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    "segs": [ {
      "utf8": "Your Brain on Food"
    } ]
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    "segs": [ {
      "utf8": "If you sucked all of the moisture\nout of your brain"
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    "segs": [ {
      "utf8": "and broke it down to its constituent\nnutritional content,"
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  }, {
    "tStartMs": 16390,
    "dDurationMs": 1722,
    "segs": [ {
      "utf8": "what would it look like?"
    } ]
  }, {
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    "dDurationMs": 4087,
    "segs": [ {
      "utf8": "Most of the weight of your dehydrated \nbrain would come from fats,"
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  }, {
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    "segs": [ {
      "utf8": "also known as lipids."
    } ]
  }, {
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    "dDurationMs": 4039,
    "segs": [ {
      "utf8": "In the remaining brain matter,\nyou would find proteins and amino acids,"
    } ]
  }, {
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    "dDurationMs": 1932,
    "segs": [ {
      "utf8": "traces of micronutrients,"
    } ]
  }, {
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    "dDurationMs": 2186,
    "segs": [ {
      "utf8": "and glucose."
    } ]
  }, {
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    "dDurationMs": 4419,
    "segs": [ {
      "utf8": "The brain is, of course, more than\njust the sum of its nutritional parts,"
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    "segs": [ {
      "utf8": "but each component does have\na distinct impact on functioning,"
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  }, {
    "tStartMs": 41359,
    "dDurationMs": 1008,
    "segs": [ {
      "utf8": "development,"
    } ]
  }, {
    "tStartMs": 42367,
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    "segs": [ {
      "utf8": "mood,"
    } ]
  }, {
    "tStartMs": 43232,
    "dDurationMs": 1708,
    "segs": [ {
      "utf8": "and energy."
    } ]
  }, {
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    "dDurationMs": 1786,
    "segs": [ {
      "utf8": "So that post-lunch apathy,"
    } ]
  }, {
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    "segs": [ {
      "utf8": "or late-night alertness\nyou might be feeling,"
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  }, {
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    "segs": [ {
      "utf8": "well, that could simply be the effects\nof food on your brain."
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  }, {
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    "segs": [ {
      "utf8": "Of the fats in your brain,\nthe superstars are omegas 3 and 6."
    } ]
  }, {
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    "segs": [ {
      "utf8": "These essential fatty acids,"
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  }, {
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    "dDurationMs": 3445,
    "segs": [ {
      "utf8": "which have been linked to preventing\ndegenerative brain conditions,"
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  }, {
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    "segs": [ {
      "utf8": "must come from our diets."
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  }, {
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    "segs": [ {
      "utf8": "So eating omega-rich foods,"
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  }, {
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    "segs": [ {
      "utf8": "like nuts,"
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  }, {
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    "segs": [ {
      "utf8": "seeds,"
    } ]
  }, {
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    "segs": [ {
      "utf8": "and fatty fish,"
    } ]
  }, {
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    "dDurationMs": 4811,
    "segs": [ {
      "utf8": "is crucial to the creation and maintenance\nof cell membranes."
    } ]
  }, {
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    "segs": [ {
      "utf8": "And while omegas are good fats\nfor your brain,"
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  }, {
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    "segs": [ {
      "utf8": "long-term consumption of other fats,\nlike trans and saturated fats,"
    } ]
  }, {
    "tStartMs": 83918,
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    "segs": [ {
      "utf8": "may compromise brain health."
    } ]
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    "segs": [ {
      "utf8": "Meanwhile, proteins and amino acids,"
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    "segs": [ {
      "utf8": "the building block nutrients of growth\nand development,"
    } ]
  }, {
    "tStartMs": 92349,
    "dDurationMs": 3470,
    "segs": [ {
      "utf8": "manipulate how we feel and behave."
    } ]
  }, {
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    "segs": [ {
      "utf8": "Amino acids contain the precursors\nto neurotransmitters,"
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  }, {
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    "segs": [ {
      "utf8": "the chemical messengers that carry\nsignals between neurons,"
    } ]
  }, {
    "tStartMs": 103799,
    "dDurationMs": 1525,
    "segs": [ {
      "utf8": "affecting things like mood,"
    } ]
  }, {
    "tStartMs": 105324,
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    "segs": [ {
      "utf8": "sleep,"
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  }, {
    "tStartMs": 106230,
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      "utf8": "attentiveness,"
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  }, {
    "tStartMs": 107290,
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    "segs": [ {
      "utf8": "and weight."
