It is fact that eating properly and well is very beneficial for our mental as well as physical health. If you wish to optimise your nutrition during exam season or simply want to stay sharp in your next work meeting, paying attention to your diet can really pay off. Though there is no single ‘brain food’ that can protect against age-related disorders such as Alzheimer’s’ or dementia, and there are many other medical conditions that can affect the brain, paying attention to what you eat gives you the best chance of getting all the nutrients you need for cognitive health. Eating a healthy, balanced diet that includes these brain-boosting foods may help to keep your memory, concentration and focus as sharp as it can be.
May help improve concentration and focus
Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy – in the form of glucose in our blood to the brain. Achieve this by choosing whole grains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for ‘brown’ wholegrain cereals, granary bread, rice and pasta.
May help promote healthy brain function
Essential fatty acids (EFAs) cannot be made by the body which means they must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant sources include linseed (flaxseed), soya beans, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general wellbeing. What makes oily fish so good is that they contain the active form of these fats, EPA and DHA, in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers.
May help boost short-term memory
Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short-term memory loss. They’re widely available, but you can also look out for dark red and purple fruits and veg which contain the same protective compounds called anthocyanins.
May help prevent free radical damage
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s. Favour cooked tomatoes and enjoy with a little olive oil to optimise absorption and efficacy.
May help delay brain shrinkage
Certain B vitamins – B6, B12 and folic acid – are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer’s disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment. Opt for B-rich foods like eggs, chicken, fish and leafy greens.
May help reduce anxiety and stress
Vitamin C has long been thought to have the power to increase mental agility, and some research suggests that a deficiency may be a risk factor for age-related brain degeneration including dementia and Alzheimer’s. Furthermore, interesting studies demonstrate that vitamin C may be useful in managing anxiety and stress. One of the best sources of this vital vitamin is blackcurrants. Others include red peppers, citrus fruits such as oranges and broccoli.
May help enhance memory and raise mood
Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.
May help improve brainpower
Broccoli is a great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and to keep our brains and our memories sharp. Low levels of acetylcholine are associated with Alzheimer’s.
May help boost memory and concentration
Sage has long had a reputation for improving memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too. Add at the end of cooking to protect the beneficial oils.