How does the food we eat affect how we feel? What foods should we consume to boost our cognitive performance and mental health?
Nutrition is crucial because it influences our mood, energy levels, and cognitive performance. Food is the fuel that powers both our body and mind, so making healthy dietary choices may have a significant effect on our general well-being.
In this article, we'll discuss how nutrition affects cognitive function, mood, and energy levels. In addition, we'll make some recommendations for healthy meals and snacks.
Nutrition and cognitive function
Nutrients from food supply the brain with energy, allowing brain cells to stay healthy. Some nutrients have the ability to protect against oxidative stress and reduce inflammation. Others aid in neurotransmitter production or reduce plaque in the brain. It is critical to take in enough antioxidants, vitamins and healthy fats that include these nutrients in order to sustain good memory and regulate mood.
Although nutrition can play a big role in brain health, much emphasis is placed on the need to maintain other areas of health for healthy brain functions, such as getting enough sleep, being physically active, quitting smoking, and minimizing stress levels.
How nutrition can affect your mood
Your brain functions on glucose and requires lots of it. In fact, while your brain makes up about 2% of your body weight, it uses between 20-25% of all the oxygen you inhale and calories you burn. However, this does not imply you can just breathe air and sugar and expect your brain to function properly!
Because, while your brain is clearly at the core of your mental health and emotional experiences in life, it is far from the complete picture. Other organs and systems, such as the neurological system, endocrine system, and digestive system, also contribute to what you perceive as "mind" and "mood.". And they all require the right fuel to perform properly.
"Fuel" for your body comes from the food you take in, and the fuel you choose can have a huge impact. Both the structure and function of what you eat have a direct impact on your brain's composition and functionality, which in turn affects your mood. It turns out that the saying "you're what you eat" isn't only applicable to your physical health but also to your mental and emotional health.
Suggestions for improved mood through nutrition
- Eat whole foods and avoid processed foods, which are high in unwanted food additives and preservatives that disrupt the healthy bacteria in the gut
- Consider increasing your intake of fresh fruits and vegetables. Frozen fruits without added sugars are a good choice too
- Eat enough fiber and include whole grains and legumes in your diet
- Eat a balance of seafoods, lean poultry, and less red meat each week
- Add a range of colorful, fresh fruits and vegetables to your diet
Nutrition and energy levels
Nutrition is key to energy levels. Its importance cannot be overstated. A balanced diet with carbohydrates, proteins, fats, vitamins, and minerals keeps your energy level up. It's important to know factors that affect energy metabolism; these include meal timing, hydration, and individual dietary needs.
Staying hydrated and eating regular meals are essential for a steady energy supply. Making smart food choices, like fruits, vegetables, legumes, lean proteins, whole grains, olive oil, nuts, and avocado, provides sustainable energy. Omega-3 supplements ($90) also play a crucial role in energy production and can be supplemented to support brain function and energy levels. In addition, vitamins and minerals from fruits and vegetables support energy production.
Nutrition and learning are intertwined. Essential nutrients impact cognitive function and mental activity. Balanced diets will help you concentrate better, retain memory, and perform better in school. Nutritious meals help children stay focused and learn better.
Under-nutrition leads to fatigue and lack of productivity. Poor nutrition disrupts hormone regulation, which affects sleep patterns and reduces energy levels. Nutrition's important for maximum energy levels and overall well-being.
Tips to increase the impact of nutrition on your energy levels
- Eat small meals frequently: Eating smaller meals frequently throughout the day can reduce fatigue. Naturally, your brain has a few energy reserves of its own; it just needs a steady supply of nutrients to work efficiently.
- Eat a healthy breakfast with protein-rich foods: Eating a healthy breakfast high in protein and nutrients can help boost your energy levels and restore your glycogen levels so that they are ready to keep your metabolism up for the day. Research has shown that people who consume a healthy breakfast tend to be more physically active in the morning than those who don't eat until later in the day.
- Remember your Vitamins: Vitamins D, C, B12, and iron are necessary daily to keep your energy levels high. While most of these requirements can be covered with the help of multivitamin supplements, healthy and balanced nutrition will cover them quite easily.
- Stay Hydrated: It's common knowledge that water is an important part of staying healthy. Lack of water can cause tiredness and a low energy level. Make sure you drink enough water to keep your energy level high. Blender for Smoothies ($120) is a great tool for creating quick and easy smoothies that help you stay hydrated in a refreshing way.
- Eat dinner early: Lack of proper sleep will drain your energy. Nutrition plays a huge role in your sleep quality as well. Have dinner at least 3 hours before you sleep, so that your energy levels go down by that time, fueling a better and more comfortable sleeping pattern.
Always remember that your body is unique and the best foods to give you energy are personal to you.
Balanced meal ideas
Learning to create a balanced meal is a helpful tool to ensure you consume a balanced diet. Basically, to create a balanced meal, it must contain all three macronutrients (protein, carbohydrates, and fat).
By prioritizing whole foods and including protein, carbohydrates, fiber, and fat in your meals, you can be sure you're consuming a more optimal balance of macronutrients, fueling your body appropriately, balancing your blood sugar, and supporting your micronutrient intake.
Think of it like ticking a box; at breakfast, lunch, and dinner, ensure there is a source of protein, carbohydrates, fiber, and fat on your plate. You can tick off each box more than once (i.e., include more than one vegetable for fiber or avocado and salad dressing for fat), but the protein, carbohydrates, fiber, and fat boxes must be checked at each meal to ensure it's well-balanced.
5 balanced meal ideas
- Oatmeal with yogurt, almonds, and berries
Why this is a balanced meal:
Protein = Greek Yogurt
Carbohydrates = Oats
Fiber = Berries
Fat = Almonds
- Sausage scramble with potatoes
Why this is a balanced meal:
Protein = Sausage
Carbohydrates = Potatoes
Fiber = Spinach and Cherry tomatoes;
Fat = Olive Oil
- Tofu and brown rice bowl
Why this is a balanced meal:
Protein = Tofu
Carbohydrates = Brown Rice
Fiber = Green Beans and Bell Peppers
Fat = Peanut Butter Sauce
- Pesto chicken pasta with broccoli
Why this is a balanced meal:
Protein = Chicken Breasts
Carbohydrates = Pasta
Fiber = Broccoli
Fat = Pesto
- Salmon stir fry with rice
Why this is a balanced meal:
Protein = Salmon
Carbohydrates = Rice
Fiber = Zucchini and Carrots
Fat = Sesame Oil
Balanced snack ideas
You need at least two of the following to create a balanced snack:
- Carbohydrates: Provide energy
- Protein: Gives a sense of fullness
- Fat: boosts satiety and feelings of fullness
This combination of carbs, protein, and/or a healthy fat provides long lasting energy, satiety, and blood sugar stabilization.
7 balanced snack ideas
- Apple + cheese
- Carrot sticks + guacamole
- Bagel + peanut butter
- Peaches + cottage cheese
- Raspberries + yogurt + chocolate chips
- Dried fruit + mixed nuts
- Celery sticks + peanut butter
You can also consider investing in a healthy snack subscription box (approximately $100). It offers a variety of nutrient-dense options, like nuts, seeds, and dried fruits.
You should also try out other combinations, just be sure they contain the needed ingredients for a balanced meal and snack.
Conclusion
Nutrition plays an important role in how you feel on a daily basis. Eating well at times is easier said than done, but the power of good nutrition cannot be overstated.
Remember, when it comes to food, quality matters just as much as quantity. Make sure you eat healthy food that will nourish your body. A healthy nutrition plan and some lifestyle changes will help maximize your body's full potential and help you feel energetic throughout the day
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