A healthy diet can not only help keep your body healthy and trim, it can also improve your concentration, alertness, problem-solving skills, and productivity. So, if you’re looking to boost your performance it’s time to take a look at what’s on your plate
With a weight of 1.3kg/3lb our brains are one of our heaviest organs, demanding the most oxygen and glucose, and using about 30 per cent of the body’s glucose to function. While it’s glucose that energizes brain cells – that doesn’t mean a diet full of sugary drinks and sweets is what our brains need. What your brain requires is a slow and steady supply – that means slow releasing carbohydrates with sufficient protein and healthy fats regularly through the day.
Research has shown us how nutrition and mental performance go hand in hand. Eating the wrong foods, such as processed and sugary foods or ’empty calories’ — doesn’t give your brain the nutrients it needs. Productivity and mental health suffer as a result of poor nutrition. You will also be aware that certain foods can boost your mood while others appear to have the opposite effect. For example, you will know that if you eat a sweet snack, like a sugary muffin or candy bar, you’ll get a spike of energy, soon followed by a crashing low. Sugar highs and lows are just one-way food can affect our mood and cognitive function.
The good news is that certain foods enhance brain function, memory, and concentration. By eating the right foods at the right time, you will be more alert, have better focus and mood with improved energy for your day.
Looking to boost your brain performance? Then include these foods in your diet.
Eggs
Eggs are one of best brain foods and a great breakfast option to kick start your day. Rich in protein which are the building blocks to create our neurotransmitters (brain chemicals) plus essential nutrients for optimal brain function including iron, B vitamins and zinc. Eggs are also a rich source of brain-boosting choline, which helps enhance memory. Choline is also used to transmit nerve impulses and maintain healthy brain cell membranes.
Lean Meat
Sub-optimal levels of iron can impair concentration and memory whatever your age. Iron is needed to transport oxygen to brain cells. It’s also used to make neurotransmitters that affect our ability to recall information and motivate us to learn. Good food sources include red meat, beans and lentils, leafy greens, and tofu.
Dark Chocolate
Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids which are an important group of antioxidant plant compounds.
The flavonoids in chocolate are protective for the brain and research suggests they may enhance memory and help slow down age-related mental decline. Choose dark chocolate with 70% cocoa solids for best benefits.
Green Tea
Green tea has a number of compounds that make it a brain healthy drink. One of them is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and improve focus and concentration. Try switching some of your drinks through the day with green tea for a performance booster.
Full Fat Yogurt and Kefir
Probiotic rich foods like yogurt and kefir are a must for a healthy brain. Packed with beneficial bacteria researchers have found probiotics can help boost mood and reduce anxiety, helping you tackle daily stress.
Seeds: Pumpkin, Sunflower seeds
Seeds like sunflower and pumpkin seeds are packed with healthy fats, protein, and vitamin E. This vitamin’s potent antioxidant effects protect brain cells from damage and inflammation. They’re also excellent sources of magnesium, iron, zinc, and copper – all key nutrients to improve brain function and essential for learning and memory. Try snacking on seeds or adding them to porridge or salads.
Berries
Berries are loaded with antioxidants including anthocyanidins, known to boost brain function and promote brain and nervous system health. Berries are also low in sugar and calories and packed with fiber to help balance blood sugar and energy levels. For a healthy snack try adding blueberries to a pot of Greek yogurt.
Salmon
Wild-caught salmon is one of the best foods for both mood and brain power. Packed with omega 3 fats which help optimize brain function and production of neurotransmitters helping you to think quickly and clearly. The more omega-3s we can get to the brain, the better it will function and the better you will be able to focus. Our brain is 60% fat, and these omega 3 fats make up a large portion of the communicating membranes of the brain. Try including oily fish 2-3 times a week. Good options include salmon, trout, mackerel, sardines, herring, and kippers.
Spinach
Leafy greens such as spinach, kale, broccoli, Pak choy and collard greens are packed with vital nutrients to enable the brain to perform well. Folate and other B vitamins in particular are essential co-factor nutrients for our brain to create our brain chemicals that affect focus and concentration. They also contain plenty of magnesium to calm the mind and help tackle with stress.
Remember too that getting sufficient sleep, exercising regularly, watching stress, and keeping hydrated are all important for brain function.
