When you're a high-powered professional trying to maintain a sharp memory and comprehend new information, it's critical to maintain good health. Staying healthy can help you perform better and achieve your goals. Our diet has a significant impact on the structure and health of our brains. A brain-boosting diet can help with both short-term and long-term brain function. Although a healthy diet, in general, is important for keeping your body and brain nourished and ready to tackle difficult tasks, research indicates that certain foods are important for brain health and promoting mental performance.
According to Lana Burgees of Medical News Today, the brain is an energy-intensive organ that consumes approximately 20% of the body's calories, so it requires plenty of good fuel to maintain concentration throughout the day. Certain nutrients are also required by the brain to maintain its health. Omega-3 fatty acids, for example, aid in the formation and repair of brain cells, while antioxidants reduce cellular stress and inflammation, both of which have been linked to brain aging and neurodegenerative disorders such as Alzheimer's. Oily fish is high in omega-3 fatty acids. The omega-3 fatty acids aid in the formation of membranes that surround all cells in the body, including brain cells. As a result, they can improve the structure of brain cells known as neurons. Daniel G. Amen and colleagues discovered in 2017 that people with high levels of omega-3s had increased blood flow in the brain. The researchers also discovered a link between omega-3 levels and its effect to the improvement of cognitive or thinking abilities.
Flavonoids, a type of antioxidant, are found in dark chocolate, which contains cocoa. Because the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases, antioxidants are especially important for brain health. Cacao flavonoids appear to be beneficial to the brain. According to a 2013 study, they may promote neuron and blood vessel growth in brain regions involved in memory and learning. They might also increase blood flow in the brain. Berries are high in variety of compounds that may aid in academic performance and brain health, according to Jillian Kubala of Healthline. Berries, particularly blueberries, strawberries, and blackberries, are high in flavonoid compounds known as anthocyanins. Anthocyanins are thought to boost mental performance by increasing blood flow to the brain, reducing inflammation, and improving certain signaling pathways that promote nerve cell production and cellular processes involved in learning and memory.
Citrus fruits are high in nutrients, and their consumption have been linked to different health benefits, including brain health promotion. Citrus fruits, like berries, such as oranges and grapefruit, are also high in flavonoids. In addition, nuts are high in nutrients that are important for brain health, such as vitamin E and zinc. They're also lightweight and readily available. Nuts are also high in healthy fat, protein, and fiber, and they can help you stay full. Jillian Kubala also included eggs on the list. Due to the obvious variety of nutrients, they contain, eggs are often referred to as nature's multivitamin. They are particularly high in nutrients required for brain function, such as vitamin B12, choline, and selenium. Selenium, for example, plays a role in coordination, memory, cognition, and motor performance, whereas choline is required for brain development and the production of the neurotransmitter acetylcholine, which is required for memory storage and muscle function. According to some studies, eating carotenoid-rich avocados may help to improve mental performance. Increasing your consumption of carotenoid-rich red, green, and orange vegetables may also improve your overall nutrient intake and brain health.
If you want to improve your mental performance and overall health, try incorporating some of the foods mentioned above into your diet. Antioxidants, such as flavonoids or vitamins E & B, healthy fats, and omega fatty acids are found in brain-boosting foods. However, beyond dietary changes, a person can optimize brain function by not eating too much or too little, getting enough sleep, staying hydrated, exercising regularly, reducing stress through yoga, mindfulness, or meditation, and limiting alcohol consumption.
PNFP Marie-Claire Gaas, RND
References:
1. The Top 9 Brain Foods for Studying and Exams
Written by Jillian Kubala, MS, RD on October 12, 2020 — Medically reviewed by Grant Tinsley, PhD, Nutrition
https://www.healthline.com/nutrition/brain-food-for-studying
2. 12 foods to boost brain function
Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Lana Burgess on January 2, 2020
https://www.medicalnewstoday.com/articles/324044
3. Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels are Related to Higher Regional Cerebral Blood Flow on Brain SPECT
Daniel G Amen, William S Harris, Parris M Kidd, Somayeh Meysami, Cyrus A. Raji
