Week 9: Diet for brain

The session is fast approaching ... exams, projects program completion, BSc Thesis... At this time, our brain is extremely busy, we require the long hours of work in full swing. So it is worth taking care of its proper functioning. Are liters of coffee or energy drinks enough? Definitely not. How to increase the efficiency of the brain (the most complicated organ in the human body)? 

We start with diet!

For the effective work of our brain there is necessary rational and nutritious diet. With carefully selected ingredients we strengthen our concentration, memory and efficient thinking. Just in your daily menu, take into account the products that are not only tasty, but will affect our IQ.

The brain, although 2% of body weight, absorbs 20% of the supplied energy to the organism and 20% of the inhaled oxygen. (Magistretti, Allaman; 2013) 

BASIC FUEL - GLUCOSE

 

It is important that glucose does not come from products such as coke or sugar. Eat complex carbohydrates, which are gradually released into the body, provide energy for an extended period and do not lessen our concentration. These features are best met  by carbohydrates from whole-grain cereal products . A portion of wholemeal bread or porridge for breakfast will give your brain a good start in the first hour of the day. Fruits and vegetables as well. 

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Limit your intake of sweets. It is true that they provide large amounts of energy and improve mood, but for a very short period of time, followed by a sharp decline in form. If you are planning to learn for a longer period of time, avoid sweets, white bread, chips.

FATS

 

Unsaturated fatty acids are most preferred for the brain. They can be found in fish oil or flax oil, as well as seeds, sunflower seeds, pumpkin or in walnuts. Omega- 3 - improves blood circulation in the brain supporting the learning process. It has been proven that docosahexaenoic acid is essential for the normal development of the nervous system, can also prevent and /or delay cognitive impairment in mild cases of AD [Hashimoto, Hossain, 2011; Walczewska et al., 2011].

Studies on rats demonstrated that administration of walnuts, significantly improved their intellectual functioning, learning and memory [Haider et al., 2011].
But remember that these are high-calorie products - 10 units per day are enough.

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Just swap sticks, chips and other snacks for healthy nuts or sunflower. Your brain will appreciate it, memorizing faster and keeping it longer.

VITAMINS

Another important part of your diet should be vitamins. Which particular? In the process of memorizing the most important role is played by vitamins B1, B12, B6, niacin and folic acid – they help in creating and repairing of brain tissue. Decreasing mental ability can be prevented by consuming vitamin C, E and beta-carotene - which are antioxidants and arm our brain against damage [Leszczyńska, Pisiulewski; 2004]. Folic acid - is involved in the production of serotonin (a neurotransmitter) whose deficiency causes fatigue and distraction of mind [Karakuła et al., 2009].

An excellent source of vitamins and antioxidants are natural fruits and vegetables - bilberry, black currant, strawberries, cherries, asparagus, radishes, tomatoes, cabbage, lettuce and sweet potatoes, broccoli, cauliflower, turnips, peppers, spinach . B vitamins are present in large quantities in animal products and all kinds of nuts and seeds. Just as well as the previously mentioned whole grains are also good sources of these vitamins.

Daily nutrition affects the functioning of our brain. Through our choices we can improve mood, learning ability and concentration. It is important that the menu must be varied which will help us to provide all the necessary ingredients for our nervous system.

Question time:

1. I have listed only a few nutrients that help our  brain. There are many more. Maybe you know any examples?
2. Does diet affect on your concentration?