7 Foods That Help our Brain Stay Sharp

Like any organ, our brain is affected by what we eat.

Nutrition plays a big role in how well our brain thinks and functions. The food we consume affects our wellbeing, physically, mentally and emotionally, for better or worse. We can survive on food with low nutritional value but eventually, we become tired, irritable, have digestive problems, lose our memory, suffer mood swings or even depression, and other little ailments that can become bigger.

Getting on top of your nutrition and what is in your pantry is an investment in your wellbeing today as well as an investment in your wellbeing as you age. It is never too late to start, nor does it take too long to experience the positive impact of good nutrition.

You Are What You Eat 

In the case of brain and cognitive function, foods regulate:

• Our brain function - making our brains cloudy or clear so that you can write that essay with clarity

• Our memory – so that we can retain information that we need for later

• Our mood – so that we maintain balance throughout the day and respond to challenges with ease.

Here are 7 foods or food groups that are known to boost brain function and health 

Whole Grains

Whole grains such as brown rice, buckwheat, bulgur (cracked wheat), barley, millet, whole grain bread and oats. These wholefoods are high in Iron, Magnesium, Zinc and Vitamin B. They also have lower GI (Glycaemic Index) which means that glucose is slowly released into the body throughout the day keeping our brain functioning better and our mood more stable.

Brain Benefit – mental alertness and less mood swings.

Oily Fish

Oily fish such as salmon, mackerel, herring, and trout which are high in Omega 3’s. The body manufactures most of the fats that it needs from our diet, but it cannot make essential fatty acids such as Omega 3 fats, which boost brain function and keep your brain healthy as we age. Hence we need these oils from other sources.

Brain Benefit - more gray matter which means more ability to control memory and emotion. Also easing symptoms of depression.

Leafy Green Vegetables

Leafy greens such as spinach, kale and other spring greens provide Vitamin K and folate which improve brain function. They also contain vitamin A and C which reduces inflammation in the brain and body – inflammation of our bodily tissues means there is essentially too much coming in and not enough being expelled to keep a balance.

Brain Benefit – protects the brain from slowing down and improves memory.

Brassica Vegetables

The Brassica family which includes vegetables such as broccoli, cauliflower, sprouts and bok choy. They are higher in folate, choline and vitamin K (especially broccoli), nutrients that have all been shown to improve cognitive function.

Brain Benefit – improves memory and protects against ageing.

Blueberries

Blueberries are a vitamin pill on their very own! Rich in antioxidants, they eliminate harmful iron compounds and other free radicals. Antioxidants reduce oxidative stress and inflammation in the body which have been linked to lower cognitive function, especially as we age.

Brain Benefit – improves communication between brain cells and reduces short-term memory loss.

Nuts

Nuts such as almonds, walnuts, peanuts and pecans are higher in Omega 3’s and Vitamin E. In recent studies, research has shown that eating nuts improves brain function and prevent neurodegenerative diseases. One of the main reasons is that Vitamin E protects cells from free radical damage or oxidative stress, which is why brain function declines with age.

Brain Benefit – protects against dementia and ageing symptoms, improves memory.

Eggs

Eggs are a rich source of Vitamin B’s and Choline. Choline is a neurotransmitter that improves memory and regulates our mood and higher intakes of choline are linked to better memory and mental function. Most people do not get enough Choline in their diet, but one egg yolk will provide the required amount daily amount.

Brain Benefit - regulates mood and improves symptoms of depression.

A Word About Water! 

None of these nutrients would be carried about the body if we are not hydrated properly. Also, as these nutrients do their work and help our cells eliminate free radicals and other toxins, these process of flushing these toxins out would be compromised if we are lacking water in our bodies.

Drink enough water to keep yourself hydrated, normally one to two litres a day depending on your size and constitution will be enough.

The Benefits of the Occasional Detox

The body naturally gets rid of unwanted by-products of our natural physiology – toxins – through the liver, out via our sweat, urine and faeces. If we eat too many foods that increase inflammation in our bodies, such as overly processed foods, too much alcohol, and sugar-laden food, we are clogging up the liver and it struggles to do its job well.  

The occasional detox will give the body a break, an opportunity to rid itself of the toxins it already has, without having to deal with new ones. This boosts our wellbeing on all levels, including mental health.

There are many detox diets around, do your research and find one that works for your constitution. We often like to refer to the 5:2 Diet by Michael Mosley who states that one of the medical experts he interviewed said “There is nothing else you can do to your body that is as powerful as fasting.’

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