The human brain is composed of 70% fat, uses around 20% of the body’s calories and needs plenty of good fuel to keep it healthy and maintain concentration throughout the day. The foods we eat not only affects our body, but also have a big impact on the structure and health of our brains. It supports both the short-term and long-term brain function, therefore, a diet lacking of essential nutrients hinder the ability to focus.
Sugar in the form of glucose is the brain’s preferred fuel source. It offers a short-term boost to the memory, thinking and mental ability. Since glucose cannot be stored in the brain, it needs a constant supply to prevent poor memory and difficulty in problem-solving. However, the recommended amount of added sugars for adults per day is a maximum of 5 to 10 teaspoons while those aged 2-18 years old should have less than 25 grams or six (6) teaspoons of added sugar daily. Too much sugar is not good as it increases the risk of unhealthy weight gain, dental caries, diabetes, and fatty liver disease.
Here are some foods that will surely benefit the brain:
- Oily fish (i.e. salmon, tuna, sardines, mackerel), Avocado – These foods are high in Omega-3 fatty acids that improve the structure of the brain cells and increase the flow of blood in the brain, resulting to better thinking abilities. Omega-3 fatty acids also lower the blood cholesterol and decrease the risks of heart disease.
- Strawberries, Blueberries, Broccoli – These are rich in antioxidants that help reduce the inflammation and improves the communication between the brain cells. They also encourage the memory and learning abilities and delay the age-related diseases like Alzheimer’s disease and Parkinson’s disease.
- Whole grains (i.e. Oatmeal, Brown rice), Nuts and Seeds (i.e. Almonds, Sunflower seeds, Peanut) – These are rich in Vitamin E that protects the cells from inflammation and prevents cancers. These are also good sources of dietary fiber that regulates the blood sugar which maintains the cognition ability and focus.
- Dark Chocolate (70% cocoa), Coffee, Green Tea – These are good sources of caffeine that increases the brain’s capacity to process information and reduce the risks of stroke and age-related diseases. It also provides short-term effects in keeping the brain awake and focused. For healthy adults, the U.S. Food and Drug Administration (FDA) cited 400 mg of caffeine can be consumed daily without any adverse effects. However, excessive consumption may result to headache, insomnia, and anxiousness.
Including these foods in the diet may help keep the brain healthy but eating too much or too little can also interfere focus. Eating breakfast is important in improving short-term memory and attention to perform better in school and work. It is also important to keep the body hydrated in support of the organ function and bodily process, as well as to sustain body temperature. Reducing alcohol intake to none is also suggested to prevent impaired memory, slowed reaction times, blurred vision, and slurred speech.
Eating well-rounded meals will help to study better especially today that another school year officially started. Amid the pandemic, strive for a well-balanced diet with wide variety of nutritious foods in the right amounts to keep your brain and body healthy.
Written by:
Nutrition Officer I Jessica Ross P. Fernandez and
Nutrition Program Coordinator Milagros Elisa V. Federizo
References:
- 12 foods to boost brain function (https://www.medicalnewstoday.com/articles/324044)
- Foods that help our brain study (https://au.reachout.com/articles/foods-that-help-our-brain-study)
- Brain foods that may help concentrate (https://healthysd.gov/link_brain-foods-that-may-help-you-concentrate/)
- Spilling the Beans: How much caffeine is too much? (https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much)
- Alcohol’s damaging effects on the brain (https://pubs.niaaa.nih.gov/publications/aa63/aa63.htm)
- WHO Sugar Recommendations (https://www.ages.at/en/topics/nutrition/who-sugar-recommendations/)
