The brain is a complex machine that needs good maintenance and enough energy to function perfectly. Obviously, when we hear “energy”…we think of food!
What you eat directly affects the structure and function of your brain, and therefore your cognitive performance. Indeed, certain foods are full of nutrients that perform crucial functions for the brain: B vitamins , folate, choline, omega 3 , amino acids, minerals such as magnesium or zinc, and antioxidants. . Please note: an antioxidant is a molecule that our body produces, but which we recover largely through our diet, which will fight against unstable free radicals. These are the cause of oxidative stress, which itself contributes to numerous diseases as well as aging.
But be careful, we said “certain foods”, so you have to select them carefully.
If you want to properly nourish your brain, the first step is to avoid ultra-processed foods, saturated fats and regulate your blood sugar (avoid fast sugars) throughout the day. Basically: favor proteins and good fats in the morning, complex carbohydrates in the evening and vegetables at all times :)
Concretely, what foods to boost the brain, what foods for concentration?
Here are the best food sources:
The content of polyphenols (powerful antioxidants that reduce free radicals) in red fruits improves attention and concentration skills, strengthens episodic and working memory, and prevents cognitive decline, by fighting against oxidative stress and neuroinflammation. Furthermore, berries promote the growth of intestinal bacteria with neuroprotective properties. You can eat several per day!
Prebiotic fibers, natural fibers found in plants, serve as fuel for beneficial intestinal bacteria. They will therefore contribute to the good balance of our intestinal microbiota. Prebiotics also have a vital role in neuroplasticity, that is to say the regeneration of neurons, in the learning and memory capacities of the brain as well as in the ability to think. The best sources of prebiotic fiber: onions, leeks, garlic, asparagus, bananas, Jerusalem artichoke, oats, artichoke.
Green leafy vegetables
Nutrients in leafy green vegetables such as folate (vitamin B9), phylloquinone, and lutein protect against cognitive impairment by reducing oxidative stress and neuroinflammation and improving brain cell function. Try to eat at least one serving per day of spinach, chard, kale or lettuce.
They have a significantly high concentration of B vitamins and anti-inflammatory omega-3 fatty acids which protect brain health , slow down aging, improve cognitive performance and prevent or improve age-related cognitive decline. To benefit from their neuroprotective and neurostimulating effects, just a handful of nuts per day is enough! Be careful, they should be consumed in moderation!
They contain good fats such as omega-3, a nutrient which strengthens the structure of neurons and promotes concentration and memory, as with the nuts seen just before. We focus in particular on rapeseed oil, olive oil and walnut oil.
Eggs are rich in protein and essential amino acids. They promote optimal cognitive functioning by providing the brain with choline (B vitamin group) and DHA (omega 3), two nutrients that support neurotransmission and reduce inflammation in the brain . Eggs also contain an antioxidant: lutein, a carotenoid that plays an essential role in neurological development.
Excellent not only for the brain, but for the entire body, whole grains are rich in B vitamins and minerals such as magnesium, iron, calcium and zinc... just that!
In addition, whole grains will provide the glucose necessary for memorization. You can find them in the form of quinoa, oats, corn, whole wheat, whole rice…
Chocolate lovers, rejoice! Cocoa flavonoids improve cognitive abilities, including concentration and memory, by improving cerebrovascular blood flow and insulin sensitivity. You can benefit from the virtues of dark chocolate by consuming approximately 1 to 2 squares per day. Note that chocolate must have a cocoa content of at least 70-75% to be considered dark.
The caffeine in tea improves alertness and performance during long-term cognitive tasks, while theanine promotes relaxation and calm, creating a balanced state of focus for tackling demanding cognitive tasks. Theanine is an amino acid that also helps fight memory loss.
Green tea is highly recommended!
Now that you are up to date…
You have all the cards in hand to keep your brain in turmoil for long periods of time... now there is no more excuses, procrastination, non-productivity, blank stares at your computer, or even too much naps. long! Once these foods are distributed in a balanced manner in your diet, you will be ready for days of intensive work, with concentration and good memory!