your diet for overall well-being

Try to decrease trans-fats as these seem to be harmful to brain structure and function (as well as heart health). Trans fats are found in processed and packaged foods, such as processed meats, ready meals, pre-packed cakes and biscuits. Instead, try to cook from scratch and use fresh foods

Choose more wholegrains and fruit and vegetables

Wholegrain cereals, peas, beans, lentils, nuts, seeds, fruits and vegetables are rich in a range of vitamins and minerals that your body needs to function well. They also digest slowly, helping to provide a slow and steady glucose supply to your brain and body.

They are also beneficial to your gut health, with the gut now being referred to as the second brain. The gut and the brain are in constant communication through the gut brain axis. Keeping our gut healthy by eating lots of fibre is another way of protecting the brain.

These foods are also rich in B vitamins  and zinc. Zinc is important in the production of neurotransmitters such as serotonin and dopamine. B12 is essential for the proper functioning of the nervous system and the production of serotonin.  Try to eat at least five different fruits and vegetables of all different colours daily to get a variety of vitamins and minerals.

Include some protein at every meal

Protein contains tryptophan. Tryptophan is a precursor of serotonin. Research suggests that consuming it may help with depression. Good sources include fish, poultry, eggs and meat, and some green leafy vegetables (such as spinach), pulses and seeds are also a source.

What to drink?

Even slight dehydration may affect your mood. Since we know that a healthy brain contains up to 78 per cent water, it makes sense to drink plenty. Aim for around eight to ten glasses (about 1.5 - 2 litres) fluid per day to stay well hydrated.

Caffeine can affect your mood. It can also lead to withdrawal headaches and to low or irritable mood when the effects wear off. Caffeinated drinks, such as coffee, cola, energy drinks, tea and chocolate, should be limited. Other non-caffeinated drinks, such as fruit squash, lemonade or herbal teas are good alternatives.  

Drinking too much alcohol can cause dehydration. Alcohol is a depressant which means it slows down brain activity. Initially you may feel relaxed, but it can worsen symptoms of depression.

 Limit your intake to no more than two to three drinks on no more than five days per week.

Everyday tips

• Start the day with breakfast, such as wholegrain cereal with milk and fruit, multigrain toast with a poached egg, or fruit with yoghurt.
• Include some starchy food (such as boiled potatoes, rice, pasta, and granary or multigrain breads or cereal) at your three main meals. Include this as a quarter of your plate, have a quarter of your plate as protein and then half a plate of salad or vegetables
• Between meals include snacks such as fruit, vegetables, nuts (30g), yoghurts, and oatcakes or crackers.

Summary

Eat regularly throughout the day to make sure your brain has a steady supply of energy. Include starchy carbohydrates, protein and vegetables or salad at each meal.

Choose wholegrains, pulses, beans, lentils, and fruit and vegetables. Minimise processed/packaged foods and instead eat a variety of the items listed above to get a range of different vitamins and minerals. 

Eat a good balance of healthy fats to maintain the cell structure of your brain. Include oily fish (omega-3 fatty acids) and unsaturated fats in your diet.

Drink plenty of fluid (eight to ten glasses non-caffeinated drinks) to keep hydrated and allow your brain to work as best as it can.

Beyond diet, you can protect the health of your brain by engaging in regular aerobic activity, avoiding smoking, keeping blood pressure in the normal range, maintaining optimal blood sugar levels, keeping cholesterol levels in the ideal range, and working to achieve and maintain a healthy weight.

Getting adequate sleep, and finding ways to de-stress have also been associated with both cardio and cerebrovascular health.