[Script Info]
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Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:06.19,0:00:09.26,Default,,0000,0000,0000,,Your Brain on Food
Dialogue: 0,0:00:09.26,0:00:12.86,Default,,0000,0000,0000,,If you sucked all of the moisture\Nout of your brain
Dialogue: 0,0:00:12.86,0:00:16.39,Default,,0000,0000,0000,,and broke it down to its constituent\Nnutritional content,
Dialogue: 0,0:00:16.39,0:00:18.11,Default,,0000,0000,0000,,what would it look like?
Dialogue: 0,0:00:18.11,0:00:22.20,Default,,0000,0000,0000,,Most of the weight of your dehydrated \Nbrain would come from fats,
Dialogue: 0,0:00:22.20,0:00:24.82,Default,,0000,0000,0000,,also known as lipids.
Dialogue: 0,0:00:24.82,0:00:28.86,Default,,0000,0000,0000,,In the remaining brain matter,\Nyou would find proteins and amino acids,
Dialogue: 0,0:00:28.86,0:00:30.79,Default,,0000,0000,0000,,traces of micronutrients,
Dialogue: 0,0:00:30.79,0:00:32.97,Default,,0000,0000,0000,,and glucose.
Dialogue: 0,0:00:32.97,0:00:37.39,Default,,0000,0000,0000,,The brain is, of course, more than\Njust the sum of its nutritional parts,
Dialogue: 0,0:00:37.39,0:00:41.36,Default,,0000,0000,0000,,but each component does have\Na distinct impact on functioning,
Dialogue: 0,0:00:41.36,0:00:42.37,Default,,0000,0000,0000,,development,
Dialogue: 0,0:00:42.37,0:00:43.23,Default,,0000,0000,0000,,mood,
Dialogue: 0,0:00:43.23,0:00:44.94,Default,,0000,0000,0000,,and energy.
Dialogue: 0,0:00:44.94,0:00:46.73,Default,,0000,0000,0000,,So that post-lunch apathy,
Dialogue: 0,0:00:46.73,0:00:49.55,Default,,0000,0000,0000,,or late-night alertness\Nyou might be feeling,
Dialogue: 0,0:00:49.55,0:00:54.51,Default,,0000,0000,0000,,well, that could simply be the effects\Nof food on your brain.
Dialogue: 0,0:00:54.51,0:00:59.76,Default,,0000,0000,0000,,Of the fats in your brain,\Nthe superstars are omegas 3 and 6.
Dialogue: 0,0:00:59.76,0:01:01.60,Default,,0000,0000,0000,,These essential fatty acids,
Dialogue: 0,0:01:01.60,0:01:05.04,Default,,0000,0000,0000,,which have been linked to preventing\Ndegenerative brain conditions,
Dialogue: 0,0:01:05.04,0:01:07.26,Default,,0000,0000,0000,,must come from our diets.
Dialogue: 0,0:01:07.26,0:01:09.00,Default,,0000,0000,0000,,So eating omega-rich foods,
Dialogue: 0,0:01:09.00,0:01:09.83,Default,,0000,0000,0000,,like nuts,
Dialogue: 0,0:01:09.83,0:01:10.65,Default,,0000,0000,0000,,seeds,
Dialogue: 0,0:01:10.65,0:01:11.94,Default,,0000,0000,0000,,and fatty fish,
Dialogue: 0,0:01:11.94,0:01:16.76,Default,,0000,0000,0000,,is crucial to the creation and maintenance\Nof cell membranes.
Dialogue: 0,0:01:16.76,0:01:19.32,Default,,0000,0000,0000,,And while omegas are good fats\Nfor your brain,
Dialogue: 0,0:01:19.32,0:01:23.92,Default,,0000,0000,0000,,long-term consumption of other fats,\Nlike trans and saturated fats,
Dialogue: 0,0:01:23.92,0:01:26.60,Default,,0000,0000,0000,,may compromise brain health.
Dialogue: 0,0:01:26.60,0:01:29.29,Default,,0000,0000,0000,,Meanwhile, proteins and amino acids,
Dialogue: 0,0:01:29.29,0:01:32.35,Default,,0000,0000,0000,,the building block nutrients of growth\Nand development,
Dialogue: 0,0:01:32.35,0:01:35.82,Default,,0000,0000,0000,,manipulate how we feel and behave.
