>Effect's of food on mood >What are the effect's of food on brain? >The Gut-Brain connection >How to eat to improve your mood? >Diet for healthy mental health

1. NAME:- ADITI UJJWAL PATIL
REG. NO.:-MITU17BTFT0084
COURSE CODE:-FBM-366
GUIDED BY:-DR. G.J. BHAVSAR
COURSE TEACHER:-PROF. S.J.
RAICHURKAR
EFFECT’S OF FOOD
ON BRAIN
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2. CONTENT:-
 Introduction
 Effects of food on mood
 What are the effects of food on brain
 The Gut-Brain Connection
 How To Eat To Improve Your Mood
 Diet for good Mental Health
 Conclusion
 Reference
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3. INTRODUCTION:
 Every aspect of our lives is controlled by our brain-
our thoughts , movements , breathing , heartbeat ,
senses and more.
 And like everything else in our bodies , the brain
requires energy-in the form of the foods we
eat.
 By paying close attention to what we eat , we’re able
to control how well our brains perform:-
 Physically
 Intellectually
 Emotionally.
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4. EFFECTS OF FOOD ON MOOD
 There are four primary chemicals in the brain
that effect happiness:
 Dopamine{the joy of finding what you seek}
 Oxytocin {the oblivion that masks pain}
 Serotonin{the safety of social bonds}
 Endorphine{the security of social dominance}
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5. How does it affect mood:
 More the happy chemicals are synthesized more
is the cell activity.
 They also help to reduce depression, regulate
anxiety, and maintain bone health.
 Mood improves.
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7. EFFECTS OF FOOD ON BRAIN
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Nutrition and cognitive performance.
Food and neurotransmitters.
Carbohydrates and the brain.
Fats and the brains.
Amino acids and neurotransmitters.
Mediterranean diet.
Food and mood.
Chocolate and caffeine.

8. NUTRITION & COGNITIVE
PERFORMANCE
o Cognitive performance includes the ability of person to
LEARN and PERFORM.
o When something that we are going to remember happens
electric signal occurs , causing chemical & structural
changes in the neurons.
o These changes are possible due to a series of reactions
involving various molecules , including calcium , some
enzymes and neurotrophins , aiming for synapses
activation.
o Inadequate nutrition causes lower cognitive development ,
reduced attention & concentration & reduces performance
later in life.
o Brain shows high plasticity . So, altering our diet in terms of
having a balanced nutrition without any deficiency or or
over-nutrition can preserve our brain from deterioration
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9. FOOD & NEUROTRANSMITTERS
 Neurotransmitters are produced in our brains from
numerous nutrients.
 The four major neurotransmitters that
regulate mood are:
1. Serotonin{Involved in regulating attention , emotions ,
mood disorders}
2. Dopamine{Contributes in voluntary movement ; feel
good emotions}
3. GABA{Inhibitory , natural opiates}
4. Norepinephrine {Excitatory , involved in learning and
memory}
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10. CARBOHYDRATES &
THE BRAIN
 Glucose is the only fuel that can be used directly by the
brain.
 Neurons have constant demand for energy , even
during sleep.
 The connection between carbohydrates and mood is
all about tryptophan, a nonessential amino acid.
 Carbohydrates cause your body to release insulin,
which removes all amino acids—except tryptophan—
from your blood.
 That means that tryptophan has no competition and
can enter the brain easily, boosting serotonin levels.
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11. FATS & THE BRAIN
 A meal high in fat:
 Has an almost immediate sluggish effect on one’s
overall energy level
 Digestive system has to work harder to process high-
fat foods
 High levels of saturated fat:
 Linked to depression and dementia
 Research : saturated fats destroy the blood brain
barrier
• More amyloid deposits found in brain
• This is the protein found in excess in the brains of Alzheimer’s
patients.
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12. AMINO ACIDS & NEUROTRANSMITTERS
 Activity and levels of neurotransmitters depend on food intake.
 Serotonin is produced from the amino acid tryptophan, which is found
in protein-rich food, such as chicken, dairy products, eggs and
legumes.
 Ironically, consumption of high-protein foods decreases levels of
tryptophan and serotonin in the brain, while the consumption of
carbohydrate-rich foods has the opposite effect.
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13. MEDITERRANEAN DIET
 It is a modern nutritional recommendation inspired
by the traditional dietary patterns of Italy , Greece
, Spain and Morocco.
 It has protective effects on health.
 Protective effects on degenerative diseases, like
cancers dementia, and the risk of Alzheimer’s
disease.
 Plays vital role in the quality of life.
 The perfect combination of macro and
micronutrients.
 Helps in reducing depression.
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15. FOOD AND MOOD
 Although some foods don’t have a great effect ,
certain foods can boost your mood because they
contain certain substances, such as tryptophan
and omega-3s.
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16. TRYPTOPHAN
 Nonessential amino acid
 Studies have shown a link between a lack of
tryptophan and depressive symptoms.
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17. Omega-3s
 Fatty acids
 Low levels of omega-3s have been linked with
depression , pessimism , and impulsivity.
 Depression rates are lowest in Japan , where oily
fish are common in their diet.
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18. CHOCOLATE & CAFFEINE
Dark chocolate:
 High level of falvonoids
 Increases serotonin and endorphins increases mood
 Another source of antioxidants.
 Evokes happy memories
 Comfort food
 Sweet flavor + creamy texture=releases of endorphins
Caffeine:
 Caffeine doesn't just boost alertness, it can also improve
your mood.
 It lets dopamine run wild, making you more alert, less
bored, and providing a mood boost.
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19. THE GUT-BRAIN CONNECTION
 The gut is your second brain.
 90% of serotonin receptors are in brain.
 50% of dopamine receptors are found in the gut.
 The cross-talk between the gut and the brain has
multiple effect on motivation , intuition , decision
making and higher brain functions.
 Oily fish, fermented foods and high-
fiber foods may help increase the beneficial
bacteria in your gut and improve brain health.
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20. HOW TO EAT TO IMPROVE YOUR
MOOD?
 Our brains function best when we eat a nutritious
and balanced diet.
 High-quality foods that contain fatty acids,
antioxidants, vitamins and minerals nourish the
brain and protect it from oxidative stress.
 Salmon, kale, garlic, blueberries and olive
oil are great brain foods.
 Low-quality foods, often processed and refined,
are not the best choice for our brains and bodies.
 Because they are low in fiber and digested quickly,
processed and refined foods can cause swings in
blood sugar levels.
 These fluctuations in blood sugar can be harmful
to overall brain health and affect mood.
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21. Continued:
 To identify specific foods that make use feel bad,
we can begin a “clean” diet for two to three
weeks—that means no processed foods or sugar.
{ Some people also go dairy-free and/or grain-free
to identify food sensitivities}
 Then, slowly introduce foods back into your diet,
one by one, taking note of any changes in how
you feel.
{Using a food journal will help make this process
easier.}
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22. Continued:
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 When introducing more nutritious options,
people often notice a change in mood, they feel
better both physically and emotionally.
 Food is one of many things influencing our
wellness.
 Our genes can impact how our bodies absorb
and process nutrients, how we respond to stress,
how we sleep, and even the number of good
bacteria we have in our guts.

