The brain, just like the body, needs proper nutrition and rest to perform at its best. Eating a balanced diet can help to support brain health, increase cognitive performance, improve memory and reduce the risk of cognitive decline. Food plays a critical role in areas such as mental alertness, focus, memory and concentration and can also help to protect from long-term cognitive decline, neurological conditions and disease.

Research has shown that certain foods can assist in supporting brain function, as well as reducing inflammation. Omega-3 fatty acids, vitamins, antioxidants and minerals found in several foods can help to protect against oxidative stress and support neurotransmitter function.

Incorporating brain boosting foods into your diet, whilst also limiting ultra-processed and sugary foods, will help you to reach your best brain. Whilst you should always consult with your doctor before making changes to your diet, here are a list of foods that have been shown to support brain health.

1.    Fatty Fish

Fatty fish; including salmon, tuna and sardines, are rich in omega-3 fatty acids. Omega-3 fatty acids are essential in building brain cells and improving memory. Consuming fatty fish has also been shown to help with improving mood.

2.    Leafy Greens

Leafy greens; such as spinach and kale, are high in nutrients like vitamin K, lutein, folate, and beta carotene.

3.    Berries

Berries are packed full of antioxidants, which reduce oxidative stress and inflammation. Studies have shown that blueberries particularly increase blood flow to key parts of the brain, which helps improve both memory and attention.

4. Wholegrains

Wholegrains; including oats, brown rice and quinoa, provide steady energy to fuel the brain and are rich in fiber and B vitamins.

5.    Nuts and Seeds

Nuts and seeds; such as walnuts and pumpkin seeds, are high in vitamin E, healthy fats, and antioxidants. Walnuts in particular contain DHA, a type of omega-3 and pumpkin seeds are rich in zinc, magnesium, copper, and iron which are minerals essential for nerve function and brain signalling.

6.    Eggs

Eggs have often been referred to as a superfood in the nutrition space. They are an excellent source of choline, which is vital for brain development. They are also full of B vitamins, in particular B6, B12, and folate, which help to regulate mood and prevent cognitive decline.

7.    Dark Chocolate

In moderation, dark chocolate can support brain health due to its antioxidant content.

8.    Broccoli

Broccoli is high in antioxidants. Notably, it is high in vitamin K, which has been shown to improve memory.

Just as good nutrition can support the brain, some foods should be limited. Foods to limit for brain health:

-      Ultra-processed foods

-      Alcohol

-      Sugary drinks

-      Foods high in sugar or artificial sweeteners

-      Refined carbohydrates

-      Foods high in trans fats

Protecting your brain is one of the most important things you can do. Like the rest of your body, your brain thrives when given proper nutrition. Incorporating some of these brain-healthy foods into a well-balanced diet will help to boost your brain’s performance. Invest in your long-term cognitive health; your brain is one of your most precious assets.