Do you eat these brain boosting foods?

You are what you eat could be more important than you think…

We can reach for the chocolate to soothe our mood, or crave our morning coffee to lift us up. There are definitely foods that come up again and again in articles and research that can boost our brains in terms of ageing, memory and concentration and improving mood and depression. In 2017 the now famous SMILES Trial , a randomised controlled trial that effectively used improvement in diet as a treatment for depression. In this study 30% of the participants, who all had an established diagnosis of depression at the start of the trial, were no longer considered depressed at the end of the trial…with dietary changes! I find this absolutely fascinating and it seems improving our nutrition does seem to play an important role in improving brain health and mental health outcomes and ageing well.

1.       Salmon and other oily fish such as mackerel and sardines which are all high in the important omega-3 essential for good heath. If you are vegetarian or vegan, then flaxseeds, chia seeds, soya and nuts are other good sources. There is also new research about marine algae supplements too.

2.       Leafy greens such as kale and spinach,broccoli, wild garlic are full of micronutrients and fibre necessary for a healthy nervous system. Studies have shown green leafy vegetables may help slow cognitive decline. I am definitely thinking about growing my own salad leaves somehow as I eat salad every day but hate all the plastic bags for example ( a post for another day)

3.       Extra virgin olive oil and flaxseeds which again are high in omega 3 and are full of heart healthy and anti ageing fats nececessary for good brain health. Make sure you buy extra virgin or cold pressed if you can and I also read that olive oil from one specific country (my fave is Greece) will have more health benefits than from a collection of countries usually cheaper (of course groan).

4.       Cacoa (not cocoa) is full of polyphenols and antioxidants which are so good for cellular ageing. Go for a higher percentage, as the higher the better definitely 70% as a minimum. This is my own daily treat and my choice is 85%. Try a piece in the middle of a medjool date…full of fibre too for a double whammy of goodness.

5.       Don’t give up complex carbs (don’t miss out any food group) as these are so necessary for our brains to function well in terms of memory and cognition. So sweet potatoes and oats and legumes such as chickpeas, lentils etc are so good for us. One of my nourishing recipes for chickpea curry is on the healthy eating page.

6.       Berries every day! Research from a study cited in the fabulous book The Age Well Project looked at over 120,000 women who ate more blueberries and strawberries had a slower rate of cognitive decline. Although sweet, they have a low glycaemic index which will help to regulate blood sugar levels All the bright colours such as Pomegranate seeds have been found to help with memory. I have blueberries every day on my oat and this simple bowl of morning goodness ticks so many nutrition boxes and is such a simple thing to add to my ageing well routine.

7.       Nuts such as walnuts and brazil nuts are a great source of vitamin E and antioxidants and the omega-3 so essential for good brain health.

8.       Water, water everywhere as 80% of our brain is made up of water and so many symptoms such as brain fog, dizziness and lack of energy could be down to being dehydrated. I definitely suffer from a headache if I haven’t drunk enough and my water bottle literally goes everywhere with me.

9.       Coffee is also a great source of polyphenols and antioxidants essential for all round good health, although if you are sensitive to caffeine limit your intake to before midday or it can affect your sleep adversely.

Of course all of the above foods are good for us generally but thinking about it as specific to good brain health is quite mind-blowing (excuse the pun) and is the biggest motivator for me. Although I am trying to embrace ageing, I think we all want to age as well as possible and that includes keeping our minds sharp and as healthy as well as our body.

Hope you enjoyed reading as much as I enjoyed writing it and you have been able to take something away.

For more information about eating to improve your brain health click here and here