How food Improves Your brain Health
Foods that improve your brain health. The old adage, you are what you eat, applies to both our body and mind. “There’s no doubt that food and mood are really closely connected,” says Dr Federica Amati. And the head nutritionist for Zoe, the nutrition science company set up by Prof Tim Spector. “For example, we know that food and dietary patterns are really important in helping to prevent mental health disorders. But also in improving their symptoms. However, we also know they can help with sleep and energy levels, both important markers of mental health.”
There is no silver bullet when it comes to food and brain health according to Sarah Berry. In this case, an associate professor in nutritional sciences at King’s College London: Subsequently, “Improving brain health is down to overall dietary patterns, rather than single foods. So then, we need to eat a wide variety of nutritional foods. Because a diverse diet contains lots of different chemicals that all work together to improve health.”
A recent study published in Nature Mental Health journal backed this up. And found when it comes to brain health, nothing beats a balanced diet. Dr Wei Cheng, one of the study’s authors at Fudan University in China said, “People who ate a more balanced diet had better ‘fluid intelligence’ [the ability to problem solve] and better processing speed, memory and executive functions [which include things like organisational skills and attention].” However, “there are some magic ingredients in certain foods that really can help our brains.”
Salmon
Foods that improve your brain health. Oily fish such as salmon are full of omega-3 fatty acids, which are a type of fat your body can’t produce on its own so you have to get it from your diet. They’re important for your heart and immunity, but also your brain health.
One study from the International Society for Nutritional Psychiatry Research found that omega-3 supplements containing EPA and DHA (two types of omega-3s) improved symptoms of depression and may also help prevent it. Other good sources of omega-3s include herring, sardines, mackerel, anchovies, chia seeds and walnuts.
Nuts and seeds
Foods that improve your brain health. “Nuts and seeds are a powerhouse of nutrition and packed with polyphenols and nutrients, which impact brain health,” says Dr Berry. Polyphenols are micronutrients occurring naturally in plants, and growing evidence has linked them to cognitive function and brain wellness.
“Walnuts are particularly good,” says Dr Amati. A 2020 study published in the journal Nutrients found that eating walnuts led to improvements in memory and brain functioning. However, all nuts and seeds have been linked to slower cognitive decline, and a 2021 study found people at risk of cognitive decline, such as a family risk of Alzheimer’s, had better outcomes if they ate more nuts – specifically walnuts.
Green Leafy Vegetables
Foods that improve your brain health. All green leafy vegetables, such as broccoli, cabbage, pak choi and asparagus are packed with nutrients and fibre, which have been linked to slower cognitive decline. A study at the University of Illinois involving middle-aged adults found those with higher levels of lutein, a nutrient found in kale and spinach, had younger brain responses than their peers, which led the researchers to believe that lutein may play a protective role against age-related cognitive decline. But don’t stop at kale and spinach. A 2022 study from Israel found those who followed a diet rich in leafy greens, green tea (and, again, walnuts), showed the slowest rate of age-related brain decline – while those who followed a less plant-based diet had greater brain ageing.
Coffee
Foods that improve your brain health. “Don’t think you need to cut back, because coffee supports cognitive function,” says celebrity nutritionist Gabriela Peacock, author of 2 Weeks To A Younger You. A January 2024 study by UK Biobank found two to three cups of coffee or tea per day reduced dementia risk by up to 28 per cent.
“Caffeine is full of antioxidants that protect the neurons in our brains from everyday wear and tear,” says Peacock. “However, two or three creamy lattes containing sugar will quickly reduce its benefits, so have a good quality Americano [black coffee] with a splash of milk instead.”
One drink you should cut back on is wine. “Alcohol is a neurotoxin,” says Dr Amati. “Societally and culturally it’s part of our lives, but we should be mindful of the effects of alcohol on our brains, particularly as we get older. People over 70 become less efficient at processing alcohol, and there’s some compelling data that show too much alcohol in later life can increase the risk of dementia. Reducing alcohol content as we get older is important.”
Green tea
Foods that improve your brain health. Your brain naturally produces neurotransmitters, which are designed to elevate your mood, but they “sometimes need a helping hand,” says Gabriela Peacock. “The nutrient L-theanine induces calm by stimulating serotonin and GABA, two neurotransmitters that soothe anxiety and increase happiness.” Black tea and in particular green tea contain L-theanine, which can also improve the quality of our sleep (which has been shown to promote good brain health).
Probiotic Foods
Foods that improve your brain health. In recent years the link between gut health and mental health has been well documented, with one study from South Korea finding that people who ate more gut-friendly probiotic foods had fewer episodes of depression. While a study in 2022 from University College Cork in Ireland found that eating fermented foods, which improve gut health, can make us feel less stressed.
Explaining the link, study author Professor John Cryan said it “could be via the relationship between our brain and our microbiome [the trillions of bacteria that live in our gut]. Known as the gut-brain axis, this allows the brain and gut to be in constant communication with each other.” Gut-friendly probiotics include kefir, sauerkraut, kimchi and kombucha, and can be found in most health food stores and supermarkets.
Whole Grains
Foods that improve your brain health. Whole grains are good for the brain because they:
- Reduce the risk for heart disease which promotes good blood flow to the brain.
- Releases glucose into the bloodstream slowly, helping us stay alert and focused through the day.
- Whole grains, such as oats, barley, and quinoa are rich in many of the B vitamins that work to reduce inflammation of the brain, potentially preserving your memory. .
- Provides fiber that feeds good bacteria of the gut, which supports cognitive function and mood.
- Are high in minerals such as zinc, iron, magnesium, manganese, and antioxidants.
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In Conclusion
Foods that improve your brain health. Here there is no doubt that what we eat has a direct influence on our health. Also our longevity. Consequently, we get the best performance from eating a healthy diet. So then when food shopping, making informed choices by reading and understanding food labels, you can avoid the many processed foods that are detrimental to your health.
Important Note *
Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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