A doctor has named 13 food groups that boost brain performance

Candidate of Medical Sciences, Rector of the B. Vader College of Bodybuilding, sports doctor, nutritionist

For the harmonious work of all organs and systems it is necessary to have a correct and balanced diet: in terms of calories, proteins, fats and carbohydrates, macro- and micronutrients. I will tell you what rules of diet composition and foods separately will help the brain to work better.

General rules of dieting for better brain function

1. Eat a sufficient caloric intake according to gender, age, height and body weight. The brain is the main consumer of calories, but the rest of the organs and systems need energy too.

Hypocaloric diets, ketodiet, interval fasting and others can be used only for a short time and after consulting a doctor.

2. Try to get protein from a variety of sources, so that the body receives substituted and essential amino acids. The latter are involved in the production of neurotransmitters and directly affect the quality of the nervous system.

Do not give up meat, but do not abuse it either. Often the lack of food of animal origin and the iron that comes with it leads to anemia and deterioration of health, weakness, cognitive impairment.

Other healthy sources of protein are plant sources and fish, seafood rich in healthy fats, polyunsaturated fatty acids.

3. Do not allow dehydration. The brain does not like it when you feel thirsty. Cerebrospinal fluid constantly circulates in the ventricles of the brain, maintains pressure and water-electrolyte balance. It is renewed more frequently than other organs and systems – six times a day.

4. Observe the dietary regimen. Try to take food at the same time. The brain will be happy if you engage all analyzers (sight, smell, hearing). It is necessary that the food is pleasing to the eye, the table is beautifully set and the serving of food is also aesthetically pleasing.

It is equally important how the dish looks, what you talk about at the table, what music you listen to – no aggression, political news and loud sounds.

You should take at least half an hour to eat, chew your food thoroughly, enjoying the flavor and bouquet of sensations.

Foods that affect mental acuity, cognitive function, memory, decision-making speed

Green leafy vegetables

Nutritionist, instructor at Ben Vader College of Fitness and Bodybuilding

Leafy greens such as kale, spinach, leafy cabbage and broccoli are rich in brain-healthy nutrients (vitamin K, lutein, folic acid and beta-carotene). Plant foods also help slow cognitive decline and have antioxidant properties.

Fatty fish

Contains phosphorus, iodine, minerals. Fatty fish is a rich source of omega-3 fatty acids, healthy unsaturated fats that are linked to lower levels of beta-amyloid in the blood, a protein that forms damaging clusters in the brains of people with Alzheimer’s disease.

Try to eat fish at least twice a week. Favor varieties such as salmon, chum, mackerel, and cod.

Berries

A 2021 study by Indian and American scientists shows that flavonoids, natural plant pigments that give berries their bright colors, also help improve memory. All it takes is eating two or more servings, such as strawberries or blueberries, each week.

Tea and coffee

The caffeine in tea and coffee can offer more than just a short-term boost in concentration. The invigorating substance also helps reinforce new memories.

Researchers at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. The next day, subjects in the second group were able to correctly identify the pictures.

Green tea consumption may help treat mental disorders and dementia. Adding melissa to the drink stimulates attention and memory, while rosemary reduces mental fatigue and promotes relaxation.

Walnuts

Walnuts even look like a brain! They are excellent sources of protein and healthy fats. The product is rich in omega-3 fatty acids, vitamins B1, B2, C, PP, minerals, iron, iodine, magnesium, zinc and copper.

Whole grains

These are a good source of vitamin E and glucose to energize brain and nervous system functions. These foods include: brown/brown rice, barley, wheat bulgur, oatmeal, whole grain bread, pasta.

Dark chocolate

The cocoa in the product contains anthocyanin and flavonol, antioxidants essential for brain health, which is highly susceptible to oxidative stress (contributes to age-related cognitive decline and brain disease).

Avocado

A source of healthy unsaturated fats. These substances lower blood pressure leading to cognitive decline.

Peanut

This is a legume with an excellent nutritional profile. The product is high in unsaturated fats and proteins to keep a person’s energy levels up throughout the day.

Peanuts also have essential vitamins and minerals to support brain health, including high levels of vitamin E and resveratrol, which is good for the heart and blood vessels.

Flaxseed oil

It contains magnesium, sodium, aluminum, iron, silicon, zinc and copper. Flaxseed oil is an excellent source of omega-3, omega-6 and omega-9. According to WHO recommendations, the ratio of dietary intake of the first two acids should be at least 1:2-1:5.

Pumpkin seeds

Pumpkin seeds contain unsaturated fatty acids, magnesium, vitamins A. These substances are necessary for the conduction of nerve impulses and, consequently, the work of the brain.

Eggs

They contain choline, phospholipids and are a good source of B vitamins. These nutrients can prevent brain atrophy and slow the decline in cognitive function that occurs naturally with age.

Soy products

They are rich in a special group of antioxidants called polyphenols. Organic compounds have been linked to a reduced risk of dementia and improved cognitive performance as we age.

Do brain supplements work?

In addition to changing your diet, some people are considering taking supplements to improve brain function. But do they really help?

Ben Vader College of Fitness and Bodybuilding’s vice provost for academic affairs

It all depends on the health of the individual and the doctor’s recommendations. For example, taking vitamins B, C or E, beta-carotene or magnesium can improve brain function if there is a deficiency of any of them. If a person does not have such a problem, these supplements are unlikely to improve mental performance and in some cases may even be harmful.

Just as there is no magic pill to prevent cognitive decline with age, no brain superfood can provide the same mental acuity as when a person was young. But the right health and nutrition strategies can really help slow down the aging process and reduce biological age.