Boost Your Brain Power: Top Eats for Optimal Cognitive Functioning
In the pursuit of academic excellence, it's not just books and study hours that matter. A well-balanced diet plays a crucial role in optimising brain performance and maintaining a positive mood. Here are some foods that should be on every student's plate.
Green vegetables like broccoli, spinach, and even pumpkin seeds are rich in essential minerals such as iron, calcium, and magnesium, and vitamin A, which are crucial for brain and nervous system function. These nutrient-rich foods support cognitive functions, memory, focus, and mood.
Berries, with their antioxidant properties, protect us from the negative effects of free radicals on our organism and support signal transmission in the brain. Tomatoes, although not typically considered a berry, are also rich in antioxidants, making them another great brain food.
Omega-3 fats, especially DHA, found in fatty fish like wild salmon and walnuts, are essential for neuron structure and sharp thinking. Nuts, especially walnuts, are a fantastic plant-based alternative for boosting omega-3 fatty acid intake. Avocados are rich in plant-based fats and lecithin, benefiting short-term memory.
B vitamins (B6, B12, folate) are important for brain biochemistry and detoxification. They can be found in salmon, chickpeas, eggs, and leafy greens. Pumpkin seeds are rich in zinc, magnesium, iron, and copper, supporting various brain functions. Chia seeds contain high amounts of omega-3 fatty acids, with the ideal ratio (3:1) of omega-3 to omega-6 fatty acids, important for the formation of new cells and supporting brain function.
Protein and fiber sources such as chickpeas, beans, and nuts help maintain stable blood sugar for concentration throughout the day. Healthy fats and polyphenols found in olive oil, coconut, and dark chocolate improve blood flow and reduce brain inflammation.
Some top brain food recipe recommendations include the Wild Salmon Salad, which combines omega-3 rich wild salmon with B vitamins, antioxidants, protein, and fiber for sustained energy and brain health. Other excellent options are salmon, avocado, and citrus salad, spinach or other leafy greens sautéed with turmeric, and snack options like dark chocolate (60%+ cocoa) with nuts.
Incorporating these foods into meals—via salads, minestrone soups with whole grains and beans, or light meals cooked in olive or coconut oil—can help sustain brain energy, improve memory retention, support mental clarity, and reduce anxiety for students looking to optimise brain performance.
Remember, a healthy diet can reduce the risk of numerous diseases such as Alzheimer's, heart attacks, diabetes, high blood pressure, or strokes. So, fuel your brain with these brainfoods and watch your academic performance soar!
Lastly, don't forget the most important element for the brain - water. One should drink about 2.5 liters a day. Foods high in fiber, such as whole grains, fruits, and vegetables, promote gut health and positively impact cognitive performance. The diet is one of the most important foundations for the brain to function well and for maintaining a positive mood. Nuts provide omega-3 fatty acids, vitamins, and important minerals, and are powerful helpers against fatigue, nervousness, and calcification of brain vessels.
References: [1] Healthline. (2021). 12 Brain Foods to Improve Brain Function. [online] Available at: https://www.healthline.com/nutrition/foods-for-brain-health
[2] Medical News Today. (2021). 7 Best foods for brain health. [online] Available at: https://www.medicalnewstoday.com/articles/323662
[3] Harvard Health Publishing. (2021). Brain food: Good fats and other nutrients that protect your brain. [online] Available at: https://www.health.harvard.edu/staying-healthy/brain-foods
[4] Verywell Health. (2021). 10 Foods That Boost Brainpower. [online] Available at: https://www.verywellhealth.com/foods-that-boost-brainpower-4014764
[5] Healthline. (2021). Folate (Vitamin B9): Importance, Sources, Deficiency, and More. [online] Available at: https://www.healthline.com/nutrition/folate
Science and health-and-wellness go hand in hand, especially when it comes to nutrition. For optimal brain performance and a positive mood, incorporating nutrient-rich foods like green vegetables, berries, Omega-3 sources, and foods rich in B vitamins into one's diet can significantly boost cognitive functions, memory, focus, and mood. Examples of these foods include broccoli, spinach, pumpkin seeds, berries, wild salmon, walnuts, avocados, salmon, chickpeas, eggs, and dark chocolate with nuts.
