2. Examine dietary factors supporting cognitive performance

The brain needs the right nutrients to think, learn, and remember. What we eat affects brain development, memory, concentration, and even mood. A well-balanced diet can improve cognitive function and reduce the risk of neurodegenerative diseases such as dementia. 

2.1 Macronutrients and micronutrients essential for brain health

Macronutrients – the main nutrients for the human body  Macronutrients are the main source of energy for the body, including the brain. They also serve other important functions, as explained in Module 1. 

Vitamins and minerals essential for brain function 
These nutrients play a key role in maintaining brain health and preventing neurodegenerative diseases. 

Additional nutrients that support brain health

2.2. The impact of diet on neurotransmitters and cognitive functions 

Can diet improve memory and concentration? 

Sometimes we try to focus on studying, but our mind gets distracted easily. It turns out that a diet rich in nutrients that support the production of acetylcholine can help improve concentration and memory. Acetylcholine is a neurotransmitter that is essential for learning and memory processes. It is found in foods like spinach, beans, eggplants, and pumpkin. This is why people who regularly eat vegetables and legumes may notice better focus and attention when working on tasks (Briguglio et al., 2018). 

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Dopamine
Why food improve your mood

We all like to feel energetic. That’s the role of dopamine, often called the “motivation neurotransmitter.” When dopamine levels are low, we may feel tired, unmotivated, and give up easily. Some foods can help increase dopamine levels. These include bananas, avocados, tomatoes, and nuts (Briguglio et al., 2018). 
An interesting fact is that dopamine levels go up when we eat something we enjoy. That’s why it’s easy to reach for sweets when we feel sad — sugar quickly boosts dopamine, but the effect doesn’t last long. That’s why, instead of chocolate bars, it’s better to choose healthy sources of dopamine that give us more lasting energy. 

Avocado

Banana

Tomato

Nuts

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Walnuts

strawberries

Kiwis

Peppers

Serotonin – the “happiness hormone” on your plate

There’s a good reason why serotonin is called the happiness neurotransmitter. It helps regulate mood, creates a sense of calm, and supports healthy sleep. When serotonin levels drop, we’re more likely to feel down and crave snacks. However, we can naturally support serotonin production by eating foods rich in tryptophan — an amino acid that is a building block for serotonin. Tryptophan is found in bananas, kiwi, nuts, bell peppers, and strawberries. 

Interestingly, eating carbohydrates can also raise serotonin levels. That’s why after a stressful day, we may crave pasta or cookies. The problem is that the serotonin boost from “unhealthy” snacks is short-lived and can lead to an “emotional rollercoaster.” That’s why it’s better to choose foods naturally rich in tryptophan and include healthy carbohydrate sources, such as whole grain bread or buckwheat (Briguglio et al., 2018). 

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How can diet help calm the nerves?

We all have stressful days when it’s hard to relax and quiet our thoughts. In such moments, GABA – gamma-aminobutyric acid – can be very helpful. GABA is a compound in the brain that helps calm and relax the mind, especially after a stressful day (Briguglio et al., 2018). 

GABA is found in foods such as green tea, fermented vegetables, almonds, and whole grain products. Many people notice that after drinking a cup of green tea, they feel calmer – this is thanks to the ingredients in the tea that support GABA activity. 

Green tea

Almonds

Fermented vegetables

Green tea

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Glutamate

Not all neurotransmitters have a calming effect – some, like glutamate, are stimulating. Glutamate is essential for fast information processing and quick responses to stimuli. This compound is found in foods like tomatoes, spinach, aged cheeses, and soy sauce. 

Although glutamate is necessary for normal brain function, too much of it can lead to overstimulation and difficulty concentrating. Some people may be sensitive to monosodium glutamate (MSG) – a common flavour enhancer used in fast food and highly processed foods. That’s why it’s important to pay attention to what we eat and avoid excessive food additives (Briguglio et al., 2018). 

Can histamine cause headaches?

Some people experience headaches after eating aged cheese, red wine, or fermented foods. This may be linked to the presence of histamine — a neurotransmitter that helps regulate sleep, blood pressure, and allergic responses. 

Histamine is found in fermented products such as blue cheese, wine, beer, and sauerkraut. While small amounts are necessary for health, excess histamine can cause unpleasant symptoms, especially in people who are sensitive to it (Briguglio et al., 2018). 

