10 foods to boost your brainpower
Eating
well is good for your mental as well as your physical health. But which foods
are particularly important to keep your grey matter happy and healthy?
1. Wholegrains
May
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 wholegrains which have a low-GI, which means they release their energy slowly into the bloodstream, keeping you mentally alert throughout the day. Eating too few healthy carbs, like wholegrains, may lead to brain fog and irritability. Opt for 'brown' wholegrain cereals, granary bread, rice and pasta.
adequate, steady supply of energy (in the form of glucose) in our blood, to the brain. Achieve this by choosing wholegrains which have a low-GI, which means they release their energy slowly into the bloodstream, keeping you mentally alert throughout the day. Eating too few healthy carbs, like wholegrains, may lead to brain fog and irritability. Opt for 'brown' wholegrain cereals, granary bread, rice and pasta.
2. Oily fish
May
promote healthy brain function
Essential
fatty acids (EFAs) can't be made by the body which means they must be obtained
through food. The most effective omega-3 fats occur naturally in oily fish in
the form of EPA and DHA. Good plant sources include flaxseed, soya beans,
pumpkin seeds, walnuts and their oils. These fats are important for healthy
brain function, the heart, joints and our general well-being. Although studies
are at an early stage there is some suggestion that adequate amounts of omega-3
fats in your diet may help to relieve depression.
What
makes oily fish so good is that they contain these active fats in a ready-made
form, which means the body can use it easily. The main sources of oily fish
include salmon, trout, mackerel, herring, sardines, pilchards and kippers.
Low DHA
levels may be linked to an increased risk of dementia, Alzheimer's disease and
memory loss, whilst having sufficient levels of both EPA and DHA is thought to
help us manage stress and make the good mood brain chemical, serotonin.
If you're
vegetarian or vegan, you may wish to add seeds like flaxseed, hemp and chia to
your diet, or consider a plant-based omega-3 supplement from micro-algae. If
you are considering taking a supplement speak to your GP first. It’s worth
remembering that vegetarian or vegan mums-to-be, or those who are
breastfeeding, should consider a supplement because of the important role
omega-3 fats play in the development of the central nervous system of your
baby.
3. Blueberries
May 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 achieve the same effect
with other dark red and purple fruits, like blackberries, and veg, like red
cabbage. These contain the same protective compounds called anthocyanins.
4. Tomatoes
May
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
that occurs in the development of dementia, particularly Alzheimer's. Favour
cooked tomatoes and enjoy with a little olive oil to optimise your body's
absorption and use. Other foods supplying this, and similar protective
phyto-nutrients, include papaya, watermelon and pink grapefruit.
5. Eggs
May 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.
Other B
vitamins including vitamins B1, B3 and choline play an important part in
regulating normal brain function. Choline, which is rich in egg yolk, is
essential for the memory-boosting brain chemical, acetylcholine.
Opt for
B-rich foods like eggs, chicken, fish, leafy greens and dairy. If you're vegan,
look to fortified foods, including plant milks and breakfast cereals, for vitamin
B12 or consider a supplement. Other useful vegan sources of B vitamins,
including B6, include nutritional yeast, avocado, soya, nuts and seeds.
6. Blackcurrants
May
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 are blackcurrants. Others include
red peppers, citrus fruits such as oranges and broccoli.
7. Pumpkin seeds
May
enhance memory and boost mood
Richer in
zinc than many other seeds, pumpkin seeds supply this valuable mineral which is
vital for enhancing memory and thinking skills. They're also full of
stress-busting magnesium, B vitamins and tryptophan, the precursor to the good
mood chemical serotonin. Other useful food sources include beef, oysters, chickpeas
and nuts including cashews and almonds.
8. Broccoli
May
improve brainpower
Broccoli
is 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 keep our brains and memories sharp. Low levels of
acetylcholine are associated with Alzheimer's. Other cruciferous veg rich in
glucosinolates include cauliflower, kale, cabbage and Brussels sprouts, whilst
you can obtain vitamin K from liver, hard cheeses and prunes.
9. Sage
May 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.
Put sage
to good use in our healthy recipes, including butternut soup with crispy sage,
pearl barley & sage risotto and veal escalopes wrapped with proscuitto,
sage & lemon.
10. Nuts
May help
protect healthy brain function
A study
published in the American Journal of Epidemiology suggests that an adequate
intake of vitamin E might help to prevent cognitive decline, particularly in
the elderly. Nuts are a great source of vitamin E along with leafy green
vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.