Foods for The Brain
The brain is a highly complex organ that plays an important role in many essential functions, from cognition and thinking, to mood regulation, learning and memory, and processing information. The brain has a high lipid (fat) content, including an Omega-3 fatty acid called docosahexaenoic acid (DHA), which makes up a significant portion of the lipids in the cell membranes of neurons. It is thought that the brain uses up to 20% of the body’s total energy, and mainly relies on carbohydrates (glucose) for energy. So, when it comes to brain foods, start by ensuring that your brain has enough healthy carbohydrates, such as fruits, root vegetables and oats, to fuel itself.
What we eat plays a huge role in our brain health, much like it does with every organ within our body. But what foods are good for the brain? Here, we delve into the various foods for the brain and memory, as well as brain food supplements that can help support cognitive health…
Best Foods for Brain Health & Memory
1. Oily fish
It’s the Omega 3 fatty acid Docosahexaenoic acid (DHA) in oily fish such as salmon, sardines and mackerel, that contributes to the maintenance of normal brain function. Oily fish does also contain the mineral iodine, which contributes to normal cognitive function. As well as this, oily fish contains B vitamins, including vitamin B3 niacin, B1 thiamin, B12 and B6 which contribute to normal psychological function.
2. Shellfish
Seafood such as oysters, crab and lobster are great brain foods, containing various nutrients needed for a healthy brain. The mineral iodine is found in shellfish which contributes to normal cognitive function plus vitamin B12, which contributes to normal psychological function. Shellfish also contain Omega 3 fatty acids, primarily DHA.
3. Dark chocolate
Look for a chocolate bar that contains at least 70% cacao to reap the benefits of this tasty food. Dark chocolate contains the mineral magnesium, which contributes to normal psychological function. Plus, dark chocolate is a source of carbohydrates, which help maintain normal brain function.
4. Nuts and seeds
There’s more than meets the eye to those tiny sunflower seeds, almonds, walnuts and pumpkin seeds (to name just a handful). Nuts and seeds contain brain-supporting omega-3 fatty acids, much like oily fish does. Plus, the mineral zinc can be found in nuts, which contributes to normal cognitive function as well as magnesium, shown to support normal psychological function.
5. Coffee
Your morning cup of coffee could also play a role in helping support your brain. Research has found that caffeine can help with cognitive function, particularly alertness and vigilance. Caffeine is a stimulant however, so avoid having this too close to bedtime so that it doesn't disrupt your shut eye.
6. Eggs
Poached, scrambled or whipped into an omelette; however you like your eggs in the morning, they could be doing your brain plenty of good. It’s all thanks to the B vitamins found in eggs - primarily B12, B6 and folic acid. Vitamin B12, B6 and folate all contribute to normal psychological function. Eggs also contain iodine, which contributes to normal cognitive function, and are a great source of choline.
7. Broccoli
Broccoli is one of those important brain boosting foods. This fibre-filled green vegetable contains plenty of vitamin C, which contributes to normal psychological function. Broccoli also contains other nutrients for good health including fibre, which supports a healthy digestion.
8. Oranges and kiwis
Both of these delicious juicy fruits are a great source of healthy carbohydrates to help fuel your brain. As a bonus, they’re packed with vitamin C, which not only supports immune health, but also contributes to normal psychological function.
9. Leafy greens
Spinach, kale and bok choy make a great salad base, whilst also providing nutrients that can help support cognitive health. Iron, a mineral found in leafy greens, contributes to normal cognitive function, whilst folate contributes to normal psychological function.
10. Blueberries
These mini but mighty berries pack a big punch when it comes to brain health benefits. Other berries such as raspberries and strawberries can also provide support for your brain. Berries are a source of carbohydrates, which contribute to the maintenance of normal brain function. Berries also contain high levels of vitamin C and are rich in anthocyanins - pigments that give blueberries their distinctive colour.
11. Red meat
Beef, lamb and venison are foods that are good for your brain and memory. Red meat contains the minerals zinc and iron, which contribute to normal cognitive function, as well as a range of B vitamins.
