Boost Learning with Smart Nutrition

Ally Voget
Aug 18
2 min read

These days, whether you're in a classroom or the meeting room, performing well really matters—but a lot of people forget one of the biggest keys to success: what you eat.

The food that you eat can have significant impacts on your brain’s ability to concentrate, learn, retain information and solve problems. The right food has even been proven to boost your IQ! So, let’s explore how we can tap into this powerful resource.

Key nutrients for Learning:

Here are a few essential nutrients that directly impact your learning ability:

1. Carbohydrates

Forty percent of all of the carbohydrates we consume are used by our brain for energy. This is because our brain preferentially uses carbohydrates as a fuel source. If we do not consume carbohydrates regularly or in adequate amounts, our brain struggles, leading to brain fog, poor memory and poor concentration.

How To: consume good quality carbohydrate foods every 3-4 hours to ensure your brain gets a steady supply of energy throughout the day.

Food sources: wholegrain bread, pasta, crispbreads ad cereals, quinoa, rice, cous cous, potato and sweet potato.

2. Essential fats

Sixty percent of our brain is made up of fat, and these fats are always being replenished. Without an adequate intake of good quality dietary fats, we may experience memory problems and poor cognition.

How To: Include at least 2 food sources of healthy fats daily

Food Sources: fish, nuts, seeds, olive oil, avocado

3. B Vitamins

B vitamins support neurotransmitter and energy production in the brain. Neurotransmitters such as dopamine and GABA are needed for focus, and dopamine for motivation. And, if we are unable to produce energy from the food we eat, we can experience mental fatigue and brain fog. So, ensuring adequate B-vitamins in your diet is essential to support learning and cognition.

How To: consume foods high in b-vitamins every day

Food sources: leafy greens, salmon, eggs, milk, legumes, meat, poultry and yoghurt

*A note on supplements:

I recommend a food-first approach to nutrition. If you feel your diet may be inadequate, please consult with your healthcare provider as to whether supplementation is right for you. Self-prescribing nutritional supplements can put your health at risk.

What are my Smart eating tips?

Start with a nutritious breakfast: Try muesli with nuts and seeds, yoghurt and fruit (combining wholegrain carbohydrates, essential fats and b-vitamins)
Eat regularly throughout the day: eat every 2-4 hours throughout the day, choosing foods from the 5 food groups (fruit, vegetables, dairy, wholegrains and proteins)
Stay hydrated: Even mild dehydration can impair concentration.
Eat oily fish 3 times per week: choose salmon, tuna, mackerel, sardines or trout.
A healthy breakfast for brainpower