Brain fog doesn’t necessarily stem from stress or lack of sleep. Occasionally, it’s something with what one’s eating. The brain is one of the body’s largest energy-hungry organs and requires roughly 20 percent of total energy expenditure and weighs merely a few pounds. What you eat can fuel it with acuteness or plug it with lethargy. Nutrition and neuroscience teach us that some foods support memory, concentration, and mood, while others increase fatigue and mental fog.Dr. Vassily Eliopoulos, MD and a longevity expert shared a list of foods that are excellent for the brain vs the foods that are not! Let’s look at them together..
Best foods for brain clarity
Wild salmonWild salmon, a fatty fish, is one of the richest dietary sources of DHA, or omega-3 fatty acid. DHA is needed to synthesize and maintain neurons, structural integrity of brain cell membranes, and memory. Omega-3 intake has been associated in studies with decreased cognitive slowing and attention span expansion.Blueberries
These tiny berries are a brain protectant. Blueberries contain anthocyanins, antioxidant pigments that suppress brain inflammation and increase the interconnectivity of neurons. Blueberry intake has been shown in clinical trials to reinforce memory and learning and retard age-related deterioration.AvocadosAvocados also contain monounsaturated fats that can supply the integrity of brain cell membranes. The fats are employed in the transmission of signals among neurons. Avocados also enhance circulation, which brings the oxygen and nutrients the brain requires in order to perform efficiently.Eggs
Eggs are an important source of dietary choline, the vitamin participates in the synthesis of the most critical memory and attention neurotransmitter, acetylcholine. There has been evidence that adequate choline consumption is linked with faster recall as well as enhanced problem-solving ability.Olive oilOne of the most crucial components of the Mediterranean diet is olive oil, now globally associated with brain function. Olive oil is polyphenolic and a superb antioxidant that guards against oxidative stress in the brain and age loss.Leafy greens
Spinach, kale, and greens are good sources of folate, vitamin K, magnesium, and lutein. They soothe brain inflammation, shield neurons, and enhance thinking. Longitudinal studies indicate that individuals who consume leafy greens every day age more slowly on a cognitive basis than individuals who consume them less than weekly.
Worst foods for brain clarity
Refined sugar
Added sugar causes a blood glucose spike, accompanied by an energy rush and subsequent crash. The roller coaster devastates concentration and exhausts the brain. High-sugar foods are also linked to memory loss and increased risk of dementia.Seed oilsCanola and soybean oils are usually processed at very high heat levels, creating inflammatory compounds. Ongoing consumption of such oils causes neuroinflammation, leading to mental fogginess and compromised mental performance.Ultra-processed foods
Chips, cookies, and packaged dinners disrupt blood sugar balance and disrupt neurotransmitter balance. Regular daily use of high amounts of ultra-processed diet has been linked to heightened risks of anxiety and depression.Artificial sweetenersWhile they were labeled as calorie-free alternatives, artificial sweeteners remake the gut-brain axis and even cause attention deficits. Regular consumption of sweeteners such as aspartame or sucralose affects mood and memory negatively, according to some studies.AlcoholModerate alcohol consumption affects short-term memory, attention, and sleep. Alcohol disrupts REM sleep, the most important stage for learning and memory consolidation. Frequent consumption accelerates brain aging and predisposes to cognitive decline.
How food affects brain
What we eat does more than just stuff our stomachs. They actually influence brain chemistry and long-term mental function. Good food nourishes neuroplasticity, the brain’s ability to create new circuits. It enhances circulation, quiets inflammation, and maintains in balance essential neurotransmitters such as dopamine and acetylcholine. Processed and sugary food, however, disrupts glucose balance, causes oxidative stress, and compromise memory and mental endurance.The brain’s clarity is more or less dependent upon nutrition. Eating whole and nutrient rich foods like salmon, blueberries, avocados, eggs fuels the brain and prevents mental decline. Steer clear of sugary foods, seed oil and highly processed snacks avoids brain fog and ignite lasting clearness. Making a few small changes in our plates creates a healthier routine and improves concentration throughout the day. In the words of Dr. Vassily, Your brain is built by what you eat every single day, fuel it well, and it works better, feed it poorly and it slows down.
