Brain Fuel

By: Sydney Shea, Zuckerberg College of Health Sciences Well-Being Leader

Coming back to school in the fall can be overwhelming for a number of reasons. With new classes and a new routine, it can be hard to get back into the swing of things after a long summer. The food we eat has a much greater impact on our brains than we realize. Eating a nutrient-dense diet is essential for mental clarity, emotional stability, and overall well-being. Let’s dive into three specific nutrients and how they can help improve things like memory, stress, and focus. 

Protein: A diet that is high in protein can help reduce cortisol levels. When cortisol in the body is low, it helps reduce stress signals to the brain. Proteins also contain essential amino acids, which help neurotransmitters synthesize, leading to improved cognitive performance. By supporting these processes, protein boosts memory, concentration, and overall brain function. Adding good sources of protein to your diet helps keep your brain energized and working at its best! You can incorporate protein into your diet in a number of ways: chicken, salmon, nuts, Greek yogurt, cheese, beans, and tofu can all be great sources of protein to fuel your brain. For quick snacks, options like protein smoothies, hummus and veggies, or cheese sticks, can be a convenient way to boost protein intake. 

Tip: If you eat a plant based diet, include tofu into your meals whenever you can! It is one of the few plant-sources of a complete protein (meaning it contains all 9 essential amino acids). 

Omega-3 Fatty Acids: Omega-3 fatty acids are crucial nutrients that are associated with supporting the hippocampus in your brain. The hippocampus is the part of your brain that creates short term memory, helping you remember whatever you’re studying! Omega-3s also improve communication between brain cells, boosting memory and focus. Fatty fish, including salmon, mackerel, and sardines, are packed with omega-3s. If you’re not into fish, no worries—chia seeds, flaxseeds, and walnuts are other great plant-based options. These foods can be affordable and easy to sprinkle onto things like yogurt, or they can be added into smoothies! If none of these are your cup of tea, plant oils can also be a great source of omega-3s, and using them to cook can give you an extra serving of these essential nutrients. 

B Vitamins: Evidence from nutrition professionals shows that different B-vitamins, specifically B12 and folate (B6 and B9), can help improve memory power and maintain brain health. These vitamins support energy production in the brain, keeping you sharp and focused throughout the day. By reducing levels of a compound called homocysteine, which can damage brain cells, B vitamins help protect memory and concentration, making it easier to stay focused and think clearly. To add a boost of vitamin B to your diet, try consuming more leafy greens, like spinach and kale, which are packed with folate. Eggs, poultry, and fish are also great sources of B6 and B12. In addition, nuts, seeds, and legumes, which are easy to snack on or throw in with any meal, are excellent sources of vitamin B.

By adding more protein, omega-3 fatty acids, and B vitamins to your meals, you’ll be giving your brain the fuel it needs to perform at its best. Remember, healthy eating isn’t just about your body, it’s about nourishing your mind, too! If you’re interested in improving your diet/eating habits, we have an amazing Registered Dietitian here at UMass Lowell! You can read more about her and her mission, and even book a one on one appointment with her using this link: https://umasslowell.campusdish.com/HealthAndWellness/OnCampusResources