Dialogue: 0,0:01:35.82,0:01:39.98,Default,,0000,0000,0000,,Amino acids contain the precursors\Nto neurotransmitters,
Dialogue: 0,0:01:39.98,0:01:43.80,Default,,0000,0000,0000,,the chemical messengers that carry\Nsignals between neurons,
Dialogue: 0,0:01:43.80,0:01:45.32,Default,,0000,0000,0000,,affecting things like mood,
Dialogue: 0,0:01:45.32,0:01:46.23,Default,,0000,0000,0000,,sleep,
Dialogue: 0,0:01:46.23,0:01:47.29,Default,,0000,0000,0000,,attentiveness,
Dialogue: 0,0:01:47.29,0:01:49.07,Default,,0000,0000,0000,,and weight.
Dialogue: 0,0:01:49.07,0:01:53.52,Default,,0000,0000,0000,,They're one of the reasons we might feel\Ncalm after eating a large plate of pasta,
Dialogue: 0,0:01:53.52,0:01:56.86,Default,,0000,0000,0000,,or more alert after a protein-rich meal.
Dialogue: 0,0:01:56.86,0:01:59.96,Default,,0000,0000,0000,,The complex combinations \Nof compounds in food
Dialogue: 0,0:01:59.96,0:02:04.75,Default,,0000,0000,0000,,can stimulate brain cells to release\Nmood-altering norepinephrine,
Dialogue: 0,0:02:04.75,0:02:06.10,Default,,0000,0000,0000,,dopamine,
Dialogue: 0,0:02:06.10,0:02:07.72,Default,,0000,0000,0000,,and serotonin.
Dialogue: 0,0:02:07.72,0:02:09.76,Default,,0000,0000,0000,,But getting to your brain cells is tricky,
Dialogue: 0,0:02:09.76,0:02:13.26,Default,,0000,0000,0000,,and amino acids have to compete\Nfor limited access.
Dialogue: 0,0:02:13.26,0:02:17.41,Default,,0000,0000,0000,,A diet with a range of foods helps \Nmaintain a balanced combination
Dialogue: 0,0:02:17.41,0:02:19.29,Default,,0000,0000,0000,,of brain messengers,
Dialogue: 0,0:02:19.29,0:02:23.63,Default,,0000,0000,0000,,and keeps your mood from getting skewed\Nin one direction or the other.
Dialogue: 0,0:02:23.63,0:02:25.54,Default,,0000,0000,0000,,Like the other organs in our bodies,
Dialogue: 0,0:02:25.54,0:02:30.15,Default,,0000,0000,0000,,our brains also benefit from a steady\Nsupply of micronutrients.
Dialogue: 0,0:02:30.15,0:02:32.32,Default,,0000,0000,0000,,Antioxidants in fruits and vegetables
Dialogue: 0,0:02:32.32,0:02:37.33,Default,,0000,0000,0000,,strengthen the brain to fight off\Nfree radicals that destroy brain cells,
Dialogue: 0,0:02:37.33,0:02:41.22,Default,,0000,0000,0000,,enabling your brain to work well\Nfor a longer period of time.
Dialogue: 0,0:02:41.22,0:02:43.30,Default,,0000,0000,0000,,And without powerful micronutrients,
Dialogue: 0,0:02:43.30,0:02:44.60,Default,,0000,0000,0000,,like the vitamins B6,
Dialogue: 0,0:02:44.60,0:02:45.76,Default,,0000,0000,0000,,B12,
Dialogue: 0,0:02:45.76,0:02:47.26,Default,,0000,0000,0000,,and folic acid,
Dialogue: 0,0:02:47.26,0:02:51.87,Default,,0000,0000,0000,,our brains would be susceptible \Nto brain disease and mental decline.
Dialogue: 0,0:02:51.87,0:02:53.63,Default,,0000,0000,0000,,Trace amounts of the minerals iron,
Dialogue: 0,0:02:53.63,0:02:54.46,Default,,0000,0000,0000,,copper,
Dialogue: 0,0:02:54.46,0:02:55.29,Default,,0000,0000,0000,,zinc,
Dialogue: 0,0:02:55.29,0:02:56.29,Default,,0000,0000,0000,,and sodium
Dialogue: 0,0:02:56.29,0:03:01.19,Default,,0000,0000,0000,,are also fundamental to brain health\Nand early cognitive development.
