A well-fed brain is one of your greatest assets when it comes to your career. Creating work you're proud of, thinking with a clear head, and communicating effectively are crucial to carving out your path and building your network. Not surprisingly, diet plays a starring role.
A well-fed brain is one of your best assets when it comes to your career. Creating a work that you feel proud of, think clearly and communicate effectively is crucial to forge your way and build your network. Not in vain, diet plays a leading role.

In her new book, Brain Food: The Amazing Science of Nutrition for Cognitive Power (Avery / Penguin Random House), Dr. Lisa Mosconi, PhD, INHC, Associate Director of the Alzheimer's Prevention Clinic at the School of Medicine Weill Cornell, highlights the connection between diet and brain function share practical and accessible tips to put that research into practice.
In her new book, Brain Food: The Surprising Science of Eating for Cognitive Power (Avery / Penguin Random House), Dr. Lisa Mosconi, PhD, INHC, Associate Director of the Alzheimer's Prevention Clinic at Weill Cornell Medical College, highlights the connection between diet and brain function and actions approachable, actionable tips to put that research into practice.

She speaks from professional and personal experience. When she moved to the United States from Italy at age 24, she was surprised to see how the change from the Mediterranean-style diet in which she grew to a standard American diet adversely affected her physical health and work performance. The experience led her to study more closely nutrition and the link between diet and brain health. In this extract from a longer interview, she analyzes the foods for the brain that she should eat.

Jessica Cording: Why is diet important for your career?

Dr. Lisa Mosconi: The research clarifies: diet plays a clear and decisive role in all aspects of brain function, literally configuring our thoughts, actions, emotions and behaviors ... If your work depends on your brain, it depends on your diet

Also read: 11 Foods and Beverages to Avoid During Pregnancy

Medical imaging and genomic sequencing studies of the next generation, including my own work, have helped to reveal that some foods are neuro-protective, that they literally protect the brain from damage and support cognitive capacity throughout life . Conversely, other foods are harmful to the brain, which slows us down in general and makes us feel slow and tired, while increasing our risk of dementia.

Recording: In his book, he talks about foods that stimulate our cognitive function. What are the main foods for the brain that people should incorporate into their diet?

Dr. Mosconi: Here are my best foods for the brain:

-Caviar contains a unique blend of nutrients that are perfect for the brain, including omega-3 fats (a must of the brain), choline (a B vitamin needed to create memories), vitamin B6 and B12 (needed to support the nervous system), minerals such as iron and magnesium (necessary for blood and healthy tissues) and a good amount of proteins combined with powerful antioxidants such as vitamin A, vitamin C and selenium. [Because] caviar [can be] expensive, fatty fish would be my recommended alternative, especially Alaska salmon [and] mackerel, blue fish, sardines [and] anchovies [to get] the brain that You need the omega-3.

- The dark green leaves [like] spinach, Swiss chard, dandelion leaves [and] kale [are] full of vitamins, minerals, fiber and nutrients that fight the diseases necessary for a healthy nervous system.

- Berries (especially blackberries, blueberries, strawberries, raspberries, but also dark cherries, goji berries and blackberries) are full of antioxidants that help keep your memory sharp as you get older. [They also provide] glucose, the main source of energy for the brain ... but they have a low glycemic index [and] help regulate sugar levels.

-Extra virgin olive oil (EVOO) and flaxseed oil are loaded with anti-aging nutrients such as omega-3 and vitamin E. EVOO is also rich in monounsaturated fats, a type that is good for the heart, and what is good for the heart is good for the brain

- Pure cocoa is rich in theobromine, a powerful antioxidant known to support cell aging and reduce the risk of heart disease. Its effects are similar to those of caffeine, since both are vasodilators and improve blood flow to the brain [except that cocoa will not give you nervousness] ... You can use raw cocoa to make cacao tea or in your shakes. Dark chocolate with a cocoa content of 80% or more is also rich in theobromine and natural antioxidants. Also, chocolate makes you happy. I have a small piece of high quality dark chocolate, like 85% or 90% dark, every day.

-Water [is also important]. More than 80% of the content of the brain is water. Every chemical reaction that takes place in the brain needs water, especially the production of energy. The brain is so sensitive to dehydration that even a minimal loss of water can cause symptoms such as brain fog, fatigue, dizziness, confusion and, most importantly, brain shrinkage. The longevity and well-being of your brain fundamentally depend on the consumption of hard water. This refers to running water that is high in minerals and natural electrolytes. Most people do not realize that the water they drink is not really "water".

Recording: What is your favorite sandwich to stimulate the brain?

Dr. Mosconi: I love apples. However, when I am in the office, I will bring a homemade trail mix [made with] dried fruit, nuts and higher quality seeds. [It is] replete with essential nutrients for the brain that come from goji berries, Brazil nuts, nuts, cocoa seeds, pistachios, hemp hearts and more. Also, I drink lots of rose water throughout the day, which is very anti-inflammatory.