Nutrition is an important part of your healthy lifestyle, but some foods are more useful than others. Here are the best brain-boosting foods to include in your diet – and some tasty ways to eat them.
Coffee
What could be quicker to make than a cup of coffee in the morning? The good news is that your favourite energy-boosting drink can also support brain health. Caffeine and antioxidants in coffee can improve mood, alertness, and concentration. (1) That’s not all – long-term coffee drinking is linked to a reduced risk of neurological diseases.
Try 1-2 cups of quality organic coffee a day, but leave at least 7 hours between your last cup and bedtime.
Oily fish
Omega-3 fatty acids are vital for brain health, and oily fish is nature’s best source. Did you know that 60% of your brain is made of fat, the majority of which is omega-3? Not only is fat a valuable energy source for all the activity your brain does throughout the day, but it’s the nutrient your brain needs for building cells, including the “grey matter” that contains nerve cells linked to memory and decision making. (2)
Aim to eat salmon, trout, sardines (or any oily fish) 2-3 times a week. Try eating a fillet as part of a main meal, or smoked/tinned versions in salads.
Berries
Blueberries are often lauded as a superfood, but the truth is all berries are great for brain health. The clue is in their deep, bright colours – a sign that they are high in anthocyanin compounds which have anti-inflammatory benefits. (3) The antioxidants in all berries can buffer age-related brain issues, and improve the way brain cells communicate.
Buy frozen berries when fresh are not available so you can eat them all year round. Easy ways to eat berries every day include sprinkled on yoghurt or cooked into porridge.
Eggs
Whole eggs are one of the most convenient all-round healthy foods on the planet. They are a complete protein and an amazing source of vitamins and minerals. In terms of brain health, eggs are a great source of Vitamin B6 and B12, folate, and choline which supports healthy mood and memory. (4) Egg yolks are one of the most concentrated sources of choline – one yolk contains about 115mg – and the recommended daily amount is 425mg-550mg.
Eggs are low calorie and high in protein so why not add 1-3 eggs into your daily diet? If you have time to cook breakfast, start the day with a quick omelette or scrambled eggs. If you have more time later in the day, have eggs for lunch or dinner. Hard-boiled eggs also make a fantastic healthy snack.
Soybeans
Soy products aren’t just for vegans. Soy beans (edamame) and related products like miso and tofu are high in polyphenol antioxidants called isoflavones which can keep the brain healthy as you age. (5)
Experiment with soy products to see which ones you enjoy. I really like snacking on edamame beans or adding them to salads or stir fries (they are also very high in protein which is always a bonus!)
Pumpkin seeds and walnuts
All nuts and seeds have brain benefits, but pumpkin seeds are a particularly good source of magnesium, iron, copper, and zinc. Magnesium is vital for learning and memory, good iron levels buffer brain fog, and copper and zinc play a role in nerve signalling.
Walnuts are one of the best nuts for brain health. Some people say it’s no coincidence that the walnut is shaped like a brain. I don’t know about that, but I do know the facts about walnut nutrition. They are high in vitamins and minerals, including vitamin E and those important omega-3 fatty acids. (6)
Sprinkle pumpkin seeds and walnuts on yoghurt, salads, or stir-fries. Or simply snack on them raw. Remember to exercise portion control, as nuts and seeds are easy to overeat.
Hopefully this list contains at least two foods you already enjoy. Make an effort to eat more of them during the week and you will be doing your brain a big favour.
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References used in todays blog:
1) https://pubmed.ncbi.nlm.nih.gov/28882811/
2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7103640/
3) https://pubmed.ncbi.nlm.nih.gov/31329250/
4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
5) https://pubmed.ncbi.nlm.nih.gov/31504836/
6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/
