Name: 英文Podcast | 我們吃的食物如何影響大腦？| 學習英文Podcast (English Podcast | How The Food We Eat Affects Our Brain | Learn English Podcast)
Uploaded: 2026-03-02T14:21:21.000Z
Duration: 8 min 32 s

Welcome back to another episode of Simple English Podcast.

歡迎回到 Simple English Podcast 的最新一集。

I'm Lisa and today we have an important topic to talk, how the food we eat affects our brain.

我是 Lisa，今天我們要聊一個很重要的主題，就是我們吃的食物會怎麼影響我們的大腦。

I think most of us already know that food is fuel for our bodies.

我想我們大多數人都知道，食物是我們身體的燃料。

But did you know it also affects how we think and feel?

但你知道它也會影響我們的思考和感受嗎？

To help us understand more about this, I've invited a Special guest today, Dr.

為了幫助我們更瞭解這件事，我今天邀請到了一位特別的來賓，Dr.

Adam, who's a nutrition expert and knows a lot about how our diet impacts brain function.

Adam，他是一位營養學專家，對我們的飲食如何影響大腦功能非常瞭解。

Don't forget to check out the free PDF file in the comment section below to get the full transcript and new vocabulary for this episode.

別忘了到下面的留言區看看免費的 PDF 檔案，裡面有這一集的完整逐字稿和新單字。

I'm excited to be here and to share some useful information with everyone.

我很開心來到這裡，也很期待跟大家分享一些實用的資訊。

Can you tell us in simple terms how what we eat actually affects our brain?

妳能不能簡單跟我們說一下，我們吃的東西到底怎麼影響我們的大腦？

Our brain, just like the rest of our body, needs energy and nutrients to work properly.

我們的大腦，就像身體的其他部分一樣，需要能量和營養才能正常運作。

If you don't put in good fuel, the engine won't run smoothly.

如果妳沒有加好的燃料，引擎就不會順暢運轉。

The food we eat provides the fuel that our brain uses to think, remember things and even manage our emotions.

我們吃的食物，就是大腦用來思考、記憶，甚至管理情緒的燃料。

So if I'm eating a lot of unhealthy food, will my brain have trouble working properly?

所以如果我吃很多不健康的食物，我的大腦是不是就會工作出問題？

If you eat a lot of processed foods, things like chips, sugary snacks and fast food, it can slow down how your brain works.

如果你吃很多加工食品，像是洋芋片、含糖零食和速食，都會讓大腦運作變慢。

These foods don't have the nutrients your brain needs.

這些食物缺乏大腦所需的營養。

Over time, eating this way can make it harder to concentrate, remember things, and

長期下來，這樣吃會讓專注力變差、記憶力減退，

can even affect your mood, making you feel more anxious or sad.

甚至會影響情緒，讓你感覺更焦慮或憂鬱。

哇，這真的很重要，我一定要知道。

So what kinds of foods should we eat to keep our brain in top shape?

那我們要吃什麼樣的食物，才能讓大腦保持最佳狀態呢？

There are plenty of brain friendly foods.

其實有很多對大腦很棒的食物喔。

First, you want to focus on healthy fats, like the kind you find in fish, nuts and seeds.

首先，我們要多吃健康的脂肪，像是魚、堅果和種子裡面的那種。

Omega 3 fatty acids which are in salmon, flaxseeds and walnuts, are great for your brain.

像是鮭魚、亞麻籽和核桃裡的 Omega 3 脂肪酸，對我們的大腦非常有益。

They help build brain cells and keep them healthy.

它們能幫助建構腦細胞，並維持腦細胞的健康。

Next, you should eat a variety of fruits and vegetables, especially colorful ones like berries, spinach and broccoli.

接著，要吃各種水果和蔬菜，特別是像莓果、菠菜和花椰菜這些色彩鮮豔的。

These are full of antioxidants which protect your brain from damage caused by free radicals.

這些食物富含抗氧化劑，能保護我們的大腦不受自由基的傷害。

Kinda like rust on metal, but in your brain.

有點像是金屬生鏽，但發生在大腦裡。

I've heard people say you are what you eat, but

我聽過有人說「你吃什麼，就像什麼」，但是

I didn't realize how true that is for our brain as well.

我沒想到這對我們的大腦也這麼適用。

Are there any other nutrients we should focus on?

還有沒有其他我們應該注意的營養素呢？

Another important one is protein, which you can get from things like eggs.

另一個重要的就是蛋白質，你可以從雞蛋等食物中攝取。

Proteins break down into amino acids, which help produce neurotransmitters, chemicals in your brain that manage how you feel and think.

蛋白質會分解成胺基酸，幫助產生神經傳導物質，也就是大腦裡管理你感受和思考的化學物質。

Also, vitamins like B12 and folic acid are essential.

還有，像B12和葉酸這類的維生素也很重要。

They're found in leafy greens, eggs and whole grains, and

它們存在於綠葉蔬菜、雞蛋和全穀類中，而且

they help keep your brain sharp as you get older.

