Beat the Brain Fog - 3 nutrients to boost your memory & concentration
By Emmy Campbell
The school year’s coming to an end and the past 10 months of non-stop concentration alongside tough sporting schedules is starting to take its toll. But don’t worry, we can fuel our brains just like we fuel our bodies to keep up our concentration throughout the day and improve our short and long-term memories. Check out these essential nutrients to give your brain a boost and make sure it’s on top form to maintain your sporting performance, without compromising on your grades and school work.
1. Oily Fish
Oily fish are often the first foods mentioned when thinking about brain foods. They’re a great source of omega-3 fatty acids, which your brain needs to build and regulate its cells and maintain its structure, all of which is essential to its functioning. Research has found that diets high in omega-3 results in improved blood flow to the brain, meaning better cognitive function [1].
Food sources of omega-3 fatty acids include: Fish such as salmon, mackerel, tuna and sardines.
2. Zinc
Zinc acts as a messenger in the brain, sending signals from region to region. It is known to enhance memory and improve mental development and severe deficiency has been linked to many neurological conditions such as Alzheimer's disease and depression[2]. Adolescents are at particular risk of deficiency due to periods of rapid growth and picky eating habits. A mixed and balanced diet is therefore essential to improve not only attention, but long-term health as well.
Food sources of zinc include: red meats, nuts and seeds.
3. Iron
Iron deficiency is the most common micronutrient deficiency in the world and one of the first signs is often brain fog. It is widely related to poor memory and lower levels of concentration and performance, which will not only affect youth athletes in the classroom, but their sporting performance as well [3]. Female and vegetarian/ vegan athletes are at a greater risk of iron deficiency and need to be considerate when choosing the foods they eat.
Food sources of iron include: red meats and dark green leafy veg.
Help support your brain and boost your memory and concentration by incorporating these key nutrients into a healthy and balanced diet to set you up for success in the classroom, as well as on the field.
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Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding supplements and food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.
References
Amen, D.G et al., (2017) ‘Quantitative Erythrocyte Omega-3 EPA Plus DHA Levels are Related to Higher Regional Cerebral Blood Flow on Brain SPECT.’, Journal of Alzheimer’s Disease
Prakash, A et al.,(2014) ‘Zinc: indications in brain disorders’,Fundamental & Clinical Pharmacology
Fretham, S.J.B et al., (2011) ‘The Role of Iron in Learning and Memory’, Advanced Nutrition
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