The brain is a complex machine that needs proper care and enough energy to function perfectly. Naturally, when we hear “energy”… we think food!
What you eat directly affects the structure and function of your brain, and therefore your cognitive performance. In fact, certain foods are packed with nutrients that perform crucial functions for the brain: B vitamins, folate, choline, omega-3s, amino acids, minerals such as magnesium and zinc, and antioxidants. Note: an antioxidant is a molecule produced by our bodies, but obtained largely through our diet, which helps fight unstable free radicals. These cause oxidative stress, which in turn contributes to numerous diseases as well as aging.
But be careful: we said “certain foods,” so you need to choose them carefully.
If you want to properly nourish your brain, the first step is to avoid ultra-processed foods and saturated fats, and regulate your blood sugar levels (avoid quick-release sugars) throughout the day. In short: prioritize protein and healthy fats in the morning, complex carbohydrates in the evening, and vegetables at any time of day :)
More specifically, which foods boost the brain and support concentration?
Here are the best food sources:
Berries
The polyphenol content of berries (powerful antioxidants that reduce free radicals) improves attention and concentration, strengthens episodic and working memory, and prevents cognitive decline by fighting oxidative stress and neuroinflammation. In addition, berries promote the growth of gut bacteria with neuroprotective properties. You can eat several servings a day!
Prebiotic foods
Prebiotic fibers, natural fibers found in plants, serve as fuel for beneficial gut bacteria. They therefore help maintain a healthy balance in our gut microbiota. Prebiotics also play an essential role in neuroplasticity, that is, the regeneration of neurons, as well as in the brain’s learning and memory abilities and its capacity for reasoning. The best sources of prebiotic fiber are onions, leeks, garlic, asparagus, bananas, Jerusalem artichokes, oats, and artichokes.
Leafy green vegetables
The nutrients found in leafy green vegetables, such as folate (vitamin B9), phylloquinone, and lutein, protect against cognitive disorders by reducing oxidative stress and neuroinflammation and improving brain cell function. Try to eat at least one serving of spinach, Swiss chard, kale, or lettuce every day.
Nuts
They contain significantly high levels of B vitamins and anti-inflammatory omega-3 fatty acids that protect brain health, slow its aging, improve cognitive performance, and prevent or improve age-related cognitive decline. To benefit from their neuroprotective and brain-boosting effects, one handful of nuts a day is enough! Be careful, though: eat them in moderation!
Plant oils
They contain healthy fats such as omega-3s, a nutrient that strengthens the structure of neurons and promotes concentration and memory, just like the nuts mentioned above. In particular, choose rapeseed oil, olive oil, and walnut oil.
Eggs
Eggs are rich in protein and essential amino acids. They promote optimal cognitive function by providing the brain with choline (a B vitamin) and DHA (an omega-3), two nutrients that support neurotransmission and reduce brain inflammation. Eggs also contain an antioxidant: lutein, a carotenoid that plays an essential role in neurological development.
Whole grains
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 to name a few!
In addition, whole grains provide the glucose needed for memory. You can find them in the form of quinoa, oats, corn, whole-wheat products, brown rice…
Dark chocolate
Chocolate lovers, rejoice! The flavonoids in cocoa improve cognitive abilities, including concentration and memory, by improving cerebral blood flow and insulin sensitivity. You can benefit from the virtues of dark chocolate by eating approximately 1 to 2 squares a day. Note that the chocolate must have a cocoa content of at least 70 to 75% to be considered dark.
Tea
The caffeine in tea improves alertness and performance during prolonged cognitive tasks, while theanine promotes relaxation and calm, creating a balanced state of concentration for tackling demanding cognitive tasks. Theanine is also an amino acid that helps combat memory loss.
Green tea is highly recommended!
Now that you’re up to date…
You have everything you need to keep your brain firing on all cylinders for long periods… so from now on, no more excuses, procrastination, unproductivity, blank stares at your computer, or overly long naps! Once these foods are incorporated into your diet in a balanced way, you’ll be ready for intensive workdays, with concentration and a good memory guaranteed!
