Eating right for your brain can optimize cognitive performance, according to Susan Biali, M.D. In a blog for Psychology Today, Biali outlines some of her top tips for high performance eating to maximize brain power.
First up is starting the day off right—ideally with a solid breakfast and reasonable coffee consumption. Studies have shown students who eat breakfast perform better on academic tests, and that productivity carries into the workplace. For maximum staying power, get some protein along with the mainstay breakfast foods. Also, while regular coffee consumption has been shown to be protective against developing dementias, and can improve reaction time and concentration, moderation is the key. One cup over the line and concentration and performance slide.
While protein is one key macronutrient, don’t forget about the other two. Since the brain is more than 60 percent fat and nerve cells are constantly renewing their lipid cell membranes, make it a point to consume healthy fats, such as omega-3 fatty acids found in fish, to help keep those membranes flexible and fluid, Biali advised. She called omega-3 fatty acids “arguably the best miracle food for your brain,” working to enhance memory and slow cognitive decline.
The third part of the triangle, carbohydrates, also demands attention, as the sugar glucose fuels the brain. High-glycemic carbs can provide a short-term boost to memory and mental ability as they are broken down quickly and increase blood sugar; however, long-term performance can suffer. Turning to low-glycemic options such as whole-grain, high-fiber carbohydrate snacks can keep blood sugar on an even keel.
Finally, Biali called out the importance of iron, particularly for women, who are prone to skipping meals or dieting. It doesn’t take diagnosed anemia for the effects of low iron to manifest; symptoms of low ferritin levels include fatigue, depression, weakness and “brain fog.” Consider supplementing with a high-quality iron supplement to meet adequate stores.