Dialogue: 0,0:03:01.19,0:03:04.57,Default,,0000,0000,0000,,In order for the brain to efficiently\Ntransform and synthesize
Dialogue: 0,0:03:04.57,0:03:06.10,Default,,0000,0000,0000,,these valuable nutrients,
Dialogue: 0,0:03:06.10,0:03:08.44,Default,,0000,0000,0000,,it needs fuel, and lots of it.
Dialogue: 0,0:03:08.44,0:03:12.88,Default,,0000,0000,0000,,While the human brain only\Nmakes up about 2% of our body weight,
Dialogue: 0,0:03:12.88,0:03:16.65,Default,,0000,0000,0000,,it uses up to 20% of our energy resources.
Dialogue: 0,0:03:16.65,0:03:19.69,Default,,0000,0000,0000,,Most of this energy comes \Nfrom carbohydrates
Dialogue: 0,0:03:19.69,0:03:24.11,Default,,0000,0000,0000,,that our body digests into glucose,\Nor blood sugar.
Dialogue: 0,0:03:24.11,0:03:28.00,Default,,0000,0000,0000,,The frontal lobes are so sensitive\Nto drops in glucose, in fact,
Dialogue: 0,0:03:28.00,0:03:31.79,Default,,0000,0000,0000,,that a change in mental function\Nis one of the primary signals
Dialogue: 0,0:03:31.79,0:03:34.75,Default,,0000,0000,0000,,of nutrient deficiency.
Dialogue: 0,0:03:34.75,0:03:37.10,Default,,0000,0000,0000,,Assuming that we are getting\Nglucose regularly,
Dialogue: 0,0:03:37.10,0:03:42.14,Default,,0000,0000,0000,,how does the specific type \Nof carbohydrates we eat affect our brains?
Dialogue: 0,0:03:42.14,0:03:44.22,Default,,0000,0000,0000,,Carbs come in three forms:
Dialogue: 0,0:03:44.22,0:03:44.98,Default,,0000,0000,0000,,starch,
Dialogue: 0,0:03:44.98,0:03:45.76,Default,,0000,0000,0000,,sugar,
Dialogue: 0,0:03:45.76,0:03:47.19,Default,,0000,0000,0000,,and fiber.
Dialogue: 0,0:03:47.19,0:03:48.86,Default,,0000,0000,0000,,While on most nutrition labels,
Dialogue: 0,0:03:48.86,0:03:52.14,Default,,0000,0000,0000,,they are all lumped \Ninto one total carb count,
Dialogue: 0,0:03:52.14,0:03:56.17,Default,,0000,0000,0000,,the ratio of the sugar and fiber subgroups\Nto the whole amount
Dialogue: 0,0:03:56.17,0:03:59.38,Default,,0000,0000,0000,,affect how the body and brain respond.
Dialogue: 0,0:03:59.38,0:04:02.14,Default,,0000,0000,0000,,A high glycemic food, like white bread,
Dialogue: 0,0:04:02.14,0:04:05.64,Default,,0000,0000,0000,,causes a rapid release of glucose\Ninto the blood,
Dialogue: 0,0:04:05.64,0:04:07.92,Default,,0000,0000,0000,,and then comes the dip.
Dialogue: 0,0:04:07.92,0:04:12.47,Default,,0000,0000,0000,,Blood sugar shoots down,\Nand with it, our attention span and mood.
Dialogue: 0,0:04:12.47,0:04:17.94,Default,,0000,0000,0000,,On the other hand, oats, grains,\Nand legumes have slower glucose release,
Dialogue: 0,0:04:17.94,0:04:21.29,Default,,0000,0000,0000,,enabling a steadier level \Nof attentiveness.
Dialogue: 0,0:04:21.29,0:04:23.04,Default,,0000,0000,0000,,For sustained brain power,
Dialogue: 0,0:04:23.04,0:04:27.20,Default,,0000,0000,0000,,opting for a varied diet of nutrient-rich\Nfoods is critical.
Dialogue: 0,0:04:27.20,0:04:29.98,Default,,0000,0000,0000,,When it comes to what you bite,\Nchew, and swallow,
Dialogue: 0,0:04:29.98,0:04:33.54,Default,,0000,0000,0000,,your choices have a direct\Nand long-lasting effect
Dialogue: 0,0:04:33.54,0:04:35.98,Default,,0000,0000,0000,,on the most powerful organ in your body.