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 Nutrition and brain funtion
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.
Carbohydrates
This is the largest part of the brain and is divided ithe brain’s main fuel. Whole grain foods like oatmeal, brown rice, and whole grain bread provide steady energy, which helps improve concentration and memory. In contrast, refined products with little fibre (e.g. sweets, white bread) can cause sudden spikes in blood sugar, leading to drops in energy and difficulty focusing.
Proteins
contain amino acids needed to produce neurotransmitters like dopamine and serotonin, which influence mood and cognitive functions. The best sources include lean meat, fish, eggs, legumes, and dairy products.
Fats
healthy fats, especially omega-3 fatty acids, are essential for building neurons and improving cognitive functions. They are found in fish (such as salmon and mackerel), nuts, and seeds. Omega-3s support memory, reduce the risk of neurodegenerative diseases, and improve focus.
Vitamins and minerals essential for brain function
These nutrients play a key role in maintaining brain health and preventing neurodegenerative diseases.
B vitamins (B6, B9 – folic acid, B12)
Support the production of neurotransmitters and the proper functioning of neurons. Deficiencies can lead to memory problems and depression. Good sources include meat, fish, eggs, and leafy green vegetables.
Vitamin D
affects memory, mood, and immune function. Low vitamin D levels have been linked to a higher risk of dementia and reduced cognitive performance. Main sources include fish, dairy products, and sunlight exposure.
Iron
Essential for delivering oxygen to the brain. Deficiency may cause fatigue, trouble concentrating, and weakened memory. Found in red meat, spinach, and legumes.
Antioxidants (Vitamins C, E, and polyphenols folic acid, B12)
Protect brain cells from oxidative stress and inflammation, which contribute to brain aging. Found in berries, nuts, green tea, and dark chocolate.
Magnesium and zinc
Support memory and concentration. Magnesium helps reduce stress, while zinc is involved in nerve signal transmission. These minerals are found in nuts, pumpkin seeds, legumes, and dark chocolate.
Additional nutrients that support brain health
Flavonoids and polyphenols
Natural compounds found in fruits (e.g. berries, grapes, apples), vegetables, tea, and red wine. They support learning and memory and help protect against neurodegenerative diseases.
Probiotics and fibre
Gut health has a direct impact on brain function. Gut bacteria influence the production of neurotransmitters like serotonin. Fermented foods (which contain beneficial bacteria for the gut, such as yogurt, kefir, and fermented vegetables with lactic acid), natural yogurts, and fibre-rich vegetables (e.g. broccoli, carrots) help maintain a healthy gut microbiome balance, which may improve mood and cognitive function.
2.2. The impact of diet on neurotransmitters and cognitive functions
Every day, the brain processes thousands of stimuli – it determines how we feel, how we learn, and what decisions we make. Its work depends on a complex network of neurons that communicate with each other using special chemical substances called neurotransmitters. Whether we have enough of these substances affects our mood, stress levels, concentration ability, and even how well we sleep.
Although the body produces neurotransmitters on its own, diet plays a key role. What we eat provides the nutrients needed for their production and proper function (Briguglio et al., 2018). So, let us consider how our daily food choices influence the way our brain works.
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).
To assess your knowledge on this topic, do exercise 7 in the exercise book
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.
To assess your knowledge on this topic, do exercise 8 in the exercise book
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).
To assess your knowledge on this topic, do exercise 9 in the exercise book
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.
To assess your knowledge on this topic, do exercise 10 in the exercise book
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).
To assess your knowledge on this topic, do exercise 9 in the exercise book
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).
To assess your knowledge on this topic, do exercise 11 in the exercise book
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).
