Keeping in mind the relevance of optimum brain function with this years exams approaching, our teenagers and lifelong learners may benefit from some helpful nutritional tips. With the intermittent sound bites from the media about how caffeine affects brain function and performance, we could perhaps look instead at foods which play a far more important role in how we feel and perform mentally. Here are a few indicators which I hope will go towards helping all of us keep our minds attentive and capable of learning.

  1. Brain fuel - Our brains are full of ‘hungry’ cells, which can consume approximately 20 percent of our daily calorie intake. The fuel it uses is glucose and the brain produces its own insulin for the transportation of glucose into cells. This fuel source needs to be slowly and consistently released to keep our brains working well. So, when we are studying, eating regular small snacks, comprising of a balance of proteins, fats and carbohydrates, will provide the steady stream of slow release nutrients we need to keep us focused. Foods such as nuts and seeds are good; cashews, walnuts, peanuts, almonds, sunflower and pumpkin seeds (lightly toasted are tastiest) all contain healthy oils, protein and fibre. Try our Trail Mix - a blend of fruit and nuts. Any of our nut butters made into a sandwich, using a good quality whole grain bread, is also perfect. The flour we use in our Organico Bakery is milled slowly to preserve the full nutrient value of the grain. We use no additives and all the B vitamins and fibre remain intact.
  2. Brain chemistry - All thoughts, feelings and memories occur as a direct result of nerve impulses passing through neurons - tiny electrical charges travel along a nerve and, at the end, trigger the release of certain chemicals called neurotransmitters. These include dopamine - which promotes motivation; serotonin - memory and emotions; acetylcholine - which influences short term memory; and noradrenaline - which promotes wakefulness. B vitamins are needed to make these chemicals. One of the best ways to ensure you get your B vitamins in food is by eating whole grains: brown pasta, brown rice and brown bread.
  3. Our ‘Second’ brain - Our gut is connected to our brain via the vagus nerve. As in the brain, our gut also produces neurotransmitters, such as the mood influencing serotonin. Therefore the condition of our gut has a direct impact upon our mental state. Healthy gut flora equals healthy, happy brain function. Nurture your gut with lots of live cultured foods. Use live yogurts or kefir (fermented milk) in a smoothie. Try sauerkraut, which is surprisingly delicious! A healthy gut will make you feel calmer, enabling you to concentrate. (Read the research UCC carried out in 2011.)
  4. Oil your brain - Omega 3 is in every cell membrane, and enables nutrients to pass through the membrane and into the cell. So eat oily fish, such as mackerel, and organic free range eggs. Sometimes it is advisable to use a supplement, such as Krill oil - it’s easily absorbed, with no fishy aftertaste. (Also, look out for Organico’s article on coconut oil in this month’s West Cork People.)
  5. Think Green - Fresh green vegetables such as kale are rich in protective antioxidants, vitamins and minerals. Try our Super Life green smoothie mix for a brain boosting snack or try our convenient pots of organic sprouts which, added to some hummus and avocado, make a really nutritional snack.
  6. Keep hydrated - Every cell in our body is surrounded by fluid which transports nutrients into cells and removes waste products. As caffeinated drinks increase the body’s water loss, we need to hydrate with water or diluted cordials (free from aspartame.) Diluted pure fruit juices are another good option; or herbal teas and caffeine free cereal drinks - like ‘Prewetts’, which is made from chicory

Finally, don’t forget we need to oxygenate our brains which means getting our hearts pumping! Exercise promotes the production of endorphins which are released in response to neurotransmitters; they make you feel relaxed and focused. Don’t continue to sit once you have lost your focus. It will actually benefit your studying to have short exercise breaks - so get up and move! And at the end of a good days brain workout get some sleep! Sleep enhances memory and helps us process information, giving us greater potential for problem solving and creative thinking.
Remember, it is most important to keep our minds active; challenge yourself by thinking about the food you eat and your brain will reward you with its increased performance!
by Fleur Hindley