Diet for the brain – what to eat and what to avoid for better thinking and a more open mind

It takes approx. 3 minutes to read this article

Our intellectual performance depends not only on frequent memory training, reading or rest, but also on a well-chosen diet. What products help improve concentration and affect the speed of thinking? Which ones are better to avoid?

What should not be eaten?

A big change to support the work of our brain will be the elimination from our diet of those products, which in excess damage our memory and intellectual performance

Excess salt in the diet

Excess salt in the diet is a simple way to flush water out of the body, later increasing blood pressure and creating adverse conditions for the brain. Less oxygenation of the brain can increase the likelihood of strokes and dementia years later. The World Health Organization recommends a daily salt intake of no more than 5 g per day.

Excessive sugar

High sugar intake causes constant spikes of insulin in the body. The part of the brain responsible for memory cannot fully develop its capabilities

Fast Food

Fast food is rich in compounds that negatively affect brain function. Studies have indicated that they also increase the risk of depression by up to 40%

Saturated fats

High intake of this ingredient increases the likelihood of Alzheimer’s disease. It is assumed that the consumption of saturated fats reduces the ability to learn and create new solutions.

Photo Karolina Grabowska/Pexels

What should you eat?

Which dietary components should you keep or even eat more often so that you can enjoy intellectual performance for a long time? Here are some of them:


These include substances that delay cellular aging by binding oxygen atoms. Their consumption reduces the chances of developing senile dementia and improves memory. You should eat antioxidant-rich berries, citrus fruits, cherries, watermelon, spinach, carrots, broccoli, Brussels sprouts, onions and cauliflower.

Unsaturated fats

Omega-3 and Omega-6 fatty acids protect neurons and improve impulse conduction. Their deficiency means not only a higher chance of Alzheimer’s disease, but also the onset of depression. What should we eat in order to provide ourselves with these components? It is worth getting fish, pumpkin seeds, sunflower seeds, walnuts and flax seeds.

B vitamins

Without B vitamins we are doomed to memory problems. So you need to consume buckwheat groats, natural yogurt, legumes, whole-grain bread and walnuts, among others

Folic acid

It is beneficial for proper oxygenation of the brain. It stimulates the growth of nerve cells and protects them. How to provide it in the diet? Best through the consumption of eggs, cereal grains, spinach, beans and peas

Magnesium and zinc

Providing the body with magnesium helps to combat drowsiness and irritability. So, you need to consume whole grain breads, dried fruits and almonds. Zinc, in turn, supports concentration. So it is worth consuming it along with mussels, beans, whole grain bread and almonds


The improvement of memory, concentration and reflexes is possible thanks to lecithin. It is found in eggs, fish, soybeans, rapeseed and peanuts

Complex carbohydrates

Instead of simple sugars contained in sweets and coloured drinks, you can provide energy for the brain in a better way. Complex carbohydrates allow for a gradual release of energy that will not be accompanied by irritability and memory impairment. High levels of these are found in bran, whole grain bread, beans, lentils, paddy rice and grains.

Regular meals

It is also worth taking care of the correct habits in terms of meal frequency. The proper functioning of the brain also depends on the food being delivered to it in regular portions. Therefore, it is important to eat at regular intervals, which should be developed as a habit.

Photo: silviarita/Pixabay

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