In The Wizard of Oz tale, the scarecrow laments that he does not have a brain. How could he think about not having a brain without having a brain to think? By the end of the tale, we see the scarecrow does have some “smarts” and he is capable of learning new things. Your brain is an amazing structure allowing you to read this article and remember old stories without having to think about monitoring heartbeat, breathing rates, and nutrient levels. One area we should think about more is the food we eat that supports a healthy brain.
Diseases of the brain are increasingly discussed as more individuals are diagnosed with these challenges. A 2025 article published in Nature Medicine predicts 42% of adults over 55 develop dementia by age 95. A 2023 article in the Alzheimer’s and Dementia Journal reported a 145% increase in deaths from Alzheimer’s between 2000 and 2019. The Anxiety and Depression Association of America reports that 40 million Americans are affected by various anxiety disorders. With all the suggested advances in modern health care, why is this problem with brain health happening?
Brain health can be reviewed from three levels: the structure, the function, and the energy of the brain. Each of these levels requires specific nutrients which are available from specific types of foods. Brain health can be supported by choosing the right foods.
Your brain is seventy percent fat. The one hundred billion neurons within your brain are each made of millions of fatty acid molecules that make up the cell membrane and the myelin sheath. The myelin sheath is an extra insulation layer wrapped around each neuron to keep the electrical signal contained so that the energy flows in the right direction and does not get lost. Quality fat sources that enhance this insulation layer include coconut oil, butter, lard, olive oil, and flaxseed oil. These sources of fat contain the electrical charges of the neurons more effectively than the vegetable oils common in the grocery store. Trans-fats and seed oils high in omega-6 easily breakdown in the cell membrane resulting in early cell death or dysfunction. A 2017 research paper from the Temple University Health System linked canola oil with worse memory. Canola oil is a seed oil high in omega-6 fatty acids. A 2024 paper in JAMA Network reported that consuming 7 grams of olive oil each day was related to a 28% decrease in dementia related death. To support the brain structure of neurons, consuming quality oils is essential.
The function of the nerve cell is to pass information on to the next nerve cell. The speed of this transfer of information has been recorded to be as fast as 250 miles per hour. Another evaluation has noted the brain performs one quintillion calculations each second. A quintillion is one million trillions. Information is passed from one nerve cell to another by a variety of chemicals called neurotransmitters. Adrenaline, dopamine, serotonin, and histamine are just a few of these neurotransmitters. A group of foods that can significantly improve nerve activity are fermented foods which contain health-promoting bacteria. Fermented foods like plain yogurt, fresh mozzarella cheese, and sauerkraut, in addition to fresh fruits and vegetables will promote a healthy bacteria community that produces butyrate, a short chain fatty acid related to brain health. Scientific Reports Journal published a 2023 article showing that butyrate producing bacteria are associated with a lower risk of Alzheimer’s. A June 2022 article from Frontiers in Immunology reported butyrate helps fight against Parkinson’s disease. Improving the quality of the bacteria community in your gut has a direct result in healthy brain function.
The energy for your entire body is produced within tiny structures called mitochondria. Your brain has a high energy requirement consuming twenty percent of all the energy your body produces each day. Just as fuel is needed at the energy plant to make electricity, so your mitochondria need the right fuel to create the energy your body needs. The most efficient source of fuel is sugar that comes from long-chain carbohydrates. Those long-chain carbohydrates are fresh fruits, fresh vegetables, and whole grains. These carb sources do not create unbalanced blood sugar levels and do provide dietary fiber for the bacteria in the gut to produce butyrate, so you get an extra bonus when you eat these foods.
Adding quality fats, fermented foods, fresh vegetables and fruits can make a significant difference in your brain activity. According to the Brain Health and Alzheimer’s Prevention Program at Loma Linda University over ninety percent of Alzheimer’s cases can be prevented with simple changes in diet and lifestyle. Contact me to discuss your health goals for the coming year. I can help you realize greater health freedom in 2025. You can contact me at nutritionproportion@gmail.com, or check out my website at www.nutritionproportion.net
