Nutritionist explained the effect of diet on cognitive functions and memory

In conditions of constant intellectual stress of a modern person, even a slight decrease in concentration of attention can lead to serious time and energy losses. Natalia Molchanova, pharmacologist, Master of Science in Neuroscience and founder of Longevity HQ Academy, told Izvestia on November 7 that nutrition is not just a source of energy, but also an effective tool for maintaining cognitive health.

"The brain, accounting for only 2% of body weight, consumes up to 20% of the body's total energy, which makes it particularly vulnerable to a deficiency of key nutrients, which can manifest as mental fog and memory impairment," she said.

Omega-3 fatty acids, in particular docosahexaenoic acid, which serves as a building material for the membranes of neurons and synapses, play a special role in the functioning of the brain. Sufficient intake of this nutrient from oily marine fish, walnuts, and flax seeds is associated with improved memory and a reduced risk of cognitive decline. Equally important are B vitamins involved in the synthesis of neurotransmitters and the protection of nerve fibers: their deficiency, especially vitamin B12, can lead to brain atrophy and impaired cognitive functions.

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Iron performs a critically important function of oxygen transport and participates in the work of mitochondria — when it is deficient, fatigue and distraction are observed. Zinc, found in oysters, beef, and nuts, modulates brain receptors and affects learning ability, and its deficiency is associated with attention disorders and increased anxiety. Polyphenols from berries, green tea and dark chocolate act as powerful antioxidants that strengthen blood vessels and stimulate neuroplasticity.

Ultra—processed foods, such as fast food, carbonated drinks, and industrial pastries, pose a particular danger to cognitive health. Studies involving more than 10,000 people show that regular consumption of such products accelerates cognitive decline.

To maintain optimal brain function before important events, the expert recommends a balanced diet without sugar and heavy fats, such as an omelet with avocado or baked fish with vegetables.

"Systematic reviews confirm that a diet rich in omega-3, B vitamins, iron, zinc and antioxidants helps maintain the speed of thinking and the health of cerebral vessels," the specialist added.

As Molchanova concludes, nutrition forms the basis of cognitive longevity, and the daily inclusion of key nutrients while limiting harmful foods allows you to maintain clarity of thinking and concentration in modern life.

On October 21, scientists talked about the reasons for the ineffectiveness of weight loss training. According to experts, physical activity has a moderate effect on the process of weight loss, but it plays a key role in maintaining the achieved result and overall health.

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