Brain Food: The Secret to Academic Success
What we eat affects us, and not just in terms of weight. If we want our brain to function at its best, we need to have a good diet. To be able to obtain the university eTítulo and pursue the job of our dreams, we often face long study sessions, intense concentration, stress, fatigue... In order to keep our brain in optimal conditions and make all those hours spent studying worthwhile, it is crucial that we pay much more attention to our diet. Let's see how to eat well so that our "engine" works at its best:
Don't live without omega 3
Omega 3 fatty acids are essential for our diet because they are crucial for brain function. Specifically, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are fundamental components of the brain's cell membranes. These membranes not only act as protective barriers, but they are also crucial for communication between nerve cells. In addition, synapses (the points of communication between nerve cells) depend on a series of chemical processes. Omega 3 facilitates efficient transmission of signals between nerve cells. This is vital for cognitive processes such as memory and learning. During brain development (up to 25 or 30 years old), omega 3 plays a crucial role in the formation and growth of new nerve cells. This is especially important in maintaining brain plasticity, which is the brain's ability to adapt and learn over time. Here are some excellent sources of omega 3 that we should include regularly in our diet:- Fatty fish such as salmon, trout, and sardines.
- Chia and flax seeds.
- Nuts, especially walnuts (ideal for snacking while studying).
The Importance of Antioxidants in Diet
Antioxidants should be present in any healthy diet because they protect and maintain the health of our battered and exhausted university brain. First of all, they are good for circulation and have anti-inflammatory properties, which improves the elasticity of blood vessels and promotes efficient blood circulation in the brain. This ensures an adequate supply of oxygen and nutrients, crucial elements for cognitive performance, memory, and learning. But that's not all. Our brain is constantly exposed to oxidation, a natural process that occurs during cellular metabolism. However, when this process becomes imbalanced and there is an excess of free radicals, oxidative stress is generated that affects nerve cells. Antioxidants counteract these free radicals, reducing oxidative stress and protecting neurons from possible short and long-term damage. Where can we find antioxidants?- Colorful fruits and vegetables: Fruits and vegetables such as berries, apples, spinach, and peppers are rich in antioxidants such as vitamin C and flavonoids. Include a variety of colors in our meals to obtain a wide range of antioxidants.
- Nuts and seeds: Almonds, walnuts, sunflower seeds, and pumpkin seeds are excellent sources of vitamin E and other antioxidants.
- Green tea: Green tea is rich in catechins, a type of antioxidant. In addition to its antioxidant properties, it has been associated with cognitive benefits, including improved memory and attention.
- Extra virgin olive oil: Extra virgin olive oil contains polyphenols that act as antioxidants and have been shown to have beneficial effects on brain health.
- Dark chocolate: Dark chocolate (in moderation) is another rich source of antioxidants, especially flavonoids. Options with a high cocoa content are best for obtaining more benefits.
Lean proteins on the menu
Lean proteins provide a complete source of essential amino acids. These amino acids are like the Lego pieces that the body uses to build and repair tissues, including brain cells. By obtaining a complete range of amino acids, we ensure that the brain has the necessary components to maintain and repair its structures. The synthesis of neurotransmitters (such as dopamine and serotonin) depends on the availability of amino acids, especially those that come from lean proteins. These neurotransmitters are crucial for regulating mood, stress, and cognitive function. Lean proteins contribute to maintaining cognitive functions, including memory, attention, and information processing capacity. They also help stabilize sugar levels. Spikes and drops in blood sugar levels can negatively affect concentration and cognitive function. And if, in addition to our health, we want to watch our weight, it is good to know that lean proteins are satiating and prevent constant fluctuations in energy levels that could affect mental clarity. Sources of lean proteins:- Lean fish: Fish such as tuna, hake, and cod are rich in proteins (but be careful with the fishing area because they are threatened species).
- Eggs: Eggs are an excellent source of proteins and contain all essential amino acids.
- Legumes: Chickpeas, lentils, beans... all are vegetarian options rich in lean proteins. If we combine them with whole grains, we will have a complete source of proteins.
- Tofu and Soy: For vegetarian options, tofu and other soy products are rich in proteins and versatile in cooking.
Get the hang of whole grains
Despite the fact that our diet tends to lean towards refined flours, complex carbohydrates, present in foods such as whole grains, legumes, and vegetables, provide a sustained dose of glucose, which is the main source of energy for the brain. Unlike simple carbohydrates, which can cause sudden spikes and drops in glucose levels, complex carbohydrates offer a gradual and steady release of energy that will maintain proper cognitive function throughout the day and help prevent mental fatigue. Glucose is the preferred fuel for the brain, especially during tasks that require significant mental effort. Complex carbohydrates ensure that there is enough glucose available to support cognitive functions such as thinking, memory, concentration, and problem-solving. It is not only important how well we learn everything, having a good mood is much more important, and it turns out that complex carbohydrates are also linked to the production of serotonin, a neurotransmitter that influences mood and stress reduction. Sources of complex carbohydrates:- Whole grains: Oats, brown rice, quinoa, and barley are excellent sources of complex carbohydrates.
- Legumes: Chickpeas, lentils, and beans provide complex carbohydrates along with proteins and fiber.
- Starchy vegetables: Potatoes, sweet potatoes, and carrots contain complex carbohydrates and are rich in nutrients.
- Fruits: Fruits such as apples, pears, and berries also offer complex carbohydrates along with fiber and antioxidants.
- Whole grain products: Whole wheat bread, whole wheat pasta, and whole grain products are nutritious options for complex carbohydrates.
Without proper hydration, we achieve nothing
The brain is highly sensitive to changes in the body's water balance. Staying hydrated helps maintain this balance, ensuring that brain cells function in a fluid and optimal environment. Dehydration can lead to fatigue, lack of concentration, and confusion. These symptoms directly affect cognitive function. Water is an essential component for the transport of nutrients through the circulatory system that maintains cognitive functions. Proper hydration will have a positive impact on cognitive performance, including short-term memory, attention, and mood. Even mild dehydration can affect these functions. How do we hydrate properly?:- Water: Water is the most direct and healthy option for staying hydrated. Drinking two liters of water throughout the day is essential to ensure a constant flow of fluids to the brain.
- Fruits and vegetables with high water content: Fruits such as watermelons, melons, and strawberries, as well as vegetables such as cucumbers and celery, are excellent options for increasing fluid intake through food.
- Unsweetened beverages: Unsweetened tea, black coffee, and herbal infusions are additional options for staying hydrated. Avoid excessive consumption of sugary and caffeinated beverages, as they can have diuretic effects.
- Even if we want to drink two liters of water a day, we often forget. That's why there are tricks that can help us, such as always carrying a thermos bottle, setting an alarm on our phone, or using one of these useful apps that will remind us.
