A nutritious, balanced diet is essential for growth, a healthy weight and to reduce the risk of developing chronic disease, but it also has important benefits for our mental and cognitive
wellbeing.
The brain, like all of the body’s vital organs, functions at its optimum if enriched with essential nutrients obtained from a healthy diet. In fact, our cognitive development and performance is easily affected by poor nutrition; in one study, a 12 year-old child who skipped breakfast displayed the reaction times of a 70 year-old just one hour later.
Some foods are renowned for their brain boosting characteristics and these “brain foods” would be great additions to any diet to give your brain the nutritious workout it deserves:
Oily Fish
Oily fish, such as trout, mackerel, sardines, kippers and salmon, are rich in Omega-3 essential fatty acids, which are ideal for promoting healthy brain activity. A deficiency in essential fatty acids has been associated with an increased risk of developing conditions such as memory loss and Alzheimer’s disease in later life, while a diet rich in them is believed to promote excellent cognitive ability. If you’re not a fan of oily fish, essential fatty acids can also be found in pumpkin seeds, soya beans, flaxseed oiland walnuts.
Wholegrains
To work efficiently, the brain requires energy, particularly energy that is released slowly from foods instead of through a ‘sugar rush’ that leads to a temporary high followed by an intense comedown. The most effective foods for releasing glucose slowly, which in turn supplies energy to the brain and enables you to concentrate, are wholegrains such as cereals, wholemeal pasta and granary bread.
Vitamin B
Several B vitamins, namely folic acid, B6 and B12, have been proven to reduce levels of homocysteine in the blood which can impair cognitive performance and has been linked to the onset of Alzheimer’s disease. Vitamin B6 is found in a number of foods including poultry, fish, wholegrains and eggs, while shellfish, beef liver, skimmed milk and eggs are plentiful sources of vitamin B12.
Vitamin C
Citrus fruits are particularly high in vitamin C, which has been linked with improvements in cognitive function. Strawberries, blackcurrants, dark leafy green vegetables and tomatoes are also excellent sources of vitamin C, which will also boost your immune system to make you more resilient to illness.
Tomatoes
Eating tomatoes could be a powerful way to prevent damage to your brain cells, thereby helping to maintain your cognitive function and ward off the symptoms of memory loss and dementia. Tomatoes contain the antioxidant lycopene, known for its ability to maintain effective brain function.
Broccoli
Broccoli
As well as being high in vitamin C, broccoli also contains vitamin K, which is proven to increase mental agility and brainpower.
By enjoying a healthy and balanced diet, you can take important steps to giving your brain the best chance of optimising its performance, both immediately and in the long term. With increasing concern about the numbers of people succumbing to degenerative diseases such as dementia and Alzheimer’s, now could be a great time to review your diet, putting the health of your brain first.