隨著年齡增長，它們能幫助保持你的大腦敏銳。

It sounds like eating a balanced diet isn't just good for your body, but

聽起來均衡飲食不只對身體好，

Unfortunately, sugar can have a negative effect on brain function.

Too much sugar can lead to inflammation in the brain, which affects how your brain cells communicate.

攝取過多糖分會導致大腦發炎，進而影響腦細胞之間的溝通。

if you eat too much, it can lead to problems like memory loss, mood swings, and

如果吃太多，可能會導致記憶力減退、情緒起伏不定，

even increase the risk of conditions like depression over time.

長期下來甚至會增加罹患憂鬱症等疾病的風險。

That's a great reason to cut back on sugary snacks.

這真是個該少吃甜食的好理由。

So basically, we need to focus on whole foods, healthy fats, free fruits, veggies, lean proteins, and

所以基本上，我們要專注在原型食物、健康脂肪、新鮮水果、蔬菜、瘦肉蛋白，

limit the junk food to keep our brain working well.

並限制垃圾食物，這樣大腦才能好好運作。

When you eat a variety of healthy foods, your brain gets everything it needs to function well and stay strong.

當你吃多樣化的健康食物時，你的大腦就能獲得所有需要的功能，保持強健。

Alright, it's time for one of my favorite parts of the show, the fun fact.

好了，是時候進行我最喜歡的節目環節之一了，趣味知識！

Adam, do you have a fun fact for us today?

Adam，今天有什麼趣味知識要跟我們分享嗎？

Did you know that your brain uses about 20% of the calories you consume each day?

你知道嗎？你的大腦每天會消耗你攝取熱量的 20% 左右。

Even though the brain makes up only about 2% of your body weight, it needs a lot of energy to keep you thinking, focusing, and

雖然大腦只佔你體重的 2% 左右，但它需要大量的能量來讓你思考、專注，

No wonder our food choices are so important for our brain.

難怪我們的飲食選擇對大腦這麼重要。

It's working hard all day even when we don't realize it.

即使我們沒意識到，它整天都在努力工作。

It's constantly active, even when you're sleeping.

即使在你睡覺的時候，它也持續活躍著。

This has been such an enlightening conversation.

這次的對話真是太有啟發性了。

Adam, thank you so much for breaking down how the food we eat affects our brain in such simple terms.

Adam，非常謝謝你這麼簡單明瞭地解釋了我們吃的食物如何影響我們的大腦。

I'm glad to be here and share this information with everyone.

很高興能在這裡和大家分享這些資訊。

It's so important to know that what we eat not only affects our bodies, but

知道我們吃進去的東西不只影響身體，

也影響我們的大腦和心理健康，這點非常重要。

So to all our listeners, remember, next time you're making a meal or grabbing a snack, think about how it will fuel your brain.

所以，親愛的聽眾朋友們，下次準備餐點或點心時，請記得想想它會如何滋養你的大腦。

A healthy diet isn't just good for your body, it helps your brain function better too.

健康的飲食不只對身體好，也能幫助你的大腦更好地運作。

Now it's time to learn some important vocabulary related to the topic.

現在，我們要來學習一些跟這個主題相關的重要單字。

Substances in food that help the body grow stay healthy and function properly.

食物中幫助身體成長、保持健康並正常運作的物質。

Fruits and vegetables are rich in essential nutrients like vitamins and minerals.

像是維生素和礦物質等必需營養素，在水果和蔬菜中含量豐富。

Next word is omega 3 fatty acids a type of healthy fat that is important for brain function.

下一個單字是 omega 3 脂肪酸，這是一種對大腦功能很重要的健康脂肪。

Found in fish, flaxseeds and walnuts, omega 3 fatty acids help protect brain cells and improve memory and focus.

Omega 3 脂肪酸存在於魚類、亞麻籽和核桃中，有助於保護腦細胞，提升記憶力和專注力。

Next word is Antioxidants Compounds that protect cells from damage caused by harmful molecules called free radicals.

下一個單字是抗氧化劑，這是一種保護細胞免受稱為自由基的有害分子損害的化合物。

Berries are full of antioxidants that keep the brain healthy and prevent cell damage.

莓果富含抗氧化劑，能讓大腦保持健康，預防細胞損傷。

Next word is Neurotransmitters Chemicals in the brain that transmit signals between nerve cells affecting mood and memory.

下一個單字是神經傳導物質，是大腦中傳遞神經細胞之間訊號的化學物質，會影響情緒和記憶。

Proteins from eggs and beans help produce neurotransmitters essential for brain communication.

雞蛋和豆類中的蛋白質有助於產生神經傳導物質，這對大腦溝通至關重要。

Next word is Inflammation the body's response to injury or harmful substances, which can also occur in the brain.

下一個單字是發炎，這是身體對傷害或有害物質的反應，也可能發生在大腦中。

Excess sugar in the diet can cause inflammation in the brain, affecting memory and mood.

飲食中過多的糖分會導致大腦發炎，影響記憶和情緒。

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英文Podcast | 我們吃的食物如何影響大腦？| 學習英文Podcast (English Podcast | How The Food We Eat Affects Our Brain | Learn English Podcast)

episode

cognitive

essential

mental