The Best Foods For Brain Health
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.
Why is Brain Health Important?
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.
Foods to Improve Brain Health
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:
Wholegrains
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.
Choose wholegrain bread, pasta, rice, oats, potato, quinoa, buckwheat, rye, and barley.
Berries
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
Try adding berries to natural yoghurt or your morning porridge. Alternatively, sip on our Berry Bliss smoothie!
Green tea
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
Dark Leafy Greens
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.
Try adding greens to smoothies, salads, or stir-fries
Nuts and Seeds
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.
Snack on a handful of nuts or sprinkle seeds onto your cereal or yoghurt
Infused water
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
How to Eat to Support Brain Health
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:
- Prioritise healthy fats from foods like oily fish, avocado, and nuts.
- Stay hydrated with water and herbal teas to keep your brain performing at its peak.
- Eat a variety of colourful fruits and vegetables to provide a wide range of nutrients that support brain function.
- Balance your blood sugar levels with wholegrains, lean proteins, and fibre-rich foods to maintain steady energy levels.
For more tips on healthy eating habits, check out our Nutrition Plan and explore our Meal Plans for balanced, brain-boosting meals.
Foods to Avoid for Better Brain Health
While certain foods help improve brain health, others can negatively impact cognitive function. Here’s a quick list of foods to avoid:
Refined Sugars
Excess sugar can cause spikes in blood glucose, which can negatively affect brain function and lead to mood swings and difficulty concentrating.
Processed Foods
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.
Trans Fats
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.
Alcohol (in excess)
While moderate alcohol consumption may have some health benefits, excessive drinking can damage brain cells and impair memory, concentration, and decision-making.
Other Ways to Support Brain Health
In addition to eating well, there are other lifestyle factors that support brain health:
Exercise
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
Quality Sleep
Getting enough restorative sleep is essential for memory consolidation, mental clarity, and emotional regulation. Aim for 7-9 hours each night.
Stress Management
Chronic stress can impair brain function, so it’s important to practice stress-reducing activities like meditation, yoga, or deep breathing exercises.
Conclusion
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
References
- Whyte, R., Cheng, N., Lamport, D., Butler, L, & Williams,C.M. (2017) Polyphenol rich mixed berries maintain cognitive function over a 6 hour period. School of Pscyhology and Clinical Language Sciences, University of Reading, United Kingdon
- Park, S. K., Jung, I. C., Lee, W. K., Lee, Y. S., Park, H. K., Go, H. J., Kim, K., Lim, N. K., Hong, J. T., Ly, S. Y. & Rho, S. S. (2011). A combination of green tea extract and l-theanine improves memory and attention in subjects with mild cognitive impairment: a double-blind placebo-controlled study. J Med Food,14(4), 334-43.
- Gopinathan, P. M., Pichan, G. & Sharma, V. M. (1988). Role of dehydration in heat stress-induced variations in mental performance. Arch Environ Health,43(1), 15-7.
