# How The Food We Eat Affects Our Brain | English Podcast ๐ŸŽง An episode of [Simple English Podcast](https://invisiblenetwork.ai/podcast/1853750935), 4 Apr 2025, 8:31. Audio: https://anchor.fm/s/fcaca268/podcast/play/100772116/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-3-3%2F96e71929-abbb-7c58-da8a-20f0b53a9cd2.mp3 Welcome back to Simple English Podcast! In today's episode, we explore an essential topic: How The Food We Eat Affects Our Brain. ๐Ÿง  ๐ŸŽ Here is the FREE PDF file of today's episode: https://drive.google.com/file/d/1trowp8KrRbkvw5y440-vdT3fp40sEF5b/view Join us as we discuss the fascinating connection between diet and brain function. Youโ€™ll learn useful English vocabulary related to nutrition, brain health, and daily eating habits while practicing your listening skills. This episode is perfect for anyone looking to improve their English and discover how the right foods can boost memory, concentration, and mental clarity. ๐Ÿฅ‘๐Ÿ“ Whether you're studying for exams, focusing on your career, or just curious about how food impacts your brain, this episode will provide valuable insights to help you make healthier choices. Donโ€™t miss out on practical tips for better eating habits and brain power! ๐ŸŒฑ๐Ÿ’ก ๐Ÿ‘‰ Enjoying the content? Please like, comment, and share your thoughts on how changing your diet has improved your focus or mood! ๐Ÿ‘‰ Enjoying the content? 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I think most of us already know [0:17] that food is fuel for our bodies, but did you know it also [0:20] effects how we think and feel? To help us understand more about [0:24] this, I've invited a special guest today, Doctor Adam, who's [0:28] a nutrition expert and knows a lot about how our diet impacts [0:32] brain function. Don't forget to check out the [0:35] free PDF file in the comments section below to get the full [0:38] transcript and new vocabulary for this episode. [0:42] Welcome to the show, Adam. Thank you, Lisa. [0:45] I'm excited to be here and to share some useful information [0:48] with everyone. We're glad to have you, so let's [0:51] jump right in. Can you tell us in simple terms [0:54] how what we eat actually effects our brain? [0:57] Of course, our brain, just like the rest of our body, needs [1:01] energy and nutrients to work properly. [1:04] Think of it like a car. If you don't put in good fuel, [1:07] the engine won't run smoothly. The same goes for our brain. [1:11] The food we eat provides the fuel that our brain uses to [1:14] think, remember things, and even manage our emotions. [1:19] That makes a lot of sense. So if I'm eating a lot of [1:22] unhealthy food, will my brain have trouble working properly? [1:27] Yes, exactly. If you eat a lot of processed [1:30] foods, things like chips, sugary snacks and fast food, it can [1:36] slow down how your brain works. These foods don't have the [1:39] nutrients your brain needs. Over time, eating this way can [1:44] make it harder to concentrate, remember things and can even [1:48] affect your mood, making you feel more anxious or sad. [1:53] Wow, that's really important to know. [1:55] So what kinds of foods should we eat to keep our brain in top [1:58] shape? There are plenty of brain [2:01] friendly foods. First, you want to focus on [2:05] healthy fats like the kind you find in fish, nuts and seeds. [2:10] Omega-3 fatty acids, which are in salmon, flax seeds and [2:14] walnuts, are great for your brain. [2:16] They help build brain cells and keep them healthy. [2:20] Next, you should eat a variety of fruits and vegetables, [2:23] especially colorful ones like berries, spinach, and broccoli. [2:28] These are full of antioxidants which protect your brain from [2:31] damage caused by free radicals. Kind of like rust on metal, but [2:36] in your brain. That's really interesting, I've [2:40] heard people say you are what you eat but I didn't realize how [2:43] true that is for our brain as well. [2:46] Are there any other nutrients we should focus on? [2:50] Yes. Another important one is [2:52] protein, which you can get from things like eggs, beans and lean [2:57] meat. Proteins breakdown into amino [3:00] acids, which help produce neurotransmitters, chemicals in [3:04] your brain that manage how you feel and think. [3:07] Also, vitamins like B12 and folic acid are essential. [3:13] They're found in leafy greens, eggs and whole grains, and they [3:17] help keep your brain sharp as you get older. [3:21] It sounds like eating a balanced diet isn't just good for your [3:24] body, but also critical for your brain health. [3:27] But let me ask you this, what