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Food as a tool to improve mood and health 

What we eat affects not only our body, but also our mind. By choosing the right foods, we can support the production of neurotransmitters that regulate mood, focus, and stress resilience. A diet rich in fresh fruits, vegetables, whole grains, and healthy fats helps maintain the brain’s chemical balance and improves overall well-being. 

Next time you feel tired, stressed, or unmotivated, think about what you’ve been eating. Instead of reaching for another cup of coffee, try a banana, a handful of nuts, or a cup of green tea (Briguglio et al., 2018). 

2.3. Which substances are harmful to the brain?

Some foods can negatively affect brain function and speed up brain aging: 

• Trans fats and highly processed foods – may cause inflammation in the brain, worsen memory, and increase the risk of neurodegenerative diseases. 
• Refined sugar – too much sugar leads to blood glucose spikes and drops, causing problems with concentration and fatigue. 
• Excess salt – can raise blood pressure and increase the risk of memory problems. 

2.4. How to maintain a brain-healthy diet?

Keeping the brain healthy requires making conscious food choices that support its function. Below are recommendations based on the guidelines of the World Health Organization (WHO). 

Dietary recommendations for brain health 

1. Follow a Mediterranean-style diet that includes fruits, vegetables, legumes (e.g. lentils, beans), nuts, and whole grains (e.g. unprocessed corn, millet, oats, wheat, brown rice). 

2. Eat at least 400 g (five portions) of vegetables and fruits per day. 
   Potatoes, sweet potatoes, and other starchy root vegetables are not counted in this category. 

3. Limit free sugar intake to less than 10% of total daily calories 
   (that’s about 50 g or 10 teaspoons of sugar for a person with a healthy body weight consuming about 2000 kcal per day). 
   👉 For additional health benefits, it is best to reduce sugar to less than 5% of total daily calories (25 g). 
   👉 Free sugars include those added to foods and drinks by manufacturers, cooks, or consumers, and those naturally present in honey, syrups, fruit juices, and fruit juice concentrates. 

4. Fats should make up less than 30% of total daily calories. 
   👉 Choose unsaturated fats (found in fish, avocados, nuts, sunflower oil, canola oil, and olive oil). 
   👉 Avoid saturated fats (found in fatty meats, butter, palm and coconut oil, cream, cheese, and ghee). 
   👉 Trans fats are harmful! 
   🚫 Avoid industrial trans fats (found in processed foods, fried foods, baked goods, hard margarine, and spreads) as well as naturally occurring trans fats from ruminant animal products (e.g. beef, lamb, goat, and dairy). 
   👉 Limit saturated fats to less than 10% and trans fats to less than 1% of total daily calories. 

5. Consume less than 5 g of iodized salt per day (about 1 teaspoon). 
   A brain-healthy diet is based on natural, unprocessed foods that support cognitive function and protect against neurodegenerative diseases! 

(Source: Risk Reduction of Cognitive Decline and Dementia: WHO Guidelines. Geneva: World Health Organization; 2019.) 

Healthy eating not only improves concentration, memory, and mood, but can also reduce the risk of neurodegenerative diseases. The earlier we start caring about our diet, the better it will be for our brain in the future! 

Healthy eating is based on consuming a variety of food groups that provide the brain with essential nutrients. Some foods help improve memory, focus, and cognitive function, while others may lead to low energy and reduced mental performance. The table below presents examples of brain-friendly food choices and foods that should be limited or avoided (Puri et al., 2023). 

2.5. Breakfast 

Breakfast is the most important meal of the day because it provides the energy needed for effective brain function. Eating a healthy breakfast regularly improves memory, concentration, and problem-solving skills. Skipping breakfast can lead to a drop in blood sugar levels, resulting in fatigue and learning difficulties (Puri et al., 2023)

✔ Research shows that people who eat breakfast regularly perform better on memory and concentration tests than those who skip it. 
✔ Eating the right kind of breakfast improves information processing speed and problem-solving ability. 

✔ Best breakfast foods include: 
• Whole grain oats 
• Plain yogurt 
• Fruits (e.g. berries) 
• Nuts 

❌ Avoid breakfasts rich in simple sugars (e.g. sweetened breakfast cereals, pastries), which can cause rapid spikes and drops in energy.