Dr. Olga Butenko, a neurologist, points out that the brain needs more than just energy to maintain focus and solve important problems.
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According to her, nutrition affects the production of neurotransmitters that regulate sleep, anxiety, attention, and motivation.
She says: "The body needs an amino acid called tryptophan to make serotonin. It is found in bananas, dairy products, eggs, fish, turkey, nuts, and various types of seeds and legumes."
All these foods provide gentle support for the serotonin system. Therefore, a person's daily diet is important, and foods containing tryptophan should be part of a balanced diet, not just a snack.
The expert points out that meat, cottage cheese, cheese, eggs, and fish provide the body with another amino acid, tyrosine, which is also found in nuts and legumes. Tyrosine is essential for the production of dopamine and norepinephrine, two neurotransmitters associated with alertness, focus, motivation, and the ability to concentrate on tasks.
The doctor confirms that fish is beneficial for the nervous system as a source of omega-3 fatty acids, which are part of cell membranes and participate in transmitting signals between nerve cells. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found primarily in herring, tuna, and salmon. Some plant-based foods also contain omega-3, such as flaxseeds and walnuts, but their composition varies.
According to her, oatmeal, buckwheat, brown rice, and whole-grain bread help provide the brain with energy. Complex carbohydrates help stabilize blood sugar levels, which are the brain's primary energy source. When blood sugar levels don't fluctuate sharply, it becomes easier to maintain focus, calmness, and productivity.
She says: "Food itself does not make us feel happy. But it contains amino acids and fatty acids, which help improve the functions of the nervous system."
The doctor points out that gut health also affects overall health, as its connection to the nervous system is known as the "gut-brain axis." Plant-based foods—such as leafy greens, fruits, and legumes—are essential for supporting beneficial gut bacteria and provide the body with fiber, vitamins, and antioxidants.
According to her, the benefits of this diet extend beyond improved digestion to include enhanced energy levels and psychological stability. She recommends maintaining adequate levels of vitamin B, which is essential for optimal nervous system function.
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