The Best Foods For Brain Health
How you think and feel can be directly affected by what you put in to your body!
How you think and feel can be directly affected by what you put in to your body!
What you eat has a direct impact on how your brain functions. A brain-friendly diet can improve memory, focus, and mood. In this blog, we’ll dive into the best foods for brain health, the ones to avoid, and other simple tips to keep your mind sharp and clear.
Your brain affects how you think, feel, and act every day. Keeping it healthy can boost memory, focus, and decision-making, while also improving your mood and stress management. A well-nourished brain can even help protect against age-related decline, so you stay sharp for longer.
Here’s a list of top foods to nourish your brain and keep it functioning at its best. Incorporate these into your daily meals to give your brain the support it needs:
Blood sugar dips can cause concentration to go straight out the window. This is because our brains run on sugar to function; in fact, the brain uses as much as 20% of the energy needed by the body. All carbohydrates break down to sugar, but only the fibre-rich slow release carbohydrates provide sustained fuel to the brain.
Exciting new research suggests that polyphenols found in mixed berries may help to improve cognitive performance, accuracy and reaction speeds for up to 6 hours post consumption.
This double-blind, placebo-controlled trial gave promising results to indicate that adding these delicious fruits to our diet could be a perfect way to keep us at the top of our game. 1
It may be tempting to rely on caffeine for brain power during exam season, however, overconsumption may lead to anxiety, irritability, and even insomnia. Caffeine withdrawal may also result in headaches and low mood, which can wreak havoc with concentration.
Green tea, on the other hand, contains a much lower caffeine content and is rich in a compound called l-theanine. This has been studied for its potential ability to provide feelings of relaxed alertness and clarity, without the jitters, that keep us up all night. 2
Greens like spinach, kale, and broccoli are packed with brain-boosting nutrients like vitamin K, folate, and antioxidants. These nutrients support cognitive function, slow down brain aging, and improve focus and memory.
Rich in healthy fats, vitamin E, and antioxidants, nuts like walnuts and almonds, and seeds like flaxseeds and chia seeds, are excellent for protecting brain cells from oxidative stress and improving long-term brain health.
It may sound like old news, but a large proportion of the brain consists of water and dehydration can negatively affect concentration, short-term memory and even mood.
If you’re not a fan of plain water try making some flavoured water by infusing with berries, mint, cucumber and even lemon. 3
Eating for better brain health goes beyond just adding brain-boosting foods to your diet. Here are a few tips to improve your overall diet and support brain function:
For more tips on healthy eating habits, check out our Nutrition Plan and explore our Meal Plans for balanced, brain-boosting meals.
While certain foods help improve brain health, others can negatively impact cognitive function. Here’s a quick list of foods to avoid:
Excess sugar can cause spikes in blood glucose, which can negatively affect brain function and lead to mood swings and difficulty concentrating.
Highly processed foods are often loaded with unhealthy fats, salt, and sugar. These can cause inflammation in the brain, impair memory, and contribute to cognitive decline.
Found in many processed snacks and baked goods, trans fats have been shown to increase the risk of cognitive decline and may contribute to brain aging.
While moderate alcohol consumption may have some health benefits, excessive drinking can damage brain cells and impair memory, concentration, and decision-making.
In addition to eating well, there are other lifestyle factors that support brain health:
Regular physical activity increases blood flow to the brain and promotes the growth of new brain cells, improving cognitive function and reducing the risk of mental decline
Getting enough restorative sleep is essential for memory consolidation, mental clarity, and emotional regulation. Aim for 7-9 hours each night.
Chronic stress can impair brain function, so it’s important to practice stress-reducing activities like meditation, yoga, or deep breathing exercises.
Incorporating brain-boosting foods into your diet, avoiding harmful ones, and maintaining a healthy lifestyle can make a huge difference in your cognitive health. From nuts and seeds to dark leafy greens, your brain will thank you for the nourishment. For easy, nutritious meal ideas, explore our Recipes.
Check out our Meal Plans to support your brain and overall well-being. Remember, what you eat today can shape the way you think tomorrow!
Lily Soutter BSc (hons) Human Nutrition, Dip ION
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