You are what you eat. Feed your brain the right foods to increase mental toughness and improve memory and learning.

Did you know that although your brain is the command center of the body, it only accounts for about two percent of your total body weight? If you eat the right number of calories to maintain your weight, about 20 percent of that energy is used to power your gray matter.

The brain is made up of billions of neurons that send and receive messages throughout the nervous system. Signals pass from one neuron to the next, and certain nutrients are needed to produce neurotransmitters that make the jump between neurons. Serotonin, dopamine, and acetylcholine are common neurotransmitters that can have a huge impact on your mood, sleep patterns, mental acuity, and thought processes.

Continuous activity within the brain requires a high level of energy to continue. Your body’s job is to supply your control center with a good flow of glucose energy. The right nutrients can help increase mental productivity and help your body better deal with the stress and demands of a busy, modern lifestyle.

OMEGA-3 FATTY ACIDS

Omega-3 essential fatty acids are vital for proper brain development. These good fats help regulate serotonin levels in the brain, a low level of which can be linked to depression, mood swings, and lethargy. Omega-3s improve mental acuity and concentration.

DHA, a form of omega-3, is found in fatty fish such as salmon, herring, trout, sardines, and tuna. Other foods rich in omega-3s include flaxseeds, walnuts, olive oil, green leafy vegetables, strawberries, and avocados.

B-VITAMINS

Vitamins in the B range can help improve mental stamina and memory and ease the effects of mental exhaustion and depression.

Foods rich in B vitamins include vegetables such as cabbage, cauliflower, and broccoli or foods rich in protein, such as meat, egg yolks, or peanuts. Whole foods are rich in vitamin B6, which plays an important role in the synthesis of some of the neurotransmitters. Bananas are often labeled as brain food because they are high in vitamin B6, contain potassium, and provide glucose energy for the brain. Brown rice and oatmeal are good sources of vitamin B6, and some breads and cereals may be fortified with B12. Oysters contain a good amount of vitamin B12 and are rich in zinc and iron, other important elements for the brain.

Folic acid (vitamin B9) is essential for the development of the baby’s brain and nervous system during pregnancy. Green leafy vegetables and liver are high in folic acid.

PROTEINS AND CARBOHYDRATES

Protein-rich foods also help maintain healthy brain function and mental performance for learning. Good protein brain food includes eggs, almonds, walnuts, meat, soy, milk and other dairy products.

Proteins can also be combined with carbohydrates to provide the brain with a nice boost of glucose energy. Combinations of protein and carbohydrate foods, such as yogurt with muesli and nuts or whole-wheat toast and a scrambled egg, are good choices for breakfast.

ANTIOXIDANTS

Antioxidants are the protectors of the brain and nervous system and protect against ‘free radicals’ or molecules that damage cells and contribute to ageing. Antioxidants also help improve memory and cognitive ability of the brain.

Antioxidant-rich foods include spinach, tomatoes, broccoli, strawberries, raisins, plums, walnuts, sunflower seeds, dates, kidney beans, and cocoa beans.

Regardless of the foods you choose to power your body and brain, it’s always important to eat a balanced diet, with food choices from different groups. Also remember to have that refreshing glass of water, it’s essential for your brain! Just as dehydration negatively affects many different bodily functions, a lack of water also causes mental fatigue.