Every day we’re learning more about how what we eat affects our body. But did you know:
- Your brain is only about 2% of your body weight but uses 20-30% of your energy intake.
- The food you eat significantly impacts your mood, motivation, cognitive ability, sleep pattern, and more.
- If you don’t eat enough of the right vitamins and minerals, your brain function can become impaired.
This is why we have the buzz-term ‘brain food’. Brain food is rich in antioxidants, poly- and monounsaturated fats (the good fats), vitamins B, C, E and K, and the minerals magnesium and zinc.
Any food that contains one or more of these can protect your brain and give you the energy and vitality you need to improve your mental health and brainpower.
In this blog, I’ll share with you the 10 brain foods I eat regularly. They’re all readily available and make a delicious meal, side or snack.
1. Salmon
Salmon is rich in polyunsaturated fat and an excellent source of omega-3 and DHA fatty acids, which are essential for brain health. If you eat a vegan or vegetarian diet, seaweed is a good alternative.
2. Avocado
Avocados are a good source of monounsaturated fats and rich in vitamin E. They’re good for the heart and cardiovascular system and help maintain a healthy blood flow.
3. Pumpkin seeds
Pumpkin seeds are a good source of fibre, which promotes good brain health via the gut-brain axis. Studies show that a high-fibre diet leads to a healthy gut, which helps support a healthy brain.
Pumpkin seeds are loaded with tryptophan which produces serotonin, known as the happy chemical. They’re also an excellent source of magnesium which relieves stress and improves mood; iron which prevents brain fog and impaired brain function; and copper and zinc which both support healthy nerve signals.
4. Broccoli
Broccoli is an excellent source of fibre. It’s also rich in vitamin K, which enhances cognitive function and improves brainpower.
5. Turmeric
Turmeric is loaded with curcumin, a potent antioxidant and anti-inflammatory compound. It also helps new brain cells grow and boosts serotonin and dopamine, which both improve mood.
6. Walnuts
Walnuts are the number one nut for brain health. They’re loaded with DHA and have high levels of antioxidants and zinc, which help learning and memory formation. Walnuts are also rich in magnesium and vitamin E, which protects neurons.
7. Eggs
Eggs are packed full of memory-improving choline, an essential micronutrient that the body uses to create the neurotransmitter acetylcholine, which helps regulate mood and memory. They’re also rich in vitamins B6 and B12, which slow the progression of mental decline in the elderly and are a vital source of omega-3s.
8. Dark chocolate
Dark chocolate can improve your mood, concentration and focus. It’s packed with brain-boosting compounds, including flavonoids, caffeine and other antioxidants. The flavonoids enhance memory and also help slow age-related mental decline. The darker the chocolate, the better it is for your brain.
9. Blueberries
Blueberries are another antioxidant-rich food and protect the brain from oxidative stress. A diet rich in blueberries can reduce the effect of brain-ageing conditions and prevent age-related memory loss. They also help improve concentration, focus, and motor skills and can improve mental health.
10. Oranges
Oranges help protect against age-related mental decline and Alzheimer’s disease. They’re packed with vitamin C, a powerful antioxidant that helps fight off the free radicals that can damage brain cells. One medium orange a day can provide all the vitamin C you need.
Bonus: the number one drink that will boost your brain function
Green tea
Green tea contains caffeine, which boosts brain function, and L-theanine, which increases the activity of the neurotransmitter GABA to make you feel more relaxed. It’s rich in polyphenols and antioxidants, which protect the brain from mental decline and reduce the risk of Alzheimer’s and Parkinson’s disease. Regularly drinking green tea can also help improve your memory.
So, there you are. 10 super-delicious brain foods, plus one bonus brain drink. It’s time to check your cupboards and maybe hit the shops!
I used to keep this list on my phone and check it every time I went shopping. But I’ve since learned a technique that helped me remember these 11 brain boosters in less than 10 minutes. So, I don’t need the list anymore.
Now I use this powerful technique every day to help me remember things like my shopping and to-do lists and what I need to pack in my kids’ school bags or my work bag. It’s also a great exercise for your brain that can improve your cognitive ability and help ward off digital dementia.
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You might think this is just for students, but it’s not. We’re all lifelong learners with the potential to gain new skills and knowledge as we become our best selves. So carve out a little bit of time today to listen to this free workshop.