We all know that eating more fruits and vegetables can help us shed a few pounds.
But improving your diet has another positive effect: it can give your brain a huge boost.
“Our brains are complex and connected to every part of our body,” says Professor Hana Burianova, a neuroscientist at Bournemouth University.
“Evidence is beginning to shape our understanding of how equitable nutrition is related to brain health. These include thinking, memory, improved cognitive function and reducing the risk of Alzheimer’s and dementia.”
Eating a nutrient-dense diet rich in brain-friendly vitamins and fats will not only keep our minds sharper today, but will also help our gray matter function better as we age.
Oily fish — including salmon, mackerel, trout, sardines, herring, and anchovies — are high in omega-3 fatty acids, which help blood flow to the brain, boost memory, and reduce the risk of cognitive decline. Plants with a deep, rich color are packed with flavonoids — plant compounds — that also have protective effects on the brain
“The Mediterranean diet has been shown to protect the brain through high consumption of fresh fruits, vegetables, nuts, seeds, herbs, extra virgin olive oil, lean meats and fresh fish,” says Professor Burianova, who advises wellness and dietary supplement brand Healthspan.
On the other hand, eating processed, salty, sugary, and fatty foods negatively affects our brain. Smoking is an absolute taboo, as is excessive alcohol consumption.
“Highly processed foods that are high in sugar, bad fats, and other compounds can have a negative impact on brain health,” she says.
“These foods include processed meats, hearty snack foods, sugary foods and beverages, and some packaged meals.”
“They are high in salt, which can increase blood pressure, and research shows that high blood pressure in midlife can increase the risk of developing dementia, particularly vascular dementia, later in life.”
“High intakes of refined sugar can promote inflammation and oxidative stress — an imbalance between free radicals and antioxidants in the blood — which can also damage brain cells.”
So what do we need to eat to improve brain health?
Here, Professor Burianova and Registered Nutritionist Rob Hobson share their guide to the foods we need in our shopping cart — and the good habits that help our brains function at their best.
SALMON, MACKEREL AND SARDINES
The nutrients: omega-3 fatty acids
The original brain food. Oily fish — including salmon, mackerel, trout, sardines, herring, and anchovies — are high in omega-3 fatty acids, which help blood flow to the brain, boost memory, and reduce the risk of cognitive decline.
In fact, a large study of over 2,000 adults found that eating fish twice a week appeared to reduce the risk of dementia by 44 percent.
The most important omega-3 fatty acids are EPA and DHA. “EPA is involved in the synthesis and activity of neurotransmitters such as dopamine and serotonin, two feel-good hormones, and EPA also has anti-inflammatory effects that may protect brain cells from degeneration,” says Mr. Hobson.
However, if you don’t eat oily fish regularly, omega-3 fatty acids can be found in the form of ALA in avocados, nuts, seeds and vegetable oils like flaxseed and olive oil, or in supplement form.
“However, conversion of ALA to the body’s usable forms EPA and DHA is poor, so vegans may have trouble getting enough of it,” says Mr. Hobson.
Eggs, legumes and leafy greens
The nutrients: B vitamins
The family of eight B vitamins — known as the B complex — play a key role in brain health.
Found in foods like whole grains, dark green leafy vegetables, eggs, meat, fish, beans, legumes, and lentils, all of the B vitamins play an important role in supporting brain health by working together to allow our brain cells to work more efficiently.
“Vitamin B5 (pantothenic acid) contributes to normal mental performance, while vitamins B1, B3, B6, B12, biotin and folate contribute to normal mental function,” says Mr. Hobson.
“These important vitamins are also needed for energy production in brain cells and to improve mood and clarity of thought.”
The family of eight B vitamins — known as the B complex — play a key role in brain health. Found in foods like whole grains, dark green leafy vegetables, eggs, meat, fish, beans, legumes, and lentils, all of the B vitamins play an important role in supporting brain health by working together to allow our brain cells to work more efficiently
B vitamins also help remove cellular debris, allowing cells to function optimally. If that waste is left over, it can form clumps that are toxic to the brain, he explains.
A range of vitamins and minerals contribute to a healthy nervous system and the reduction of tiredness and fatigue.
Low levels of certain nutrients in this group — including B6, B12, and folic acid (B9) — can impair brain function as we age.
And there is early research to suggest that taking omega-3 fatty acids along with B vitamins may slow the progression of brain shrinkage in patients with early Alzheimer’s symptoms.
Vegans may have trouble getting enough vitamin B12, so they should also focus on fortified foods like nutritional yeast, plant-based beverages (nuts, soy, coconut, oats), and grains, or take a dietary supplement.
SMART VITAMINS
The nutrients: caffeine and gingko biloba
A new breed of brain-boosting substances and supplements called “nootropics” that may help people solve problems faster and be more productive are on the rise.
“In addition to improving your ability to learn and remember, a nootropic can also help you think more clearly,” says Mr. Hobson.
REVEALED: The good habits that boost your brain
Professor Hana Burianova reveals the small lifestyle changes that will make a big impact…
Go across the street
Our brains love new things, and when we’re not exposed to new things, cognitive decline is more likely.
But it can be as simple as taking the usual route across the street to work, or being right-handed and brushing your teeth with your left hand to give your brain a little workout.
Start playing
It’s also important to train your brain for fun. Research shows that dancing, storytelling, and video games improve memory.
go outside
Being outside has a number of benefits: it helps oxygenate the brain; The new environmental stimuli support the plasticity of the brain. and it can activate the neural networks that support daydreaming.
