7 dietary tips to improve brain performance

A healthy, nutritious and balanced diet plays a fundamental role in promoting health and preventing diseases. That’s because the foods we eat provide the essential nutrients the body needs to function properly, from vitamins and minerals to proteins and healthy fats.

Furthermore, a balanced diet not only strengthens the immune system, making the body more resistant to disease, but also contributes to maintaining a healthy weight and reducing the risk of chronic conditions such as diabetes and heart disease. In fact, adequate nutrition also has a significant impact on brain function.

1. Add omega 3 to your diet

Nutrients such as omega 3, B vitamins and antioxidants found in fruits, vegetables, fish and whole grains are essential for brain health, improving memory, concentration, mood and even helping to prevent neurodegenerative diseases, such as Alzheimer’s.

According to nutritionist Fernanda Mangabeira, specialist at Vera Cruz Hospital, in Campinas (SP), omega 3 is present in fish (tuna, salmon, herring, sardines, trout, among others), seeds (pumpkin, linseed and chia), vegetables (quinoa, seaweed and soy) and oilseeds (Brazil nuts, walnuts, cashew nuts , pine nuts, pistachios, macadamia nuts, hazelnuts, almonds, among others).

2. Caprylic acid is also an ally

Another important nutrient for the brain, according to the professional, is caprylic acid, as it helps combat the organ’s energy deficit. According to Fernanda Mangabeira, it is “mainly present in coconuts and coconut oil, as well as peanut butter, cow’s milk and breast milk”.

3. Consume antioxidant foods

To the antioxidant substances, in turn, help prevent damage to neurons and improve cognitive function, according to the nutritionist. They can be found in red and purple fruits and vegetables, such as strawberries, blueberries and grapes.

“Pumpkin seeds are super rich in antioxidants. In addition, they contain minerals such as iron, zinc, copper and magnesium. So, you can consume them in roasted, boiled or toasted form, as a snack. The recommended amount is of around 25/30 grams per day”, he adds.

4. Pay attention to hydration

In addition to food, maintaining good hydration is also part of the actions that help the brain function better. Therefore, it is recommended, on average, to drink 2 liters of water per day.

5. Insert green tea into your routine

According to Fernanda Mangabeira, there are other foods considered relevant for the functioning of the brain as a whole. “O green tea provides a dose of caffeine, which improves the amount of serotonin in the brain, mood and concentration. The drink also has an important amino acid to increase the activity of neurotransmitters such as GABA, which works as a chemical messenger that transmits information from one neuron to another, regulating the nervous system and, consequently, anxiety”, he says.

Regarding quantity, she suggests 2 cups of tea a day, being careful not to drink it close to meals, as green tea impairs the absorption of iron, calcium and vitamin C.

6. Dark chocolate is also beneficial

Another beneficial food for good brain performance is semisweet chocolate, with around 70% cocoa. This is because it is rich in flavonoids, such as catechins and epicatechins, which are antioxidants and stimulate brain oxygenation. However, two squares a day are enough.

7. Foods to avoid in your routine

While there are foods that are brain-friendly, there are also those that should be avoided. “This is where industrialized, processed and ultra-processed foods come into play, including sausages, cold cuts, sausages, bacon, nuggets. These foods accelerate cellular aging, putting the functioning of the brain at risk”, explains the nutritionist.

Furthermore, according to the professional, it is also necessary be careful with the use of oil. “Processed seed oils (canola, sunflower and soy) can be replaced with olive oil or avocado oil”, he recommends.

Other foods that should be avoided, or consumed in moderation, are those rich in sugar and refined flour, such as white flour bread, cake, biscuits, cookies, sweets, soft drinks and processed juices. “The brain uses sugar as energy in the form of glucose. And when you ingest a large amount of sugar, it ends up affecting your memory. Therefore, it is important to reduce it as much as possible!”, says Fernanda Mangabeira.

Additionally, foods with sweeteners can increase bad gut bacteria, negatively affecting mood – remembering that the gut is our second brain. Therefore, saccharin, sucralose, stevia, cyclamate and aspartame should be avoided.

There are also fried foods, rich in saturated and trans fats, which can affect cerebral blood flow. And alcoholic beverages, whose excessive consumption can cause damage to the brain, impairing memory and cognitive functions.

By Erica Fabiola Barlera Gáspari