• The worst foods for our brain
• Products that have a positive effect on our brain

What we eat has a significant impact on how our brain functions—on its efficiency, on the speed of memory and learning, and on concentration. A well-nourished brain works faster and more efficiently. If we don't regularly supply it with fresh, healthy foods, we tire more quickly, lose concentration, and learn more slowly. Simply eating isn't enough to improve our mental functioning. There are foods that can do more harm than good. Make sure we're not feeding our bodies valuable nutrients, but rather simple sugars, trans fats, and excess salt—products that can severely impair our brain function and contribute to:

• Deterioration of memory and concentration,
• the appearance of lethargy, drowsiness and laziness,
• Feelings of irritability
• Reduce attention,
• apathy
• Mood disorders and mental exhaustion,
• Reduction in creativity.

The worst foods for our brain

First, it's worth taking a look at the bad foods that are best avoided, especially when given to children. First, the worst foods for the brain consist primarily of highly processed foods rich in hydrogenated fat, preservatives, artificial sweeteners, and unhealthy carbohydrates. Furthermore, such foods are high in calories while providing little to no valuable nutrients.

• Hydrogenated vegetable oils

Trans fats are considered the most harmful type of fat, and their consumption leads to memory and concentration problems. They are found primarily in fast food, chips, margarine, instant products such as powdered soups, ready-made sweets, and even breakfast cereals advertised as healthy breakfasts for children.

• Sweet carbonated drinks

And also all types of products sweetened with fructose and glucose-fructose syrup, such as jams, homogenized cheeses, children's drinks, and some yogurts. Researchers at UCLA (University of Los Angeles) have shown in rats that fructose impairs memory and contributes to the development of type 2 diabetes and dementia.

• Aspartam

The sweetener is found in chewing gum, candy, sodas, many "zero-calorie" products, and even sore throat tablets. It has particularly negative effects on children, causing headaches and oxidative stress.

• Refined carbohydrates

Carbohydrates are extremely important for the proper functioning of our brains. However, refined carbohydrates are grain products that are processed by the manufacturer to such an extent that the food no longer contains fiber, minerals, and vitamins. These foods include white bread, various rolls, white rice and pasta, cookies, crackers, breadsticks, pizza, and waffles.

• alcohol

Although it may seem that an evening glass of wine helps us calm down and has a positive effect on sleep, the reality is completely different. Even small amounts of alcohol damage nerve cells, and sleep after alcohol consumption is shallower, predictable, and doesn't fully regenerate the body.

Products that have a positive effect on our brain

These are mainly fresh vegetables and fruits, products rich in the nutrients necessary for the proper functioning of the brain:

• Magnesium, which protects the nervous system. Foods rich in magnesium include:
• Cocoa and high-quality dark chocolate ,
• Nuts – walnuts, hazelnuts, almonds and others,
• Sunflower seeds, pumpkin seeds,
• Oatmeal,
• bananas,
• legumes,
• brown rice .
• Zinc – reduces stress, influences well-being, and has a positive effect on thought processes and concentration. Zinc-rich foods include:
  • eggs,
  • Sunflower seeds, sesame seeds,
  • poultry meat,
• Products rich in B vitamins – Vitamin B protects neurons from aging, supports memory, concentration, and the learning process. B vitamins are supplied together with:
  • Whole grain products,
  • seeds and kernels,
  • Dairy products, poultry and eggs,
  • beans,
• Products rich in fatty acids, i.e., unsaturated acids such as omega-3 and omega-6, which protect neurons and support the transmission of nerve impulses. Unsaturated acids are mainly found in:
  • Sea fish such as mackerel or salmon,
  • Oils - rapeseed, linseed and olive oil,
  • an avocado.
• Products with a high content of vitamin E, which improves brain function and has a positive effect on memory:
• an avocado,
• olive oil
• Hazelnuts and almonds
• Seeds and sprouts

To keep our brains in top shape, a rich and varied diet is essential. It's important that the products we consume are as minimally processed as possible, fresh, and from trusted sources. It's worth reading the ingredients on the packaging to ensure the product doesn't contain harmful ingredients like aspartame, high-fructose corn syrup, or hydrogenated fats.

One of the fruits that has the most positive effect on the brain is the avocado , which contains the optimal ratio of omega-3 and omega-6 polyunsaturated fatty acids, as well as blueberries and strawberries, which are rich in antioxidants. We should eat a handful of seasonal fruit every day, snack on nuts and seeds instead of junk bars, and drink carbonated drinks like green tea instead. Green tea infusions have a very positive effect on the efficiency of connections between different areas of the brain. Also, remember that the brain doesn't like to go hungry, and it's important to eat regular meals for it to function optimally.