Best Foods to Promote a Healthy Brain

Eating well is good for your mental as well as your physical health. Whether you want to optimise your nutrition during exam season or simply want to stay sharp for your next work meeting, paying attention to your diet can really pay off.

Eating a healthy balanced diet, gives you the best chance to get all the nutrients which you need to promote a healthier brain.. Brain foods that are rich in antioxidants, good fats, vitamins and minerals help provide energy and aid in protecting against brain diseases. 

• Avocados

Avocado containing both vitamin K and folate help to prevent blood clots in the brain as well as help to improve cognitive function, especially both memory and concentration. They’re also rich in vitamin B and vitamin C which aren’t stored in your body and need to be replenished daily. They also have the highest protein and lowest sugar content of any fruit. Avocados creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods, try this brain food in your diet daily to see significant health improvement.

avocados brain food

• Wholegrains

This may help to improve concentration and focus. 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. Wholegrains with low glycaemic index can help keep blood sugar levels steady and even your help your body to metabolise fat more efficiently. You can also opt for brown wholegrain cereals, granary bread, rice and pasta.

wholegrains brain food

• Oily Fish

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 types of fats are important for healthy brain function, the heart, joints, and our general wellbeing. The main sources of oily fish include salmon, mackerel, trout, sardines, tuna etc. If you are a vegetarian or a vegan then consider adding seeds and beans to your diet.

oily fish brain food

• Broccoli

Broccoli is a great source of vitamin K which is known to enhance cognitive function and improve brainpower. Researchers suggest 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.

broccoli brain food

• Tomatoes

May help prevent free radical damage. Research suggests 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.

tomatoes brain food

• Eggs

Certain B vitamins such as B6, B12 and folic acid contained in eggs are known to reduce levels of a compound known as homocysteine in the blood. Elevated levels of homocysteine are associated with the increased risk of a stroke, cognitive impairment and alzheimers disease. Eggs may help to delay brain shrinkage better for a healthier brain.

eggs brain food

• Blackcurrants

May help to reduce anxiety and stress. Vitamin C has long been thought to have the power to increase mental agility. Research demonstrates that vitamin C may be useful in managing anxiety and stress. One of the best sources of vitamin C is blackcurrants.

blackcurrants brain food

• Pumpkin Seeds

Richer in zinc and 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 bursting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotin.

pumpkin seeds brain food

• Walnuts

Eating walnuts helps to improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also help to improve mental alertness.

walnuts brain food

• Rosemary

Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain. It also helps protect eyesight from deteriorating, thanks to its high levels of antioxidants and anti-inflammatory properties.

rosemary brain food