about sugary foods and drinks? [3:32] Are they really that bad for the brain? [3:35] Yes, unfortunately sugar can have a negative effect on brain [3:39] function. Too much sugar can lead to [3:42] inflammation in the brain, which effects how your brain cells [3:45] communicate. It's OK to have a little sugar, [3:48] but if you eat too much it can lead to problems like memory [3:51] loss, mood swings, and even increase the risk of conditions [3:56] like depression over time. That's a great reason to cut [3:59] back on sugary snacks. So basically we need to focus on [4:04] Whole Foods, healthy fats, fruits, veggies, lean proteins [4:08] and limit the junk food to keep our brain working well. [4:12] Exactly. It's all about balance. [4:15] When you eat a variety of healthy foods, your brain gets [4:18] everything it needs to function well and stay strong. [4:23] All right, it's time for one of my favorite parts of the show, [4:26] the fun fact. Adam, do you have a fun fact for [4:29] us today? I do. [4:32] Did you know that your brain uses about 20% of the calories [4:35] you consume each day? Even though the brain makes up [4:38] only about 2% of your body weight, it needs a lot of energy [4:42] to keep you thinking, focusing, and even just relaxing. 20% [4:48] That's incredible. No wonder our food choices are [4:51] so important for our brain. It's working hard all day, even [4:54] when we don't realize it. Exactly. [4:58] It's constantly active even when you're sleeping, so feeding it [5:02] properly is key. This has been such an [5:04] enlightening conversation. Adam, thank you so much for [5:08] breaking down how the food we eat effects our brain in such [5:11] simple terms. You're welcome Lisa, I'm glad to [5:15] be here and share this information with everyone. [5:18] It's so important to know that what we eat not only effects our [5:22] bodies, but also our brain and mental health. [5:26] Absolutely. So to all our listeners, [5:29] remember, next time you're making a meal or grabbing a [5:32] snack, think about how it will fuel your brain. [5:36] A healthy diet isn't just good for your body, it helps your [5:39] brain function better too. Now it's time to learn some [5:47] important vocabulary related to the topic. [5:51] The first word is nutrients definition. [5:54] Substances in food that help the body grow, stay healthy and [5:57] function properly. Example, fruits and vegetables [6:02] are rich in essential nutrients like vitamins and minerals. [6:06] Next word is omega-3 fatty acids Definition a type of healthy fat [6:11] that is important for brain function, found in fish, flax [6:14] seeds, and walnuts. Example, Omega-3 fatty acids [6:19] help protect brain cells and improve memory and focus. [6:22] Next word is antioxidants, Definition compounds that [6:26] protect cells from damage caused by harmful molecules called free [6:30] radicals. Example, berries are full of [6:33] antioxidants that keep the brain healthy and prevent cell damage. [6:37] Next word is neurotransmitters. Definition, chemicals in the [6:42] brain that transmit signals between nerve cells, affecting [6:45] mood and memory. Example, proteins from eggs and [6:49] beans help produce neurotransmitters essential for [6:52] brain communication. Next word is inflammation, [6:56] Definition, the body's response to injury or harmful substances, [7:00] which can also occur in the brain. [7:02] Example excess sugar in the diet can cause inflammation in the [7:06] brain, affecting memory and mood. [7:09] Next word is glucose definition, a type of sugar that is the main [7:14] energy source for the brain. Example, the brain needs glucose [7:18] from healthy foods like whole grains to stay energized. [7:21] Next word is cognitive function definition, the brain's ability [7:25] to process information including memory, thinking, and problem [7:29] solving. Example eating nutrient rich [7:33] foods can improve cognitive function and help with clearer [7:36] thinking. Next word is free radicals [7:40] Definition harmful molecules that can damage cells including [7:44] brain cells leading to aging and disease. [7:47] Example antioxidants in spinach neutralize free radicals [7:51] protecting the brain from damage. [7:54] The last word for today is folic acid. [7:57] It is a type of B vitamin that helps with brain function and [8:00] mental health. Example, leafy greens like [8:03] spinach are rich in folic acid, supporting brain health and [8:07] preventing memory loss. Thank you for listening to our [8:14] episode of the Simple English Podcast. 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