Outdoor exercise also helps activate feel-good hormones like endorphins, dopamine and oxytocin, as well as the glymphatic system, which cleanses our brain of toxins and pathogens.
Take vitamin D
Vitamin D, a neuroprotective nutrient, helps reduce inflammation, which plays a role in the development of chronic diseases, including brain damage.
Vitamin D deficiency is associated with reduced brain volume, according to a University of South Australia study covering over 295,000 genetic profiles in the UK Biobank.
It also suggests that correcting a vitamin D deficiency could prevent up to 17 percent of dementia cases.
Although there are a few dietary sources of vitamin D, including salmon and mushrooms, we get most of our needs from our skin’s exposure to sunlight during spring and summer.
However, the UK government recommends that everyone takes a dietary supplement between October and March.
Do the crossword
Stimulate your brain regularly with activities like reading, keeping up to date with news, doing crosswords, solving riddles, and playing board games—all of which help your brain make new connections and associations.
Stay calm
Chronic stress leads to a dysregulation of hormones and neurotransmitters more quickly
Aging and decline in neurocognitive functions (poor concentration, poor memory, etc.)
emotion regulation), predisposition to dementia and nerve inflammation.
stay social
Lonely people have a higher risk of developing dementia due to their lethargy and lack of communication with people.
Weak and unsupportive social contacts also lead to depression, anxiety and chronic stress, which negatively affect the brain.
No more multitasking
Dividing your attention into different activities isn’t a sign of mental toughness — it actually does your brain a disservice.
It leads to a fragmented mind and shallow thinking, poor concentration, poor memory, fatigue, anxiety and stress – all of which lead to poor brain processing.
“They won’t make you a genius overnight, but they can help you become more productive and resilient to stress.”
Caffeine is considered a nootropic because it increases alertness and speed when performing difficult mental tasks like arithmetic and reduces feelings of fatigue.
Another example is ginkgo biloba, which is obtained from the fan-shaped leaves of the ginkgo tree.
It contains unique antioxidants that are said to have neuroprotective effects, and there is evidence that ginkgo may reduce the formation of amyloid plaques associated with some forms of dementia.
Bacopa monnieri, also known as water hyssop, is packed with antioxidants that reduce inflammation, protect brain cells from damage, increase cerebral blood flow, and increase neurotransmitter production.
Ashwagandha, which contains unique substances called withanolides that improve oxygen processing and energy production in the mitochondria, is another herb traditionally used for its neuroprotective effects.
Healthspan’s new Love Your Brain supplements include B vitamins, omega-3 and bacopa monnieri.
OLIVE OIL, BROCCOLI AND NUTS
The nutrient: vitamin E
By making sure you’re getting enough vitamin E, you can protect your body and brain from the ravages of free radicals.
Broccoli, spinach, seeds, nut butters, nuts and butternut squash, and olive oil are all high in vitamin E, an antioxidant that can help neutralize free radicals that can damage cells and tissues.
You can also boost your vitamin E intake by eating whole wheat, avocado, kiwi, trout, and shrimp.
RED CABBAGE, CHERRIES, GRAPES
The nutrient: flavonoids
Plants with a deep, rich color are packed with flavonoids — plant compounds — that also have protective effects on the brain.
“Flavonoids are considered beneficial because they increase blood flow to the brain. This, in turn, helps deliver more oxygen and nutrients such as glucose — the main source of energy for neurons,” says Mr. Hobson.
“Research shows that eating a large amount of foods rich in these compounds may help improve memory and learning while slowing down age-related memory loss.”
You can increase your intake by eating plenty of citrus fruits, berries, red and purple fruits and vegetables, broccoli, dark leafy greens, and asparagus.
Other foods rich in flavonoids include dark chocolate, nuts, onions, ginger, green tea, celery, parsley, oregano, and soy foods (including tofu, tempeh, miso, and edamame).
MEAT, LEGUMES AND DRIED FRUITS
The nutrient: iron
Iron deficiency – anemia – is linked to tiredness and fatigue, but it can also lead to brain fog.
About 27 percent of women suffer from iron deficiency. “Iron is important for the formation of healthy red blood cells, which carry oxygen and nutrients throughout the body. In addition to providing oxygen, iron also contributes to brain health,” says Mr. Hobson.
You can increase your iron intake by eating meat, beans, legumes, lentils, dark green leafy vegetables, dried fruits, and dried spices.
“Iron absorption from plant foods can be increased by combining them with a source of vitamin C while avoiding tea with meals,” he says.
FULL GRAIN
The nutrient: fiber
Foods your gut loves are good for your brain too — so start incorporating fiber into your daily diet.
Found in whole grains, fruits, vegetables, nuts, seeds, and dried fruits, fiber can nourish our beneficial gut bacteria, which in turn can improve our overall health and mood.
“We’re beginning to realize how important these microbes are because they can help us regulate gut-brain communication in ways that are beneficial for our brains and mental health,” says Mr. Hobson.
Try to eat whole grains (wheat, spelt, brown rice, barley, rye, oats, quinoa, buckwheat) in two of your three main meals, plus five fruit and vegetable meals each day. Snack on seeds, nuts, and dried fruit to increase your fiber intake even further.
Probiotic supplements are also a useful way to add beneficial bacteria to the gut.