The brain is the most complex organ in the human body. To ensure all of its functions, it needs to be well-nourished. To achieve this, there are foods that have the ability 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 6s. They play a crucial role because the membranes in your body are made up of these omega 3s.

What is the role of omega 3?

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

What foods are rich in omega 3?

There are three main types of omega-3: alpha-linolenic acid, eicosapentaenoic acid, and docosahexaenoic acid (DHA). The latter is predominantly found in brain membranes. DHA is naturally found in oily fish such as salmon, herring, mackerel, and sardines.

Choose foods with a low glycemic index.

The brain is a glucose-dependent organ. That is, its main energy source is glucose. It consumes an average of 130g 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 more gradual way. At OKR, 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 vitamins.

These vitamins play an essential role in the transmission of nerve impulses, in the formation 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 disorders as well as extreme fatigue.

Vitamins B3 and B6.

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

Vitamins B9 and B12.

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

Antioxidants.

The brain uses a lot of energy during the day. This activity inevitably leads to the production of waste, particularly free radicals. These are very aggressive and can destroy certain structures such as DNA. They cause a lot of cellular damage in the brain, thus diminishing 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, and anthocyanins, for example.

Did you know?

Turmeric is a powerful antioxidant spice. Studies suggest it protects the brain and has an effect on memory disorders.

Foods rich in B vitamins.

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

Vitamin E.

Particularly useful for the elderly, vitamin E helps prevent cognitive decline. It's also a powerful antioxidant that helps protect neurons. It's found in walnuts, almonds, avocados, and olive and rapeseed oils.

Calcium.

Calcium plays a metabolic role in nerve cells. It allows the release and exchange of neurotransmitters between cells in the body, which triggers 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.