How does diet impact Cognitive Performance?

Food determines mental well-being and influences our cognitive performanceTherefore, in this post we will see what to take into account.

Depression affects more than 300 million people, a condition that, according to the World Health Organization, ranks fourth in terms of disability globally. The prevalence of this disease is increasing, affecting approximately 7% of women and 4% of men.

Systematic reviews and pooling of data from multiple studies suggest that following an adequate diet it can be an effective strategy to avoid disorders related to mental health and improve performance cognitive.

we tell you how sports nutritionists, what you can do to improve your performance from what you eat.

Can food help us create neurons?

Surely you have heard many times that neurons cannot regenerate.

Here's some good news: our lifestyle, including diet, exercise, and stress, plays a key role in the generation of new brain cells. in other words, neurogenesis, or creation of neurons, if possible.

The hippocampus, a region related to memory and learning, is one of the areas where this occurs. Also the hypothalamus, which regulates the feeling of hunger, is involved in this process.

The production of neurons depends on different types of cells and chemical signals in the brain. Misregulation in these processes can lead to obesity and diabetes. Therefore, neurogenesis may be a protective factor against these conditions.

Our lifestyle, including the way we eat, exercise, and manage stress, can influence the generation of new brain cells. This means that we can modify our lifestyle to favor this process of creation of neurons.

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Negative foods for cognitive performance

There are not a few studies that point to overeating, obesity, excessive consumption of unhealthy fats or a diet with little nutritional density can trigger an inflammatory response. This inflammatory response affects both the circulating elements that control the feeling of satiety and the brain structures involved in cognition and emotions.

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Foods that negatively impact cognitive performance

• The food processed and ultra-processed, which contain high levels of added sugars, saturated fats and artificial additives. These ingredients can have long-term negative effects on brain health.
• The fats saturated and trans fats. This type of fat, present in foods such as fatty meats (especially if they are processed) and foods commercial fried foods, have been associated with an increased risk of cognitive decline and disease cerebrovascular.
• The normalization of the consumption of refined sugar. The normalization of the consumption of sugary drinks, sweets and desserts, has been linked to an increased risk of cognitive problems and memory impairment.
• excessive consumption of alcohol it can have a negative impact on brain function and long-term memory, increasing the risk of neurological disorders such as dementia.
• Caffeine in excess. While caffeine in moderate amounts can improve concentration and alertness, excessive consumption can cause anxiety, insomnia, and cognitive difficulties.

Positive foods for cognitive performance

Now it's time to talk about the positive part of this topic. we found many nutrients or bioactive compounds that can positively impact our brain capacity. This is due to the anti-inflammatory effect of these foods, as well as their protective function against neurotoxins. What are the most beneficial nutrients?

• vitamins. They are essential for good health, and vitamin A in particular has been linked to preventing memory loss and depression.
• Zinc. The mineral zinc is important in fighting depression and promoting neurogenesis and memory development. Therefore, an adequate intake of zinc has been associated with the reduction of depressive symptoms.
• Omega 3. Adequate consumption of omega-3 fatty acids, such as EPA and DHA, can have positive effects on mental performance and brain health. These nutrients are linked to brain development, cognitive function in older adults, and possible reduced risk of neurodegenerative diseases. Also, although more research is required, its impact on mental health, particularly mood disorders, has been studied.
• polyphenols. Polyphenols are chemical compounds present in some plants, such as flavonoids, curcumin, and resveratrol. Foods like cocoa and blueberries contain polyphenols, which may have beneficial effects on memory, attention, and other cognitive abilities.

In what foods do we find these nutrients?

The good news is that there are many foods that benefit cognitive performance.

Look!

• Vegetables. They are fundamental, because with vegetables we are incorporating essential nutrients, antioxidants and benefits for intestinal health. Specifically, green leafy fruits and vegetables, such as spinach, broccoli, and berries, contain antioxidants and beneficial plant compounds that are associated with less spoilage cognitive.
• Nuts and seeds. Walnuts, almonds, chia seeds and flax seeds are sources of fat antioxidants and vitamin E, which are believed to help protect the brain and improve cognitive function.
• Chocolate.Dark chocolate (with a high percentage of cocoa) has antioxidants and flavonoids that could increase blood flow to the brain, generating beneficial effects on memory and attention.
• probiotics. Although more research is needed, studies suggest that probiotics (live microorganisms) may have positive effects on cognitive performance and brain health, due to its role in communication gut-brain. as well as promoting cognitive function.
• Extra virgin olive oil. It is high in antioxidants and healthy fatty acids.
• Coffee and tea. Coffee along with tea (especially green tea), due to the contribution they contain in antioxidants and caffeine, can improve brain function, alertness and concentration.
• Fish (especially blue). Salmon, tuna and sardines, among other oily fish, are rich in omega-3 fatty acids, a type of essential fat for brain development and function.

In summary, there is no food or nutrient that will directly improve our cognitive performance. It will be the lifestyle and following a well-planned diet that will allow us to achieve benefits in this regard.