Intellectual stimulation: how to boost your performance?

Although the brain accounts for only 2 to 3% of total body weight, it is responsible for approximately 25% of the body's energy expenditure[1]. It is therefore essential to adopt lifestyle habits that support its proper functioning and help maximize its performance! Let’s take a look at our tips for improving cognitive stimulation.

What Is Neuronutrition?

Neuronutrition refers to micronutrition tailored to the brain[2]. It is the science that studies the impact of nutrition on brain function. What we eat influences our mood, our neuroplasticity, and therefore our memory. In addition to glucose, several micronutrients are essential for optimal brain activity.

The Negative Effects of an Unbalanced Diet on Brain Function

Clinical studies[3] have shown that a diet high in fats and sugars can have a negative impact on brain function. This type of diet may contribute to inflammation in a region of the brain involved in memory, potentially disrupting and impairing its function. In addition, an unbalanced diet may stimulate the area of the brain responsible for producing stress hormones. As a result, individuals may become more prone to stress and anxiety. Therefore, our diet plays an important role in both memory and stress management. During exam periods, it is advisable to avoid excessive consumption of foods that are high in fat and sugar. But which foods should be prioritized to enhance cognitive performance?

Which Nutrients Support Healthy Brain Function?

While the brain relies on glucose as its primary source of energy, it is not the only nutrient required for the maintenance of neurons and their communication. Adequate intake of vitamins, minerals, and certain fats is also essential to support proper brain structure and function.

• Vitamins: Supporting the Structure and Communication of Neurons

Vitamins are essential for maintaining the structure of the brain. In particular, B-complex vitamins—B1, B5, B6, B9, and B12—have a positive effect on cognitive performance and psychological functions. They contribute to the synthesis of a molecule involved in communication between neurons: acetylcholine. These vitamins can be found in foods such as asparagus, rice, and yogurt. Vitamins A and B1 also help limit neuronal degeneration, while vitamin A supports increased brain plasticity[4]. Good sources of vitamin A include apricots and carrots.

• The Role of Minerals in Cognitive Functions

Minerals play a key role in the functioning of neurons and, consequently, in the proper operation of the nervous system and cognitive functions. These include:

• iron, which is involved in the biosynthesis of molecules that transmit the nerve message. It is found in red meats, lentils and offal,
• magnesium that feeds the nerve cell. You will find it in your diet by eating dark chocolate, bananas or oilseeds,
• iodine, whose deficiency is the main cause of learning disabilities and brain damage. It is therefore used for intellectual development. Iodine is found mainly in sea salt or iodine enriched salt, human needs it only in small quantities in his diet,
• Zinc, like other polyphenols and antioxidants, plays a protective role against oxidative stress and helps to slow cellular aging. It also contributes to protecting cells from oxidative damage associated with the development of certain chronic diseases.
• Omega-3, one of the main components of the brain

The brain is primarily composed of water and fat, the latter forming the membranes that enable the transmission of nerve signals[5]. Among these fats are omega-3 fatty acids, which are found in particular in oily fish such as salmon, tuna, and sardines. Omega-3s have a protective effect on neurons, allowing them to form more connections, increase their plasticity, and regulate communication between nerve cells. Omega-3 fatty acids may therefore help reduce the risk of depression and chronic stress.

During exam periods or times of intense mental effort, consider having a snack to help support your performance. For a well-balanced snack, combine a dairy product, starchy foods, and a piece of fruit. While the key to success lies in a balanced diet, remember that memory also needs to be trained and maintained!

[1] TDAH France, Pr Olivier Coudron, Nutrition et cerveau, 2013

[2] Efficium, Neuronutrition (nutrition du cerveau), 2015

[3] Projet NutriNeuro, UMR Nutrition et Neurobiologie intégrée, G. Ferreira, 2011

[4] INRA, Sebastian Escalon, Santé du cerveau : l’alimentation idéal pour chaque âge de la vie, 2015

[5] TDAH France, Olivier Coudron, Nutrition et cerveau, 2016