A National Brain Day (21 March) was recently set up by influencer Charlotte Labee to pay more attention to awareness of what a certain lifestyle affects our brain.
The food we eat can have a huge impact on the structure and health of our brains. Eating brain food can support both short and long term brain function.
The brain is an energy-intensive organ and uses about 20 percent of the body's calories, so it needs a lot of good fuel to stay focused throughout the day.
The brain also needs certain nutrients to stay healthy and to recover. For example, omega-3 fatty acids help build and repair brain cells, and antioxidants reduce cellular stress and inflammation associated with brain aging and neurodegenerative disorders such as Alzheimer's disease.
This article explains the scientific evidence behind 7 of the best brain foods.
Whether you want to optimize your nutrition during exam season or stay focused during your next work meeting, paying attention to your diet can really pay off. While there is no 'brain food' that can protect against age-related conditions like Alzheimer's or dementia, thinking carefully about what you eat gives you the best chance of getting the nutrients you need for good cognitive health and mood.
Coffee and tea
The caffeine in your morning cup of coffee or tea may provide more than just a brief concentration boost. Did you know that caffeine is really a brain food!
Coffee is a known aid in concentration - many drink it to stay awake and boost focus. In a study from 2014, participants with a higher caffeine consumption scored better on mental function tests.
In addition to increasing alertness, a 2018 study suggests that caffeine may also increase the brain's ability to process information.
Coffee is also a source of antioxidants, which can support brain health as a person ages. One study has linked lifelong coffee consumption to a reduced risk of:
- cognitive decline
- stroke
- Parkinson's disease
- Alzheimer's disease
- However, caffeine can affect a person's sleep, and doctors don't recommend that everyone consume caffeine.
Leafy green vegetables
Leafy greens such as kale, spinach, kale and broccoli are real brain foods as they are rich in brain-healthy nutrients such as vitamin K, lutein, folic acid and beta-carotene. Research suggests these plant foods may help slow cognitive decline.
Leafy green vegetables are rich in compounds called glucosinolates. When the body breaks them down, they produce isothiocyanates.
Isothiocyanates can reduce oxidative stress and lower the risk of neurodegenerative diseases.
Leafy green vegetables also contain vitamin C and flavonoids, and these antioxidants can further improve brain health.
Other cruciferous vegetables that contain glucosinolates include:
- Brussels sprouts
- bok choy
- cabbage
- Cauliflower
- turnips
- Kale
Whole grain
Whole grain brain food can increase concentration and focus improve.
Like everything else in your body, the brain cannot function without energy. The ability to concentrate and focus comes from an adequate supply of energy (in the form of glucose) in our blood to the brain. This is achieved by choosing whole grains with a low GI, which means that the energy is released slowly into the bloodstream, keeping you mentally alert throughout the day. Eating too few healthy carbohydrates, such as whole grains, can lead to brain fog and irritability. Choose 'brown' whole grains, rice and pasta as brain food, such as;
- Brown rice
- barley
- bulgur wheat
- oatmeal
- Whole grain bread
- whole-weat pasta
Fish oil
Fatty fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around every cell in the body, including the brain cells. They can therefore improve the structure of brain cells called neurons.
A 2017 study found that people with high levels of omega-3 fatty acids had increased blood flow in the brain. The researchers also identified a link between omega-3 levels and better cognition or thinking.
These results suggest that eating foods rich in omega-3 fatty acids, such as fatty fish, can boost brain function.
Examples of fatty fish with a high content of omega-3 fatty acids are:
- salmon
- mackerel
- tuna
- herring
- sardines
Humans can also get omega-3 fatty acids from soybeans, nuts, flaxseeds and other seeds.
Dark chocolate
Dark chocolate contains cocao, also called cocoa. Cocoa contains flavonoids, a type of antioxidant.
Antioxidants are especially important for brain health, as the brain is highly sensitive to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
Cocoa flavonoids seem to be good for the brain. According to an research from 2013 they can stimulate the growth of neurons and blood vessels in parts of the brain involved in memory and learning. They can also stimulate blood flow in the brain.
In addition, flavonoids maintain cognitive abilities during aging in rats, lower the risk of developing Alzheimer's disease, and lower the risk of stroke in humans. All these properties are of great importance, but it is currently unclear when cocoa and chocolate consumption should be initiated to generate beneficial effects on age-related cognitive decline and neurodegenerative diseases. More research is necessary.
A study from 2018 in humans, however, also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at brain activity after participants ate chocolate with at least 70 percent cocoa.
The researchers concluded that eating this type of dark chocolate is a true brain food as it can improve brain plasticity, which is crucial for learning, as well as providing other brain-related benefits.
Berries
Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that berries are real brain food.
Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries are anthocyanin, caffeic acid, catechin and quercetin.
A research from 2014 - has researched that the antioxidants in berries have many positive effects on the brain, including:
- improving communication between brain cells
- reducing inflammation throughout the body
- increasing plasticity, causing brain cells to form new connections, stimulating learning and memory
- to reduce or delay age-related neurodegenerative diseases and cognitive decline
Antioxidant-rich berries that can improve brain health include:
- strawberries
- blackberries
- blueberries
- Black berries
- mulberries
Nuts and seeds
Eating more nuts and seeds can be good for the brain, as these foods contain omega-3 fatty acids and antioxidants - real brain food.
From one research 2014 found that higher overall nut intake was associated with better brain function in old age.
Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.
As people age, their brains can be exposed to this form of oxidative stress, and vitamin E can therefore support brain health in old age.
A study suggests that an adequate intake of vitamin E may help prevent cognitive decline, especially in the elderly. Nuts are a great source of vitamin E, along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice, and whole grains. We can classify these foods under real brain food.
The brain is highly sensitive to oxidative stress, which increases with age and is considered a major contributor to neurodegeneration. High plasma vitamin E levels have been repeatedly associated with better cognitive performance. Due to its antioxidant properties, the ability of vitamin E to prevent or slow cognitive decline has been tested in clinical studies in both aging and Alzheimer's patients
A 2014 study found that vitamin E can also contribute to better cognition and a reduced risk of Alzheimer's disease.
The nuts and seeds with the greatest amounts of vitamin E include:
- walnuts
- sunflower seeds
- almonds
- hazelnuts
To fully investigate the effects of vitamin E on the brain, further research is needed.
The foods listed above can greatly improve memory and concentration. Some can also reduce the risk of stroke and age-related neurodegenerative diseases, such as Alzheimer's and Parkinson's.
