As a student, I often find myself always trying to get tasks done in the most efficient way. If you are like me, the following tips are crucial!
Without a healthy and active mind, you can’t get anything done efficiently, can you? Our brains run out of fuel when we don’t recharge them enough. You don’t want inadequate recharging of the brain to be the cause of a failed test, right?
Even if you are not a student, a poorly fed brain makes a person irritable and experiences problems related to productivity—poor memory, poor problem-solving skills, and bad sleep are just a few examples of the long list of issues.
The brain is the most complex part of the human body and is constantly turned on. Glucose, a simple sugar, is its fuel. People get glucose from food, which then gets transferred to the bloodstream and sent to the brain.
Some foods are better fuel for your brain. Here is a list of some foods and what about them makes them good fuel for the brain.
Protein:
This includes animals (meat, fish, eggs, dairy) and plant-based options (tofu, beans, seeds). Proteins help send messages to your brain faster and improve your mood by producing brain chemicals: serotonin for regulating mood and dopamine to reduce anxiety and give mental clarity.
Antioxidants:
Antioxidants are a group of substances that prevent or slow cell damage. Foods like fruits and vegetables—especially pomegranate and berries—are full of vitamins C and lycopene (types of antioxidants) which can prevent or inhibit aging effects in the brain.
Omega-3
Oily fish, flax seeds, eggs, and beef contain lots of omega-3. Omega-3 fatty acids are essential fats that cannot be made in the body. They have been found to improve mental health and help your brain work harder.
Dietary cholesterol
Cholesterol sounds scary and “bad”, but for most people, dietary cholesterol is a healthy component of their diet. Dairy and egg yolks contain dietary cholesterol, and the brain uses cholesterol to produce cells; the body makes vitamin D, estrogen, and other essential compounds.
Monounsaturated fats
Monounsaturated fats, also known as the “healthy” fats, are in foods such as avocado, nuts, and olive oil. Consuming foods with monounsaturated fats can increase the brain’s productivity and improve memory.
Caffeine (in moderation)
Dark chocolate, tea, and coffee all contain caffeine but to differing degrees. Too much caffeine can make a person feel jittery and overly stimulated and can lead to terrible energy crashes later in the day. Consuming too much caffeine can therefore yield opposing results, feeling more tired afterward. But in small dosages, caffeine can increase focus.
Water
The brain is 73% water, making dihydrogen monoxide (aka. water) a necessity for a productive brain. While a person’s lifestyle, environment, and overall health affect the amount of water needed, thirst level and urine color are good indicators of hydration.
If you are concerned about not taking in enough of the things listed above, here are some swaps you could make in your food choices.
Lollipop, candy → fresh or dried fruit
Cereal → oatmeal with fruit and nuts
Ice cream → yogurt with berries and chocolate
These swaps are just suggestions. Play around with what works for you. Nobody has to deny what they truly want for a healthier version of it. But it is good to know that there are alternatives if and when you are ready to try them.
Sources:
“Cholesterol.” The Nutrition Source, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/cholesterol. Accessed 19 July 2023.
“Foods That Help Our Brain Study.” ReachOut Australia, www.au.reachout.com/articles/foods-that-help-our-brain-study. Accessed 9 July 2023.
Mayo Clinic Staff. “Water: How Much Should You Drink Every Day?” Mayo Clinic, 12 Oct. 2022, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=So%20how%20much%20fluid%20does,fluids%20a%20day%20for%20women. Accessed 19 July 2023.
“Omega-3 Fatty Acids: An Essential Contribution.” The Nutrition Source, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats. Accessed 19 July 2023.
Ware, Megan. “How Can Antioxidants Benefit Our Health?” Medical News Today, 31 Mar. 2023, www.medicalnewstoday.com/articles/301506#food-sources. Accessed 19 July 2023.
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