How does food interact with the brain and improve memory, concentration, and energy? Resource: The Franklin Institute - The Human Brain Neurobiology of Aging, The Journal of Neuroscience, American Journal of Clinical Nutrition.
Thus, what food should we eat?
- Blueberries
- Avocados
- Nuts
- Seeds (pumpkin, sunflower, sesame)
- Pomegranates
- Salmon
- Chocolate (85% or higher dark)
- Green Vegetables
- Tea
- Tomatoes
- Beans
- Oatmeal
- Garlic
- Coffee (without sugar)
- Eggs
- Carrots
- Olive Oil
- Turmeric
- Brown Rice
- Oysters
Even small changes in our diet can significantly impact the brain's functions, including concentration, memory, and energy.
Food's role in maintaining energy, concentration, and motivation is often underestimated because we tend to focus on calories and weight gain. However, essential vitamins, minerals, fiber, protein, and healthy fats in a diet profoundly affect brain health. These foods can also support weight loss and maintenance of a healthy weight.
Food
Have you noticed how certain foods make you feel tired, "foggy," or "distracted"?
For example, drinking a couple of cans of soda can have this effect. Junk food, particularly those high in fat and sugar, can be as addictive as certain drugs. These foods trigger pleasure centers in the brain similarly to addictive substances. It’s also well-known that unhealthy food contributes to the obesity epidemic.
"Food is like medication that affects the brain. Diet, exercise, and sleep have the potential to alter our brain health and mental function. This raises the exciting possibility that changes in diet could enhance cognitive abilities, protect the brain from damage, and counteract the effects of aging," said Fernando Gomez-Pinilla, a UCLA professor of neurosurgery and physiological science.
How does food interact with the brain and improve memory, concentration, and energy?
The nutrients from the food we eat enter our brain through the bloodstream. Depending on what makes it through, our brain will either be more focused and alert or more distracted.
Most food is broken down into glucose, which fuels the brain. Different foods release glucose at different rates. For example, eating a donut may provide a quick burst of alertness for about 20 minutes before energy levels drop rapidly, while foods like oats provide a steady glucose release, maintaining energy levels more consistently.
Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood glucose levels. Foods with a low glycemic index release glucose gradually into the bloodstream, minimizing blood sugar swings and optimizing brain function and focus, as explained by the Franklin Institute.
Nutrients and Chemicals for Brain Health
Certain nutrients and chemicals are crucial for brain health:
- Fatty Acids
- Amino Acids
- Antioxidants
- Glucose
How does food affect concentration, memory, and energy?
Concentration and Memory
Concentration and memory involve complex mental processes. As we age, the brain takes longer to process information and maintain focus. The brain's ability to keep messages flowing between cells is vital. These brain cells need oxygen from blood sugar to function properly. Memory relies on the brain’s ability to form new connections, which is facilitated by emotional or intellectual stimulation. The key substance in the brain for maintaining stimulation is acetylcholine.
Energy
Energy is regulated by chemicals called neurotransmitters. Mental activities involve electrical exchanges between brain cells, and neurotransmitters carry this information. Dopamine is a key neurotransmitter that provides pleasure and motivation. Low levels of dopamine can lead to feelings of irritation, sadness, boredom, and emotional emptiness. While sugary foods can temporarily boost dopamine levels, this is often followed by a rapid drop.
Serotonin, another neurotransmitter, helps combat anxiety and promotes feelings of contentment and satisfaction. Carbohydrates can quickly raise serotonin levels, but they may also lead to feelings of sleepiness.
