on May 25, 2026
During childhood and adolescence, the brain undergoes an extremely dynamic period of development, characterized by complex processes such as myelination, synaptogenesis, and neurotransmitter modulation. In this context, diet quality is one of the main environmental factors capable of influencing cognitive development, academic performance, and long-term mental health.
Available scientific evidence suggests that greater adherence to healthy dietary patterns — particularly Mediterranean-style or predominantly plant-based diets — is associated with better cognitive performance and higher academic achievement.
Adolescence: a critical stage for the brain and nutrition
Adolescence is a period of profound biological and psychological change, accompanied by a significant increase in nutritional requirements. According to the CREA guidelines (2018), a balanced diet should include:
- fresh fruit and vegetables
- whole grains
- legumes and high-quality protein sources
- healthy fats (olive oil, seeds, nuts)
Particular attention should be paid to essential micronutrients such as iron and calcium, which are often deficient, especially in adolescent girls.
At the same time, behavioral factors such as alcohol consumption, sedentary behavior, lack of sleep, and skipping breakfast can impair brain development, particularly in the prefrontal cortex, the seat of executive functions.
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Nutrition and the development of cognitive functions
Cognitive abilities — memory, attention, language, reasoning, and executive functions — depend on neurobiological processes that are strongly influenced by nutrition.
An inadequate diet can impair:
- dendritic growth
- synapse formation
- neurotransmitter regulation
- brain plasticity
Observational studies indicate that diets high in simple sugars, saturated fats, and ultra-processed foods are associated with poorer cognitive performance, while nutrient-rich dietary patterns are protective.
Key micronutrients for the brain
Iron and cognitive function
Iron is essential for oxygen transport and neurotransmitter synthesis.
- A meta-analysis (Chen et al., 2022) found that iron supplementation significantly improves cognitive abilities in young people.
- A clinical study in adolescents (Barnett et al., 2023) found that fortified foods (such as iron-enriched lentils) improve both nutritional status and cognitive performance.
Omega-3 (EPA and DHA)
Omega-3 fatty acids are essential for the structure and function of neuronal membranes.
- A systematic review (van der Wurff et al., 2020) suggests that an intake of ≥450 mg/day of EPA+DHA and an omega-3 index >6% are associated with better cognitive abilities in young people.
Main sources:
- oily fish
- flaxseeds
- walnuts
- vegetable oils
Breakfast and physical activity: immediate effects on performance
A study (Kawabata et al., 2021) found that:
- the combination of breakfast + physical activity significantly improves:
- reaction times
- calculation skills
- complex cognitive performance
In particular, a low-glycemic-index breakfast combined with aerobic exercise appears to be the most effective short-term strategy.
Mediterranean diet and academic performance
Several studies have examined the relationship between dietary patterns and academic performance.
- Tapia-Serrano et al., 2021: greater adherence to the Mediterranean diet is associated with better academic outcomes
- Peña-Jorquera et al., 2024: adolescents following a Mediterranean-style diet show:
- better cognitive abilities
- greater mental flexibility
- higher educational outcomes
In contrast, the so-called Western Diet (rich in sugars and saturated fats) is associated with poorer outcomes.
One relevant finding: even a low-sugar diet, while not optimal, is better than one rich in simple sugars, highlighting the negative impact of the latter on the limbic system and learning processes.
The body of scientific evidence clearly indicates that:
- a balanced and nutrient-rich diet
- an adequate intake of micronutrients (iron, omega-3)
- an active lifestyle (physical activity, sleep, breakfast)
are determining factors for:
- optimal brain development
- improved cognitive performance
- academic success
- the long-term prevention of cognitive disorders
Promoting healthy dietary patterns from early childhood is not only a nutritional strategy, but a real investment in cognitive potential and future health.
Essential bibliographic references
- Naveed S., et al. Int J Environ Res Public Health, 2020
- CREA, Guidelines for healthy eating, 2018
- Chen Z., et al. Nutrients, 2022
- Barnett A.L., et al. Nutrients, 2023
- van der Wurff I.S.M., et al. Nutrients, 2020
- Kawabata M., et al. Nutrients, 2021
- Tapia-Serrano M.A., et al. Clinical Nutrition, 2021
Peña-Jorquera H., et al. Nutrients, 2024
