(Ep. 39) Nutrition Tips for Better Brain Performance

 

Hey! It's the first Sunday of the month. 

What are you eating this Sunday afternoon?

What if I tell you that what you eat have a way of determining how sharp or dull you are? 

What if I tell you that what enters your stomach can tell us whether you will end up intelligent or not?

So, let’s talk about some simple, affordable foods that can help you stay sharp, focused, and energized throughout your day.

1. Eat Foods Rich in Omega-3 Fats

Omega-3 fatty acids help build and protect brain cells, improving memory and learning.

Local sources: Titus fish (mackerel), sardine, stockfish, crayfish, and ugu (pumpkin leaves).

👉 Tip: Add fish or crayfish to soups and stews a few times a week.

2. Stay Hydrated Always

When your body lacks water, your brain slows down — you might feel dizzy or forgetful.

Nigeria’s heat makes hydration even more important.

Tip: Drink at least 6–8 cups of water daily. You can also hydrate with fruits like watermelon, pawpaw, orange, and cucumber.

3. Choose Energy Foods That Last

Instead of sugary snacks that give quick energy and crash later, eat complex carbohydrates that release energy slowly — keeping you alert longer.

Local sources: Rice, beans, yam, sweet potatoes, plantain, maize (corn), guinea corn, and millet.

4. Eat Foods Rich in Antioxidants (Fruits and Vegetables)

Antioxidants protect your brain from stress and aging. They also support memory and focus.

Local sources: Ugu, spinach, bitter leaf, garden egg, tomatoes, zobo (hibiscus) drink, and fresh fruits like mango, orange, and banana.

5. Don’t Skip Protein

Protein helps your brain produce important chemicals that improve focus and mood.

Local protein sources: Eggs, beans, groundnut, soybeans, fish, meat, chicken, and moi moi.

👉 Tip: Add boiled eggs to breakfast or snack on roasted groundnuts instead of biscuits.

6. Reduce Sugar and Processed Foods

Too much sugar or soft drinks can make you feel active for a short while, then tired and unfocused.

Avoid: Sugary drinks, pastries, and processed snacks.

Instead: Snack on fruits, coconut, tiger nuts, or boiled corn.

 7. Eat Foods Rich in Vitamins and Minerals

Micronutrients like iron, zinc, magnesium, and B-vitamins support brain function and energy.

Local sources: Ugu, scent leaf, okra, beans, unripe plantain, nuts, and lean meat.

For iron: Eat unripe plantain, vegetables with vitamin C foods like orange or pineapple to help absorption. Ladies need more iron because of their monthly loss of blood during menstruation 

 8. Drink Tea or Coffee — in Moderation

A little caffeine can help you stay alert and focused. But abuse is harmful. Too much caffeine can make you restless, so moderation is key.

Options: Nigerian-made tea, green tea, or black coffee (without too much sugar).

9. Eat Regularly

Skipping meals causes low blood sugar — and that means poor focus and tiredness.

10. Keep Your Gut Healthy

Your gut and brain are connected. A healthy stomach means better mood and clearer thinking.

Eat more of: Yogurt, fermented foods like ogi (pap), fura da nono, and vegetables.

In Conclusion

What you eat can affect your brain performance, as well as determine your mood throughout the day.

So next time you plan your meal, think of it as fuel for your brain. Eat well, stay hydrated, rest, and exercise. 

You’ll notice the difference in your energy, focus, and mood.

“Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.’” Genesis 1:29 (NIV)

Now tell me in the comments, what lunch did you plan for this Sunday afternoon?

Let's meet at the top!

✌️ 💕 

Dr Tochukwu Onu (PT)

Lover of Education, Health and Business