Did you know that the human brain consumes up to 20 percent of an average person’s daily calorie intake? This means a well-balanced diet is absolutely crucial for all mental processes. It stands to reason then that a diet rich in food that supports brain health will benefit your mind and body. So, which dietary sources offer the most positive lift in brain power? Here are my top buys.
Fatty fish
Fatty fish is the perfect source of omega 3 oils, which are major building blocks of the brain. Omega 3s have long been touted as playing an important part in helping to sharpen memory, improving mood and, importantly, protecting the precious brain against decline. For your fishy fix, try Bare Biology Lion Heart Omega 3 Capsules (£28.50, barebiology.com).
Green tea
Green tea is the perfect cuppa to support your brain. Its caffeine content boosts alertness, while its antioxidants protect the brain and L-theanine helps you relax. Try Pukka Lean Matcha Green Tea (£2.99, pukkaherbs.com) – it boasts added benefits such as increasing energy, improving digestive health, boosting fat burning and fighting ageing.
Cacao
Chocolate [derived from cacao seeds] may help to protect the brain. Studies have shown that eating chocolate not only boosts mood but also improves memory. Although this doesn’t give you a license to eat a kilo of the sweet stuff, it does highlight that a strict diet isn’t the best way forward. Try Naturya Cocoa Nibs (from £5.99, naturya.com) for a tasty snack.
Blueberries
These little berries are packed with antioxidants that may delay our brains from ageing and improve memory. Throw some in your next smoothie!
Bone broth
Bone broth is the perfect food for healing your gut, which in turn plays a role in nurturing your brain. It’s full of health benefits, ranging from helping build a stronger immune system and improving joint health to easing symptoms of food allergies.
Broccoli
Believe it or not, this veg contains a number of compounds, including vitamin K, that have powerful antioxidant and anti-inflammatory effects. What’s more, studies have shown that the higher the levels of vitamin K in the body, the better the memory.
Pumpkin seeds
These little powerhouses are rich in many micronutrients that are important for brain function, including copper, iron, magnesium and zinc. Sprinkle some on your breakfast today!
Eggs
Not only is it yummy but your morning scrambled egg could also help to regulate your mood, largely thanks to the rich content of several B vitamins and the choline that eggs contain. These can aid proper brain functioning and development. Over easy, please!
Avocado
God’s butter, as many call it, is high in monounsaturated fats which protect brain cells, and the oil of avocado has also been shown to help maintain healthy blood pressure levels. Win-win.
Turmeric
This yellow powder and its active compound curcumin are extremely potent, boasting strong antiinflammatory and antioxidant benefits. Research has shown that it has reduced symptoms of depression and Alzheimer’s disease. A teaspoon of the orange powder is enough to work wonders but it is hard to swallow, so try Pukka Herbs Turmeric Active Tea (£2.39, pukkaherbs.com).