    } ]
  }, {
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    "dDurationMs": 4443,
    "segs": [ {
      "utf8": "They're one of the reasons we might feel\ncalm after eating a large plate of pasta,"
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  }, {
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    "segs": [ {
      "utf8": "or more alert after a protein-rich meal."
    } ]
  }, {
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    "segs": [ {
      "utf8": "The complex combinations \nof compounds in food"
    } ]
  }, {
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    "segs": [ {
      "utf8": "can stimulate brain cells to release\nmood-altering norepinephrine,"
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      "utf8": "dopamine,"
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  }, {
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      "utf8": "and serotonin."
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  }, {
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    "segs": [ {
      "utf8": "But getting to your brain cells is tricky,"
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  }, {
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    "segs": [ {
      "utf8": "and amino acids have to compete\nfor limited access."
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  }, {
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    "segs": [ {
      "utf8": "A diet with a range of foods helps \nmaintain a balanced combination"
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    "segs": [ {
      "utf8": "of brain messengers,"
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  }, {
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    "segs": [ {
      "utf8": "and keeps your mood from getting skewed\nin one direction or the other."
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  }, {
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    "segs": [ {
      "utf8": "Like the other organs in our bodies,"
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      "utf8": "our brains also benefit from a steady\nsupply of micronutrients."
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  }, {
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      "utf8": "strengthen the brain to fight off\nfree radicals that destroy brain cells,"
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      "utf8": "enabling your brain to work well\nfor a longer period of time."
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      "utf8": "And without powerful micronutrients,"
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  }, {
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    "segs": [ {
      "utf8": "like the vitamins B6,"
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  }, {
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      "utf8": "B12,"
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  }, {
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    "segs": [ {
      "utf8": "and folic acid,"
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  }, {
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      "utf8": "our brains would be susceptible \nto brain disease and mental decline."
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  }, {
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    "segs": [ {
      "utf8": "Trace amounts of the minerals iron,"
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  }, {
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    "segs": [ {
      "utf8": "copper,"
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  }, {
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      "utf8": "zinc,"
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  }, {
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      "utf8": "and sodium"
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  }, {
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      "utf8": "are also fundamental to brain health\nand early cognitive development."
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      "utf8": "In order for the brain to efficiently\ntransform and synthesize"
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      "utf8": "these valuable nutrients,"
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  }, {
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      "utf8": "it needs fuel, and lots of it."
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      "utf8": "While the human brain only\nmakes up about 2% of our body weight,"
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      "utf8": "it uses up to 20% of our energy resources."
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      "utf8": "Most of this energy comes \nfrom carbohydrates"
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    "segs": [ {
      "utf8": "that our body digests into glucose,\nor blood sugar."
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      "utf8": "The frontal lobes are so sensitive\nto drops in glucose, in fact,"
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      "utf8": "that a change in mental function\nis one of the primary signals"
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    "segs": [ {
      "utf8": "Assuming that we are getting\nglucose regularly,"
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    "segs": [ {
      "utf8": "how does the specific type \nof carbohydrates we eat affect our brains?"
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    "segs": [ {
      "utf8": "Carbs come in three forms:"
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  }, {
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  }, {
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  }, {
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    "segs": [ {
      "utf8": "While on most nutrition labels,"
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      "utf8": "they are all lumped \ninto one total carb count,"
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  }, {
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    "segs": [ {
      "utf8": "the ratio of the sugar and fiber subgroups\nto the whole amount"
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  }, {
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    "segs": [ {
      "utf8": "affect how the body and brain respond."
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      "utf8": "A high glycemic food, like white bread,"
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  }, {
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    "segs": [ {
      "utf8": "causes a rapid release of glucose\ninto the blood,"
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  }, {
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    "segs": [ {
      "utf8": "and then comes the dip."
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    "segs": [ {
      "utf8": "Blood sugar shoots down,\nand with it, our attention span and mood."
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    "segs": [ {
      "utf8": "On the other hand, oats, grains,\nand legumes have slower glucose release,"
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    "segs": [ {
      "utf8": "enabling a steadier level \nof attentiveness."
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  }, {
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    "segs": [ {
      "utf8": "opting for a varied diet of nutrient-rich\nfoods is critical."
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      "utf8": "When it comes to what you bite,\nchew, and swallow,"
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      "utf8": "your choices have a direct\nand long-lasting effect"
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