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Thursday, June 26, 2014

How Diet & Nutrition Can Make You Smarter

By Kevin Sherrill

We all know the feeling.  Sometimes, your mind feels agile and aware, ready to handle complex issues and problems.  Other times, we feel sluggish, unfocused, our thinking is not quite clear.  It turns out, what you ate probably has a lot to do with how you are feeling and how your brain is working.

What I will attempt to address here is what kinds of foods or nutrients might help your brain work at a higher level, and what kinds of things you might want to avoid.  This is not intended to be an all-encompassing study, rather a quick and dirty guide to get you started.

What You Should Be Eating

Omega-3 Fatty Acids

In addition to the general health benefits associated with "healthy" omega-3 fats, the brain uses these fatty acids as a fuel source.  Omega-3 fatty acids have been associated with better cognitive performance, while a lack of these fatty acids can lead to anxiety and depression.  

Where to get them:  Salmon and sardines are the best sources of omega-3's.  For vegans, things get pretty difficult as animal sources are the best.  However, some omega-3's are present in walnuts, flax seeds, hemp seeds, and chia seeds.

B Vitamins

There are a number of B vitamins, but the most important appear to be vitamins B6, B12 and folate, with vitamins B1 and B2 also worth mentioning.  This study shows that higher blood levels of these vitamins were associated with higher cognitive function.

Where to get them:  When it comes to B12, vegans are again a bit out of luck - B12 is mainly found in animal products, like meat (especially liver), seafood, eggs, milk and cheese.  B6 and folate, however, are mainly found in non-animal sources, especially leafy greens, citrus, peas, potatoes, bananas, chickpeas and oatmeal.

Tyrosine

Tyrosine is a very interesting amino acid, especially for those of us involved in higher education, because it has been shown to reduce the effects of stress on cognitive performance.  So for someone who might be studying for the bar exam, entrance exam, or just working in a stressful environment, tyrosine could be a great ally.

Where to get it:  Tyrosine is best obtained through a supplement, like this one that I personally take when needed.

Curcumin

Curcumin is perhaps one of the most powerful and interesting natural compounds on earth.  Curcumin is a component of tumeric, which is the spice used in curry.  Curcumin has a host of health benefits, really well summarized here.  Curcumin, among other things, has been shown to be a powerful ant-inflammatory, anti-oxidant, and has been shown to reduce the risk of heart disease and cancer.  Not bad!  Best of all, for our purposes here, it has been shown to lead to improved brain function.

Where to get it:  You could eat a ton of curry with tumeric it in, but it would be very hard to get the quantities of curcumin needed.  Your best bet is to get it through a supplement, like this one.

Caffeine

It should not come as a surprise to many of us that caffeine can be a performance enhancer for your brain.  It enhances our ability to focus in the short term and affects a broad range of cognitive parameters.  However, there is also evidence that caffeine can help commit information to memory.  As with most things in life, however, moderation is the key.  A single 12oz cup of coffee appears to be about the right amount of caffeine to help memory.

Where to get it:  Purely for the caffeine content, any source is fine.  However, there are some additional benefits to getting your caffeine from either tea or coffee - namely the flavanoid content and lack of sugar.

Other Considerations


  • Eating a good breakfast has a positive effect on brain function, but a large lunch tends to make you tired.  
  • Getting some vitamin D helps, and the best way to do that is to get outside and get some sun exposure.  A brisk midday walk or run can help you get the sun exposure, while also taking advantage of the cognitive benefits of exercise (a subject worthy of a post in itself, but here is an introduction).  
  • Avoid sugar.  It is bad in essentially every sense for your body, but it can particularly affect your memory.  
  • Trans fats have a negative impact on cognitive performance.  Combine this fact with the previous bullet point, and a morning donut might be the worst thing for your brain.  
There you have it!