Did you know, research shows that 98% of adults in the UK don’t take good care of their brains and could be looking after them better? If you don’t look after your brain properly, you could be increasing your risk of cognitive decline, memory loss, and problem-solving, and greatly increasing the risk of conditions such as dementia and Alzheimer's, hampering the quality of your life.
But don’t wait till this happens, the truth is you can take care of your brain health from today, starting with the very simplest aspect, your food intake. In fact, your diet plays a major role in
Today, learn everything you need to know about foods that can enhance your brain function and reduce the risk of cognitive decline and diseases.
Why is brain health important?
While there's no set definition of brain health, we can tell you it’s important. Out of all of your organs, your brain is one of the most complex and should be protected at all times. Your brain affects your senses, how you control your movement, mental, emotional and cognitive processes, alongside your behaviour.
It is the foundational organ that influences every other organ in your body. Basically, you wouldn’t be able to perform all of the diverse tasks your body would do if it weren’t for your brain health.
7 Best foods for focus, your memory and mood
One of the biggest influencers of your brain function is the food you intake and the nutrients from the food m you consume. Certain nutrient-dense foods can support focus, memory and mood by adding omega-3s, antioxidants, flavonoids and B vitamins, aiding brain function and production. Here are some of the top foods to help support your brain function:
Avocados
Avocados are a superfood that has been shown to have profound benefits for brain health. Research shows regular consumption of avocados can help reduce cognitive decline and enhance brain health. Avocados contain an antioxidant called lutein, which is found in the brain and eyes, helping enhance focus and control. They’re also packed with monounsaturated fats, B vitamins and fibre, reducing inflammation and helping support other systems too.
Omega-3 fatty acids
While not exactly a food group, omega-3 fatty acids, an essential polyunsaturated fat found in many foods such as salmon, sardines, nuts, flaxseeds and fortified foods, can be highly beneficial for brain health. Omega-3 fatty acids have been shown to help increase learning, memory and focus. Moreover, omega-3 fatty acids are thought to help with mental health, improving symptoms of depression.
Dark chocolate
One food majorly missing in your life that you may not be having enough of is dark chocolate. Dark chocolate is packed with flavonoids, and research has shown that flavonoids can help boost brain function, improve mood, enhance focus and neuron growth. They help your body have better focus, mood, and memory and protect your brain from age-related decline and reduce the risk of conditions like Alzheimer's and dementia.
Spinach
You’ve probably heard the saying, "Get more leafy greens in your diet", and rightly so. Spinach is a superfood that is linked to a decreased risk of cognitive decline. That’s partly because spinach is packed with antioxidants, iron, nitrates and omega-3’s, which can help improve your blood circulation to your brain, concentration, focus, information processing and alleviate mental fatigue.
Almonds
Whenever possible, add nuts to your diet, especially almonds. Eating a handful of almonds a day can supply your body with many nutrients such as protein, healthy fats, fibre, and vitamins. One vitamin in particular that they have a lot of is vitamin E, which helps protect your body's cell membranes and reduces oxidative damage. Almonds also contain fats, protein and magnesium, which are essential for your cognitive health and nervous system.
Walnuts
Eating about one ounce, i.e., 4 walnuts a day, may have a big impact on your brain health. There are studies which show walnuts are high in anti-inflammatory polyphenols and antioxidants, helping enhance brain function and potentially slow cognitive decline linked with ageing.
Berries
Many berries, such as strawberries, blueberries, blackberries, raspberries and more can be extremely supportive for your brain health. A lot of berries contain a high amount of antioxidants like flavonoids and anthocyanins.
These help protect the brain from oxidative stress and inflammation, reducing the risk of cognitive decline and ageing. Blueberries in particular have been shown to enhance brain plasticity, help boost memory and focus.
Wrapping up foods for brain function
Remember that what you eat has a strong link with your mental performance. The nutrients you consume can influence your mood, focus, memory and overall brain function. Bad diets that contain highly processed foods and sugar can trigger inflammation, impact neurotransmitters and cause energy crashes, impacting cognitive stability and emotional regulation.
Pro Tip: Try to eat meals that contain whole foods, little processed meats and no sugar. Whenever possible, pair carbs with protein and healthy fats to stabilise blood sugar and help regulate your emotions.
If you’re looking for additional support for your brain health, you might want to try Lion’s Mane. This supplement contains a species of mushroom which may help support cognitive function. Studies have shown Lion’s Mane contains two important compounds which can help stimulate the production of brain cells, which help reduce the risk of dementia.