The impact of diet on your brain.

Why is diet crucial for the concentration, memory and development of pupils and students?

Imagine trying to drive a car with an empty tank. What good is a modern engine and a great GPS if you run out of fuel? That's how your brain feels when it doesn't get the proper "fuel" from food. And in the case of children and young people, the impact is even more noticeable.

In this article, I will show you why your daily food choices are fundamental to your concentration, memory, and even your ability to think logically. And how – with small changes – you can improve your child’s academic performance or… your own, if you are a student or high school student.

Why is the brain so “hungry”?

The brain weighs about 1.4 kg, or just 2% of an adult's body weight. But be warned - it uses up to 20-25% of the energy you get from food. That's more than any other organ! And in children and teenagers, whose brains are in a phase of intensive development, the need for nutrients is even greater.

It's not just about "not being hungry." The brain needs very specific substances:

• glucose – preferably from whole grain products,

• omega-3 acids – crucial for communication between neurons,

• B vitamins – supporting metabolism and neurotransmitters,

• iron, zinc and magnesium – which affect memory and attention.

Sounds complicated? Let me explain what this all means in practice.

Scientific evidence? There is – and it is very specific

One of the most important studies in this area, published in The Lancet (Jacka et al., 2017), examined the impact of diet on brain development in school-age children. It found that children who regularly consumed healthy fats, vegetables, fruits, and whole grains scored higher on memory and logic tests than their peers who ate fast food, sweets, and soda.

In other words, food really does affect how you study . Even whether you can focus on the lesson or whether you’re already thinking about what’s after school.

List of “superfoods” that support learning

Here are the products that are worth including in every pupil’s and student’s diet – preferably every day:

🥜 Walnuts and almonds – rich in healthy fats and vitamin E

🐟 Oily fish (salmon, sardines, mackerel) – omega-3 fatty acids for better memory

🍓 Blueberries, strawberries, raspberries – antioxidants that support cognitive processes

🥦 Broccoli, kale, spinach – sources of iron and folic acid

🍳 Eggs – choline necessary for the production of acetylcholine (memory neurotransmitter)

🍞 Whole grain bread and cereals - stable glucose supply to the brain

And of course water ! Hydration is of great importance for mental clarity – even 2% dehydration can reduce your ability to concentrate.

And now the most important question: is diet enough?

I have good news for you: healthy eating is the foundation! But that's just the beginning . Because the brain - although nourished - also needs tools for effective learning .

On our website you will find:

• Courses on the foundations of effective learning – learn faster and more effectively.

• Programs that support concentration and memory – without unnecessary distractions.

• Mental arithmetic , which develops logical and mathematical abilities in children and adolescents.

• The latest guidelines based on neuropsychological research – showing how to optimize brain function on a daily basis.

All of this prepared practically, specifically and with real effects in mind. You can also buy a subscription that will provide your child (or you) with regular access to knowledge, exercises and updates.

It is impossible to achieve academic results if the brain is operating on reserve. What we eat – and how we learn every day – directly translates into our efficiency, focus and intellectual development.

Take care of your brain and give it everything it needs:

• nutritious meals,

• irrigation,

• sleep and rest,

• and… appropriate study techniques .

👉 Discover our programs and give yourself (or your child) a real intellectual boost . Learning can be easier - and not because of greater effort, but a smarter approach.