Foods that Help Brain Function
Do you want to remember information faster? Easier to concentrate during meetings at work? Or maybe just keep your mind fit for as long as possible? To improve brain function it is very important to introduce a proper diet rich in fats, vitamins, and minerals that stimulate the production of enzymes, hormones, and chemical substances called neurotransmitters [1]. It is necessary to supply the brain with the right amount of energy with the help of complex carbohydrates, which are present in fruits, sweets, and jams. Find out what ingredients should be included in a brain-supporting diet!
What vitamins and minerals are essential for proper brain function?
A well-balanced diet should include foods rich in magnesium, calcium, zinc, potassium, phosphorus, and iron [1, 2]. Feeding your brain properly will keep it working at top speed. Your daily menu significantly affects the work of your brain, and thus the mental condition and intellectual performance.
Magnesium - this element reduces the feeling of fatigue in the body, improves its efficiency, and regulates the process of conducting nerve impulses [2, 3]. The daily dose of magnesium is between 600 and 1,000 mg. You'll find magnesium in nuts, bananas, cocoa, whole grains, and legumes.
Calcium is involved in the transport of nervous stimuli. The main source of the best absorbable calcium is milk and its products, kefirs, yogurts, buttermilk, cottage cheese, white and yellow cheeses.
Zinc is one of the most important minerals for the proper functioning of the whole body. Animal products are the best source of zinc. You will find zinc in foods such as meat, liver, cheese, eggs, rice, fish, but also buckwheat, pumpkin seeds, and sunflower seeds.
Potassium is an essential ingredient in the cycles in which our cells produce energy. Good sources of potassium are all types of meat and fish - salmon, cod, flounder, and sardines. You can also find it in many vegetables: tomatoes, broccoli, peas, beans, and potatoes.
Phosphorus is an essential mineral for the proper functioning of the nervous system. Rennet cheeses, buckwheat, smoked fish, giblets, dark bread, and eggs are rich sources of phosphorus.
Iron is required for the transportation of oxygen in the blood, and the brain needs plenty of oxygen to function properly. Thanks to this valuable ingredient, we can take care of the proper oxygenation of the brain. To replenish iron deficiencies, reach for red meat, offal, spinach, nuts and legumes.
It is worth enriching your diet with vitamins for the brain. What vitamins for the brain? One of the most important are B vitamins [3], especially vitamin B1, which plays a significant role in the smooth functioning of the entire nervous system. Also, B vitamins are necessary for the synthesis of NAD+ which is a coenzyme of vitamin B3 and plays an important role in key intracellular biological processes and is important, in particular, for maintaining the normal function of the central nervous system. Vitamins B1, B3, B5, B6, and folic acid you can find in products like nuts, seeds, beans, eggs, fish dairy products, liver, and spinach. Also important is the Vitamin D present in eggs, milk, and dairy products. Vitamin E is of great importance for cognitive functions as it prevents memory impairment [4]. Products rich in Vitamin E are sunflower seeds, pumpkin seeds, sesame seeds, almonds, and walnuts. All above-mentioned vitamins are best obtained from food, i.e. a well-composed and balanced diet, instead of taking ready-made supplements.
Diet to improve memory and concentration
A healthy diet is of great importance for proper brain functioning. It is imperative to enrich your daily meal plan with vitamins and minerals. How to improve memory and concentration by a healthy diet? Below is a list of dietary products to support these important cognitive functions.
Whole wheat bread is a rich source of carbohydrates, which release glucose in the body - essential for the proper functioning of the brain. Bread plays a significant role in meeting our energy and nutritional needs.
Muesli is the perfect idea for a healthy start to the day. Let it become your habit - to start your day with a meal that is rich in grain products and supply the body with energy from carbohydrates. A mixture of oat flakes, wheat, corn, dried fruit and nuts, and dried fruits is a great fuel for the brain.
Potatoes and corn are vegetables that provide energy for work, and this energy is released gradually, so you can function at high speed.
Fish and nuts are essential for good concentration. They contain ingredients that facilitate the processes of remembering. Nuts and fish are sources of omega-3 unsaturated fatty acids, many vitamins, and minerals [5].
Red meat, giblets, grain products, and legumes are perfect sources of iron and are another group of products that are worth reaching for when you want to improve memory and concentration.
Flaxseed contains omega-3 fatty acids, proteins, dietary fiber, minerals (magnesium, calcium, zinc, iron, potassium, copper, manganese), and vitamins (B1, B6, PP, folic acid). Another benefit of flaxseed is the high content of lecithin which stimulates brain activity and normalizes the functioning of the central nervous system [6].
Dark chocolate with a high content of cocoa (70-80%) and theanine has a positive effect on memory and supports concentration, and at the same time helps to lower blood pressure [7].
Green tea not only tones up better than coffee but actually improves memory and cognitive performance [8]. Quickly calms down and relaxes. The L-theanine it contains has calming effect by increasing the levels of dopamine in the brain.
What products should I avoid?
There are a number of foods that have a negative effect on memory and concentration. What to avoid in your diet and thus keep your brain healthy?
Fast food and highly processed foods - contain a lot of salt, simple sugars, and saturated fats, which adversely affect the work of the brain. It is better to replace unhealthy snacks with vegetables or nuts.
Alcohol - long-term alcohol consumption degrades the entire body, and especially the brain. Alcohol disrupts the part of the brain that is responsible for memory. May impair memory and cognitive abilities.
Excess salt - is the main cause of high blood pressure (it disrupts the nervous system), which causes problems with memory and concentration. Excessive salt intake causes vascular damage to the brain that leads to so-called vascular dementia.
Conclusion
As you can see, the daily diet is very important for the proper state of our health, but also for maintaining intellectual performance at the highest level. To support memory and concentration, it is worth including the above ingredients in your menu.
References:
1. Nieder, R., Benbi, D. K., & Reichl, F. X. (2018). Microelements and their role in human health. In Soil Components and Human Health (pp. 317-374). Springer, Dordrecht.
2. Campbell, J. D. (2001). Lifestyle, minerals and health. Medical hypotheses, 57(5), 521-531.
3. Kennedy, D. O. (2016). B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients, 8(2), 68.
4. Alzoubi, K. H., Khabour, O. F., Salah, H. A., & Hasan, Z. (2013). Vitamin E prevents high-fat high-carbohydrates diet-induced memory impairment: the role of oxidative stress. Physiology & behavior, 119, 72-78.
5. Hanin, I. (Ed.). (2013). Lecithin: technological, biological, and therapeutic aspects (Vol. 33). Springer Science & Business Media.
6. Lamport, D. J., Christodoulou, E., & Achilleos, C. (2020). Beneficial effects of dark chocolate for episodic memory in healthy young adults: A parallel-groups acute intervention with a white chocolate control. Nutrients, 12(2), 483.
7. Saeed, M., Naveed, M., Arif, M., Kakar, M. U., Manzoor, R., Abd El-Hack, M. E., ... & Sun, C. (2017). Green tea (Camellia sinensis) and l-theanine: Medicinal values and beneficial applications in humans—A comprehensive review. Biomedicine & Pharmacotherapy, 95, 1260-1275.
8. Parletta, N., Zarnowiecki, D., Cho, J., Wilson, A., Bogomolova, S., Villani, A., ... & O’Dea, K. (2019). A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED). Nutritional neuroscience, 22(7), 474-487.