How Food Affects Your Creativity

In recent posts, I have discussed the influence of napping, poetry, travel, music, and nature on our creative expression. These common activities have an impact on our desire to inject more creativity into our lives. This month, I’m tackling the subject of diet and how food can be a positive factor in a more creative life. Let’s take a look.

What the Research Says

A group of researchers from Aarhus University in Denmark offered “…an outlook on potential ways in which what we eat, where we eat, and how we eat might positively support creative thinking, with applications in the workplace and home. [They presented] the view that, by offering a rich multisensory experience, eating nourishes not only our bodies but our mental well-being.” They went on to state that, “If creativity is based on the process of discovering heretofore unknown links between different areas/sensory attributes, then consuming food that offers more sensorial experiences should give more opportunities for inspiration.” Although they offer compelling evidence that “…sensory information from all sensory modalities can boost creativity in different ways…and [can help] people find unexpected connections,” they conclude with a cautionary note, “There has been a dearth of research on the creativity boosting potential of eating, one of the most multisensory daily activities.”

A recent article by Christopher Osborne, Ph.D., notes that, “…research studies have uncovered evidence that certain dietary choices can boost particular types of creativity, and it is well-known that smart food choices can aid overall brain health and function – which can only help [one’s] creative output.” He goes on to state that, “…[we] may well be able to increase [our] capacity for creative problem-solving through [our] diet.”

A post by Pedro Kuri, M.D., notes that, “Without enough calories and nutrients, your brain suffers. And with it, your ability to form and create new ideas.” He goes on to emphasize that nutritious eating is a significant part of the creative process and that “…choosing primarily healthy foods…can boost your brain function, leading to sharper creativity.” Kuri’s insights are supported by a document recently released by Harvard Health Publishing supporting the diet/creativity connection: “Research shows that the best brain foods are the same ones that protect your heart and blood vessels.” That document also highlights the following research-based evidence:

• Leafy-green vegetables (e.g. kale, spinach, broccoli) help slow cognitive decline.
• Fatty fish (e.g. salmon, cod, tuna) have unsaturated fats linked to higher mental functioning.
• Berries (e.g. blueberries, strawberries) have been shown to delay memory decline by up to two-and-a-half years.
• Tea and coffee are associated with higher levels of mental functioning and the solidification of new memories.
• Walnuts, high in a type of omega-3 fatty acid known as alpha-linolenic acid, have been directly linked to improved cognitive test scores.

It seems safe to assume that the kinds of food we eat have the potential to positively affect our innovative aspirations. Let’s take a look at what nutritionists, neurologists, and physicians specifically recommend for a more creative lifestyle.

What the Experts Say

There’s some compelling research to show that certain foods (we normally consume) are rich in L-Tyrosine, a naturally occurring amino acid that boosts communication between nerve cells, improves memory in stressful situations, and can enhance creative thinking. With a diet that regularly (i.e. daily) includes many of these foods, we can enhance our creative possibilities. Consider the following: soybeans, poultry, sesame seeds, cheese, meat, certain types of fish, bananas, apples, carrots, almonds, chicken, oatmeal, oranges, dark chocolate, fava beans, and mustard greens.

Source: Alexas_Fotos/Pixabay

Foods rich in antioxidants are often cited as necessary for creative processing. Antioxidants are molecules that neutralize free radicals, unstable molecules that can harm your cells. Those free radicals are often the result of several environmental factors, such as cigarette smoke, industrial pollution, radiation, and bacterial infections; as well as physiological stressors such as high blood sugar levels, alcohol intake, high intake of polyunsaturated fatty acids, too much/too little oxygen in the body, and high levels of toxins. Fruits and vegetables such as artichokes, carrots, plums, berries, tomatoes, sweet potatoes, blueberries, strawberries, raspberries, kale, red cabbage, beans, beets, and spinach are particularly good sources of antioxidants.

One of the most recommended and intensively researched concepts is the consumption of foods rich in omega-3 fatty acids. Studies have proven that the regular consumption of omega-3 foods results in considerable health benefits, including the strengthening of the brain’s electrical transmissions and protection from oxidative stress, the production of dopamine – a chemical messenger in the brain our nervous system uses to send messages between nerve cells – and the generation of higher levels of cognitive functioning. Foods high in omega-3 include salmon, mackerel, cod liver oil, herring, oysters, tuna, sardines, anchovies, albacore, halibut, chia seeds, flaxseeds, soybeans, and walnuts.

One of the oft-forgotten elements of creative functioning is adequate hydration. Consider that the human brain is approximately 75% H₂O; consequently, even a small decrease (1 to 2 percent) in overall hydration can have repercussions in the ability of our brain to function effectively. Furthermore, water is necessary for the maintenance of electrolytes necessary for the brain’s neurons to communicate effectively. Consequently, inadequate levels of water consumption have a negative effect on the electrical signals that drive memory, attention, and problem-solving – all necessary elements in creative thinking. In short, dehydration reduces your ability to generate innovative thoughts and ideas.

Creativity Essential Reads

Why Unfriending People May Be Bad for Your Creativity

Why People Stop Bringing Their Ideas to Work

The ultimate advice is, of course, a balanced diet – one that includes a wide variety of foods that not only provide for a healthy body, but also support a fully functioning brain. In mathematical terms, that would suggest the following: a healthy body + a healthy brain = a healthy support of creative endeavors.

Now, that’s certainly food for thought!