The experts agree that a healthy and well balanced diet is not only good for keeping us physically fit, it also plays a role in keeping us mentally fit as well. A report from the UK’s Mental Health Foundation stated that evidence has found that good nutrition is important for our mental health, and that eating properly can help us to maintain a balanced mood and feelings of wellbeing.
“The food we choose to eat has a large influence on cognitive performance and mood due to the interaction and by-products of certain nutrients in our body. In other words, a brain-healthy diet is essential for sharpening your memory, boosting your concentration and keeping your mood lifted,” says Yasmine Haddad, Senior Dietitian at Live’ly.
Victoria Tipper, Nutrition Coach at Dubai Herbal & Treatment Centre, says “It is important to eat nutritiously and look after your digestive health in order to keep your brain functioning. The gut is known as the second brain and in fact around 90% of the body’s serotonin (the feel-good neurotransmitter) is manufactured in the gastrointestinal tract.”
So add these brain-boosting foods to your diet.
Avocado
Top of the list has to be avocado, rich in loads of nutrients such as fibre and good fats including omega-3 fatty acids and a veritable alphabet of Vitamins A, B, C, D, E and K - avocados are the brains secret superfood. Though findings have been mixed, research has shown that high doses of Vitamin E can neutralise free-radicals which were found to impair memory loss. Whether you mash them on toast, mix them with eggs or honey or simply add them to a salad you can enjoy half an avocado as part of your meal every day.
Salmon
This is one of the best sources of omega-3 fatty acid and DHA (docosahexaenoic acid), both of which are important for the brain and the nervous system. Because our bodies cannot produce it naturally, omega-3 is an essential nutrient from our diet. “Dietary fats are essential for healthy brain functions,” says Yasmine. “Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive functions such as memory and performance as well as behavioural functions. Research shows that rates of depression are lower in countries with high omega 3 intake (regular fish intake). It also shows that depressed people tend to have low concentration of omega 3 in their brain.”
Victoria agrees, “Healthy fats are essential for brain health and some research suggests omega 3 essential fatty acids may help to improve working memory and moods.” She adds “get rid of oils that are higher in omega 6 fatty acids, as they will compete with omega 3 fats in the body. This means removing processed vegetable oils, such as sunflower and corn oil, from your diet”.
Grill it, bake it, flake it with veggies but enjoy four ounces twice a week to get the most benefit.
Blueberries
Blueberries or ‘brain berries’ as Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life calls them, can help to protect our brains from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have shown that diets rich in blueberries can also significantly improve learning capacity and motor skills. Enjoy them fresh or frozen with your cereal or in a smoothie.
Nuts and seeds
Nuts and seeds are a great source of Vitamin E, and higher levels of Vitamin E are linked to less cognitive decline as you get older. Add 28 grams a day of walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and un-hydrogenated nut butters such as peanut butter, almond butter, and tahini. Enjoy them raw or roasted but to avoid the extra sodium make sure they are unsalted.
Dark chocolate
Yes, I said the magic word - chocolate! Dark chocolate boosts your mood, protects the brain from damage, improves memory and focus and reduces stress. Dark chocolate is rich in flavonoids, an essential antioxidant associated with boosting the cognitive function. It can also boost serotonin and endorphin levels in the brain which is why you feel happier while you’re eating it. Enjoy it in moderation and make sure it is made of at least 70% cocoa.
Broccoli
Broccoli is rich in choline which can help encourage the growth of new brain cells as well as neural connections, which are essential for your memory and brain. Broccoli is also rich in Vitamin K that helps boost cognitive functioning and improves memory. “Choline is another important nutrient to help with cognitive function. It helps reduce homocysteine levels (can cause memory loss when elevated), reduces inflammation and improves nerve cell communication. You can also obtain choline through the diet from eggs and meat.” says Victoria. Steam it, grill it or boil one cup of broccoli three times a week.
Tomatoes
Tomatoes are a great source of the powerful antioxidant, lycopene. Lycopene fights free radical damage to brain cells that typically contribute to dementia. They taste great chopped up with avocado, chucked into salads or turned into sauces.
Spinach
Popeye was really onto something! It turns out spinach is not just for your muscles, it is rich in potassium which helps maintain the brain’s electrical conductivity, improving thinking and recall capacity. It is also rich in antioxidants which protect the brain cells from any type of damage. In addition, spinach contains essential nutrients such as Vitamins E and K, magnesium and folate that help lower the risk of developing dementia.
So add some of these brain boosting foods to your daily diet and don’t forget to drink plenty of water. The brain is 85% water and drinking water and brain function are integrally linked. Lack of water can affect your concentration, memory, focus, cause brain fatigue and brain fog, as well as headaches and sleep issues among other things.