What foods should I eat to boost my brain?

The brain and the spinal cord constitute the central nervous system which assimilates information, controls motor skills and ensures cognitive functions. Although it represents only about 2% of the total weight (for a 60 kg person), the brain is the most energy consuming organ. Its basic metabolism consumes about 20% of the calories we ingest. It is therefore important to adopt a good dietary balance to help the brain function properly.

Vegetable oils

Rich in omega-3, omega-6 and vitamin E, fats are essential to the proper functioning of the brain. The effects of omega 3 on the brain are multiple. They protect the brain by neutralizing free radicals and provide the brain with the cholesterol necessary for the formation of synapses that promote communication between neurons. Lipids play major functional and structural roles in the brain. They serve as constituents of the cells that form the brain mass: 60% of its dry matter is made up of fat. The membranes of the neurons and glial cells that support and protect the nervous tissue as well as the myelin that isolates the nerve fibers and allows the message to be communicated are made of lipids. For a consistent intake of omega-3, choose flaxseed, rapeseed or walnut oil; for omega-6, consume borage, sunflower or grape seed oil. Walnut, camelina, hemp or soybean oil contains these two essential fatty acids in large quantities.

Fruits and vegetables

The brain produces a lot of free radicals (toxic substances that damage our cells). It therefore needs antioxidants to preserve its faculties. Antioxidants prevent the formation of molecules that would affect our intellectual capacities. Colorful fruits and vegetables are rich in antioxidant vitamins A, C, E, K and minerals, which help fight fatigue and stress.

They also provide polyphenols capable of neutralizing the free radicals responsible for memory and cognitive disorders. Pumpkins, tomatoes, oranges, grapefruits, peppers, carrots, apricots, peaches, blackberries, strawberries and raspberries are full of beta-carotene, which turns into vitamin A when absorbed by the stomach.

Tomatoes provide the brain with lycopene, which slows brain decline. Vitamin A cleanses the body and the brain. It is an antioxidant vitamin that attacks free radicals. They are best eaten steamed or in foil. Green leafy vegetables such as spinach, chard, broccoli, salads, peppers, provide the brain with vitamin B9 which is used in the synthesis of neuronal membranes and neurotransmitters involved in depression.

Dairy products and chocolate

They provide proteins, but also vitamins B1, B2 and B12. To use glucose (sugar), the brain needs vitamin B1. Vitamin B2 is necessary for brain function. Vitamin B12 is involved in intellectual development. Do not hesitate to consume milk, yoghurts, cheeses at each meal. Every day, the brain uses about 120 g of glucose. Glucose is the fuel of the brain.

Therefore, the brain should not be deprived of glucose. Rich in theobromine and theophylline, chocolate is a perfect brain stimulant. It is also a very good anti-stress. It promotes concentration. The richer the chocolate is in cocoa, the better. Choose dark chocolate with 70% cocoa or more.

Vegetables, meats and fish

The brain needs protein to function properly. Meat and fish are already an excellent choice. Legumes are also high in protein. For 150 g of lentils, corn, chickpeas, beans, peas or 150 g of offal or steak, you get the same amount of protein.

Legumes are rich in vitamins B9 and B1. These are plant proteins that effectively contribute to brain health. Proteins are important for our neurons. In fact, they contain amino acids such as tryptophan, which helps in the production of serotonin, a neurotransmitter that regulates our mood and sleep and whose balance is essential in the management of stress and depression.

Tryptophan also facilitates the production of melatonin, the sleep hormone. This amino acid is found in soy, chocolate, bananas, fish, brown rice and dairy products. Meat is also rich in iron. This allows oxygen to be transported to our cells and thus prevents fatigue. It promotes good memorization and concentration.

Red meats or offal are preferred. Giblets are even richer in iron than spinach. Fatty fish provide essential omega 3 to protect nerve fibers and neuron membranes. Salmon, trout, tuna, mackerel or sardines should not be missing from your diet.

If you want to know more about food and memory, check out our article on the subject!

A good diet, and a good memory training

Herbs and Spices for Brain Health

Incorporating a variety of herbs and spices into your diet can significantly boost brain function. Many herbs and spices contain antioxidants and anti-inflammatory compounds that help protect the brain from oxidative stress and support cognitive function. Here are some beneficial options:

• Turmeric: Contains curcumin, which has been shown to improve memory and stimulate the growth of new brain cells.
• Rosemary: Enhances memory and concentration. Its aroma alone has been linked to improved cognitive performance.
• Ginkgo Biloba: Known for its potential to improve blood flow to the brain, which may enhance cognitive functions.
• Sage: Has been traditionally used to improve memory and mental clarity.

Adding these herbs and spices to your meals can not only enhance flavor but also contribute to better brain health.

The Role of Hydration in Cognitive Function

Staying hydrated is crucial for maintaining optimal brain function. Dehydration can lead to difficulties in concentration, reduced cognitive performance, and even mood disturbances. Here are some tips to ensure proper hydration:

• Drink Water Regularly: Aim to drink at least 8 glasses of water a day, adjusting based on activity level and climate.
• Infuse Your Water: Add fruits like lemon, berries, or cucumber to your water for flavor and added nutrients.
• Monitor Caffeine Intake: While moderate caffeine can boost alertness, excessive consumption can lead to dehydration.
• Eat Water-Rich Foods: Incorporate fruits and vegetables like watermelon, cucumbers, and oranges into your diet.

By prioritizing hydration, you can help support cognitive processes and overall brain health.

Impact of Sleep on Brain Function

Quality sleep is essential for cognitive function and memory consolidation. During sleep, the brain processes information and repairs itself. Here are some ways to improve sleep quality:

• Establish a Sleep Routine: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
• Create a Relaxing Environment: Keep your bedroom dark, quiet, and cool to promote better sleep.
• Avoid Electronics Before Bed: The blue light emitted by screens can interfere with the production of melatonin, making it harder to fall asleep.
• Limit Caffeine and Heavy Meals: Avoid consuming caffeine in the afternoon and heavy meals close to bedtime.

Prioritizing sleep can lead to improved cognitive functions, better memory retention, and overall mental well-being.

Mindfulness and Mental Exercises

Practicing mindfulness and engaging in mental exercises can significantly enhance cognitive function and memory. Here are some effective strategies:

• Meditation: Regular meditation can improve focus, memory, and emotional regulation.
• Puzzles and Games: Activities like crossword puzzles, Sudoku, and chess can stimulate the brain and improve problem-solving skills.
• Learning New Skills: Taking up a new hobby, such as playing a musical instrument or learning a new language, can create new neural pathways in the brain.
• Mindful Breathing: Practicing deep breathing exercises can reduce stress and enhance cognitive clarity.

Incorporating these practices into your daily routine can lead to significant improvements in memory and overall brain health.