The brain is the most complex organ in the human body. In order to perform all its functions, it needs to be well fed. To do this, there are foods that have the capacity to boost cognitive and learning performance thanks to their nutritional richness. So how can you adapt your diet to maximize your intellectual abilities?

Consume foods rich in omega 3.

Omega 3s are essential fatty acids from the polyunsaturated family, like omega 6. They play a crucial role because the membranes of your body are made up of these omega 3s.

What is the role of omega 3?

Omega 3 plays a vital role in membrane fluidity. Indeed, they stabilize the membranes of your neurons and ensure the proper functioning of vital mechanisms such as the entry and exit of certain ions into cells (in other words, reactions that make your brain work). Numerous studies have shown that a diet low in omega 3 leads to faster brain aging. The consequences of such a deficiency can be numerous: loss of memory, decline in intellectual abilities, depression or even bipolar disorders.

What foods are rich in omega 3?

There are 3 main types of omega 3: alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid (DHA). It is the latter which is mainly present in the membranes of the brain. This DHA is naturally found in fatty fish such as salmon, herring, mackerel or sardines.

Choose foods with a low glycemic index.

The brain is a glucose-dependent organ. That is to say, its main source of energy is glucose. It consumes on average 130 g per day to function. To stay focused throughout the day, your brain needs a constant supply of energy. This will be the case if you consume foods with a low glycemic index. Indeed, the low glycemic index will allow a regular release of glucose into the blood and therefore provide you with energy in a slower and progressive manner. At Feed., all our meals have a low glycemic index.

Stock up on vitamins, minerals and antioxidants.

Fruits and vegetables, rich in vitamins and minerals, are your best friends for good health.

B group vitamins.

These vitamins play an essential role in the transmission of nerve impulses, in the constitution of membranes as well as in the use of glucose by your body.

Vitamin B1.

This vitamin allows the propagation of nerve impulses. This is why a vitamin B1 deficiency can lead to memory and sleep problems as well as severe fatigue.

Vitamins B3 and B6.

Vitamin B3 has beneficial effects on mood and memory because it is involved in the synthesis of neurotransmitters which allow the transmission of nerve impulses, just like vitamin B6.

Vitamins B9 and B12.

They participate in the synthesis of methionine, an amino acid which allows the synthesis of numerous neurotransmitters such as dopamine, serotonin and even adrenaline. In addition, vitamin B12 participates in the formation of nerve cells as well as the integrity of the myelin sheath which protects nerve fibers.

Antioxidants.

The brain uses a lot of energy during the day. This activity inevitably leads to the production of waste and in particular free radicals. The latter are very aggressive and can destroy certain structures such as DNA. They cause a lot of cellular damage to the brain, thus reducing your cognitive and memory abilities. The role of antioxidants is to neutralize these free radicals and render them harmless. Fruits and vegetables contain pigments with antioxidant properties such as carotenoids, chlorophyll or anthocyanins for example.

Did you know ?

Turmeric is a highly antioxidant spice. According to studies, it protects the brain and has effects on memory disorders.

Foods rich in group B vitamins.

Group B vitamins are found mainly in legumes, whole grains, green vegetables, brewer's yeast as well as in products of animal origin such as offal, fish or poultry.

Vitamin E.

Particularly useful for older people, vitamin E helps prevent cognitive decline. It is also a powerful antioxidant that helps protect neurons. It is found in nuts, almonds but also avocado or olive and rapeseed oils.

Calcium.

Calcium plays a metabolic role in nerve cells. In fact, it allows the release and exchange of neurotransmitters between the cells of the body, which will lead to a multitude of reactions in your body.

In summary.

For a brain, favor foods rich in omega 3, with a low glycemic index but above all vitamins, minerals and antioxidants.