What foods to eat when you need to think

You look like a smart person. How can I see that? I can’t. But I’m saying it anyway because you’re reading this so you obviously care about your body. And only smart people leverage their body to optimize their performance, rather than taking shortcuts or relying on substances like caffeine (I write as I hoover down a triple espresso).

So, back to what I was saying…

You look like a smart person so you probably know what a healthy, balanced diet looks like. But if you’re struggling with your energy levels, focus, mood, and general sense of well-being you might be making a few boo-boos with your food choices.

Well, never fear, because in this article, we’ll give you some hard and fast tips on how to literally optimize your brain, mood, and thinking the way nature intended: through the foods you eat.

[Click here for Brainscape’s full guide on how to optimize your brain health through food and things like exercise, sleep, proper hydration, and more.]

Good foods for a happy brain (yay!)

Doctors, medical institutes, and annoying IG fitness freaks have been telling us for years: the best diet for promoting brain and whole-body health is one that is balanced and features plenty of the following:

• Lean proteins like white fish, plain Greek yogurt, beans, peas, lentils, skinned poultry, and eggs.
• Healthy fats (those omega 3 fatty acids) from avocados, fatty fish like salmon, nuts (particularly walnuts), seeds, and extra-virgin olive oil.
• Dark, leafy vegetables like broccoli, spinach, Swiss chard, and kale, which contain vitamins K, B6, and B12 for improved alertness and memory.
• Complex carbohydrates like whole-grain bread, brown rice, rolled oats, quinoa, barley, corn, vegetables, and fruits, etc.

Together, these foods contain a potent blend of vitamins, fiber, protein, and healthy fats that are scientifically proven to improve wellness, but particularly brain health . This is exactly the kind of advantage that will empower you to do your best work and impress the heck out of your boss, clients, and/or colleagues. Or, if you’re studying, it’ll take you from a C to an A; maybe even add a pretty + sign to that A.

YES, I know it’s boring to hear the same song about healthy food over and over again. But here’s the thing about science: when it’s right, it doesn’t tend to change much. That’s why Isaac Newton’s book on the laws of motion and gravitation—Philosophi? Naturalis Principia Mathematica—hasn’t been messed with since its publication in 1687.

Bad foods for a sad brain (boo!)

Ramen is easy, sure. That supersized Big Mac meal is convenient and freakin’ delicious. And who doesn’t love a snack of potato chips? But this bad food is not helping you perform better. In fact, it’s doing the opposite. (And you wonder why you haven’t pooped since last Tuesday.)

So, if you want to sound funny, smart, and erudite (and want to live longer), it’s best to avoid the following foods …

• Sugar (donuts, candy, chocolate, sweetened beverages, soda, etc.)

Yeah, you’ve heard this lecture before but there are times you really feel you need that sweet pick-me-up. Well, the irony is that, in addition to increasing your risk of dental cavities, sugar plays havoc with your blood glucose levels, sending them soaring up skywards before dropping harder than the beat in DJ Snake and Lil Jon’s Turn down for what. Which means that you might feel energized for all of 30 minutes before you fall into a sugar coma. Not all that sustainable, is it?

• Refined carbohydrates (white bread, chips, fries, pasta, noodles, etc.)

While complex carbohydrates give your brain a slow burn of glucose, refined carbohydrates are quickly metabolized by the body, causing a similar effect to sugar. What happens to all the glucose that isn’t used? It gets stored as fat. So, not only do they make you porky and sluggish, they also don’t even have the decency to leave you feeling full for long!?

?Greasy, fried foods (deep-fried, greasy, salty, calorie-dense fast foods)?

Listen, I’m the first to admit that, on a bad day, I’ll rage through an entire bucket of fried chicken. But researchers have discovered an alarming correlation between fried foods and a decline in learning ability and memory, as well as an increase in inflammation. (So if I start slurring these words and not making much sense, you’ll know I’m snacking while writing this.)

• Boozin’ (Tequila Tuesday, Wine Wednesday, Thirsty Thursday, etc.)

Do I even need to say this? Drinking alcohol when you really need your mental faculties to be fully operational is about as smart as strapping a boulder to your back and jumping off a cliff. In addition to compromising brain health , it also has a nasty habit of preventing your body from falling into a deep, restorative sleep, which is when your brain does its important housekeeping work. This is one reason why you can feel cognitively fuzzy even several days after you’ve had a night out.

The bottom line to all of this is that if you want your brain and body to perform optimally—if you want to think clearly and creatively and approach your work (and life) with great energy and enthusiasm—you need the right fuel .

What have we learned today?

With food playing such a crucial role in physical and mental wellbeing , eating the right foods can place you at a distinct advantage, whether you’re in school, college, blasting your way up the corporate ladder, or training for a marathon. The right brain foods can literally make you smarter and sharper, while the wrong foods can turn you into a greasy couch slug.

And now that you know this, put the McDonalds down and get your lunch from Sweetgreen instead. Your brain will thank you!?

Hey, if you liked this, you might also like:

• How we learn: the secret to all learning & human development
• Eating tips for late-night studying (or productivity)
• How to stop being TIRED and study NOW