Three foods that feed your brain
You literally are what you eat. And your brain will love a few ‘smart’ additions to your diet.
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Key points
- You have the power to increase cognitive performance and reduce dementia risk through lifestyle.
- This includes what you eat.
Did you know that every single cell in your body is made from food?
As you sit here reading this, your digestive system is hard at work turning the last meal you ate into brand new cells, tissues and organs for your body...including your brain!
You literally are what you eat.
And while we don’t necessarily need to follow a perfect diet to enjoy good health, your brain will love a few “smart” additions to your diet.
Your brain is a metabolically hungry organ, requiring lots of energy to function each day. In fact, the brain uses up approximately 20% of our daily energy expenditure (despite the fact that it only makes up 2% of your total body mass).
That’s a bit like having a tiny appliance in your home, running up one fifth of your daily electricity costs.
In the most basic sense, food supplies the fuel your brain needs to run. That’s why some people feel foggy or find it hard to concentrate when they are hungry; the brain is running low on energy.
However, food also has another key role to play. It supplies the ‘building blocks’ for your brain to function properly, such as protein, essential fats and important nutrients. Nutrition can therefore influence the structure and function of the brain in multiple ways:
Nutrients from food are needed to make neurotransmitters (the chemicals which send signals in your brain). For example, tryptophan is an amino acid found in protein foods needed to produce our “feel good” chemical, serotonin.
Foods can increase or decrease neuroinflammation (the amount of inflammation in your brain). Too much neuroinflammation has been linked to poorer brain health and dementia.
Certain foods support the growth of healthy new cells in the brain.
What we eat impacts our blood sugar levels, which can in turn influence our mood, focus and cognitive function.
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When it comes to nutrition for a healthy brain, the Mediterranean diet stands out as a superstar.
Research shows that the Mediterranean diet may benefit brain health, mental wellbeing and reduce risk of dementia. While we aren’t yet certain exactly how the Mediterranean diet is delivering so many brain-healthy benefits, researchers suspect that it may at least in part be due to anti-inflammatory effects.
Although it contains the word “diet”, the Mediterranean diet is not a weight loss diet or restrictive. It’s really a dietary pattern and lifestyle around eating. It includes:
Plenty and varied vegetables, fruit, lentils and legumes.
Minimally processed and freshly prepared meals where possible.
Extra virgin olive oil.
Moderate intake of dairy foods.
Low intake of red meat.
A focus on wholegrain carbohydrates.
Fish at least twice per week.
Mindful eating – savouring and enjoying the experience of food.
Eating socially.
Home cooked meals using basic ingredients.
The Mediterranean diet also tends to contain lower Gycaemic Index (GI) foods, which are better for your blood sugar levels. This is also supportive of good health and general wellbeing.
Making big changes to the way you eat can be overwhelming or impractical. Sometimes, starting small and building slowly is a more realistic and self-compassionate approach to making healthy changes.
Here are three foods that support the health of your brain, that you could consider building in slowly:
Extra virgin olive oil
Extra virgin olive oil is an integral part of Mediterranean eating and shown to be great for brain health (and heart health). Research recommends three tablespoons per day to get the full range of benefits. Importantly, it does need to be extra virgin, which contains more antioxidants and polyphenols, which can help to protect the brain. If that sounds like a lot, build your intake gradually by making it your oil of choice for cooking and drizzling it over salads, cooked vegetables, eggs, toast, cooked rice, and pasta.
Salmon (or oily fish)
No doubt you’ve heard that omega-3 fatty acids are excellent for your heart health. The good news doesn’t end there – they also support better brain function. Aim for at least two serves a week of fatty fish, like salmon, mackerel, sardines, or tuna. If you don’t eat fish, some plant foods including chia, flaxseed, and walnuts also provide some omega-3 fatty acids.
Love your legumes
The humble legume is a key part of a Mediterranean diet and can support a healthy gut microbiome and brain. If you’re not used to eating legumes, start small to avoid tummy upset and experiment with using them in creative ways, such as:
Swapping out 50% of mince with lentils in recipes such as bolognese, shepherd’s pie and lasagna.
Adding legume mixes to soups and stews.
Snacking on hummus or adding it to sandwiches.
Enjoying baked beans for breakfast.
Nutrition is so important that it’s one of the factors the Thompson Institute is investigating in its healthy brain ageing research.
And while ongoing research is important in the quest for healthy brain ageing, one thing already seems clear:
Your brain, like the rest of your body, needs good nutrition to perform at its best. And adding in some key Mediterranean foods, like olive oil, salmon, and legumes is a nutritious and delicious way to look after this amazing organ.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Consult a healthcare professional about any health concerns or before making any changes to your medication, diet, or exercise routine.