23. So what does a diet for mental health
look like?
Here’s how to eat yourself happy:
 Eat frequent small meals and snacks
throughout the day to maintain adequate and
steady blood sugar levels.
 Eat whole, nutrient-dense foods such as fruits,
vegetables, legumes, and nuts.
 Avoid foods that are highly processed,
because of their high glycemic load and their
contribution to increased inflammation in the
body.
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24. Continued:
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 Eat whole grains rather than refined
carbohydrates.
 Promote healthy gut function by eating foods
containing prebiotics (such as asparagus,
dandelion greens, bananas, and garlic) and using
probiotic supplements.
 The recommended ratio of omega-6 to omega-3
fatty acids in the diet is 4:1 or less.
 Eat more foods (such as fish, walnuts, flaxseeds,
and leafy green vegetables) that contain healthy
omega-3 fatty acids.

25. Continued:
 Aim to Reduce your consumption of omega-6
fatty acids, which are found in corn, soybean,
safflower, and canola oils.
 Eat organic foods whenever possible, to reduce
your exposure to toxins and oxidative stress.
 Consider food allergy testing, and try
eliminating common allergens such as casein and
gluten if you suspect a reaction to these foods.
Choose?
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26. CONCLUSIONS
 Overall maintaining a healthy brain is essential
to ensure a good quality life.
 The food we eat decides our mental and
physical status.
 Food can promote proper functioning of the
brain.
 Balanced Diet Is Fundamental for
Our Brain Health
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27. REFERENCES
 https://www.researchgate.net/publication/263620765_BRAIN_FOOD
_HOW_NUTRITION_ALTERS_OUR_MOOD_AND_BEHAVIOUR
 https://www.researchgate.net/publication/5271564_Omega-
3_fatty_acids_fish-oil_and_depression-
related_cognition_in_healthy_volunteers
 https://www.marieclaire.co.uk/life/food-drink/good-mood-food-
531389
 https://scholar.google.co.in/scholar?q=gut-
brain+connection+probiotics&hl=en&as_sdt=0&as_vis=1&oi=scholart
 https://scholar.google.co.in/scholar?q=SEROTONIN+AND+DOPAMI
NE+RELATION&hl=en&as_sdt=0&as_vis=1&oi=scholart
 https://www.amrita.edu/news/hormones-and-chemicals-linked-our-
emotion
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28. A R O U N D 4 0 0 B C , T H E G R E E K P H Y S I C I A N
H I P P O C R A T E S W R O T E
“Let thy food be thy medicine.”
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29. THANKYOU!
Healthy Brain
Happy life
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