7 Foods that will Boost your Brain

The brain uses one fifth of the body’s calories. It needs good quality energy to maintain focus and ensure proper cognitive function.

The food we eat has a great effect on our mental performance. Ensuring we get all the nutrients we need to support our cognitive health is the best thing we can do to boost our memory, concentration and mental wellbeing.

Wholesome foods rich in antioxidants, vitamins, minerals and good fats help to protect the brain. 

Here are seven foods that we should all eat on a regular basis to enhance our mental performance and slow-down ageing in the brain. 

1.    Avocados

Avocadoes are rich in monounsaturated fats. They help reduce bad cholesterol and contribute to vitamin E levels in the body. They help maintain healthy circulation, ensuring the brain stays appropriately oxygenated and nutrified.  

Avocados have also been found to lower blood pressure, which is a preventative step to maintaining cognitive ability. 

One overlooked quality of avocados is their extra thick peel, which helps them block pesticides, making it a safer option than other non-organic foods when eating in restaurants.

2.    Blueberries 

Antioxidants in blueberries prevent inflammation and oxidative stress. This reduces the effect ageing has on the brain and prevents neurodegenerative diseases. 

In recent clinical research, berries were found to improve motor and cognitive functions. They were also found to enhance neuroplasticity. 

In one experiment, rats who ate blueberries were found to have increased overall learning capacity and motor skills. They were also found to be mentally younger.  

Blueberries contain flavonoids, which are powerful antioxidants.

Antioxidants in berries increase communication between brain cells, reduce inflammation, increase neuroplasticity – which helps create new neural connections or neural pathways in the brain – enhance learning and memory, and help prevent neurodegenerative disease and cognitive losses. 

3.    Broccoli

Broccoli contains high levels antioxidants. It is also high in vitamin K – which enhances cognitive function – and a great source of Choline – which has been found to improve memory. Just one cup of Broccoli contains over 100% of the daily recommended intake of Vitamin K and Vitamin C.

Broccoli contains high levels of glucoraphanin, which is converted into sulforaphane – a very powerful antioxidant – during digestion. It also contains bioactive compounds that have been shown to decrease inflammation.

One study found eating Broccoli every day helped resist cognitive decline due to ageing.

4.    Coconut Oil

Coconut oil is rich in MCTs (medium-chain triglycerides). MCTs are metabolised differently than LCTs (long-chain triglycerides) – which are the type found in most foods. When MCTs are metabolised, they go straight into the liver where they can be used as energy instantly or broken down into ketones, which the brain cells can use as fuel. Usually our brain cells are fuelled by glucose, however once the body runs out of glucose, it uses ketones as brain fuel. Over 60% of fat in coconut oil comes from MCTs.

One study found consuming MCTs improved cognitive function in patients with Alzheimer’s disease. 

5.    Turmeric

Turmeric is a powerful antioxidant and anti-inflammatory that has been linked with improving memory. Curcumin – the active ingredient in turmeric – can directly enter the brain and benefit the cells locally. Turmeric has been linked with easing depression, as it boosts serotonin and dopamine levels, which improves one’s mood. 

Curcumin has also been found to boost ‘brain-derived neurotrophic factor’or BDNF, a protein which produces new brain cells, strengthens existing ones and has been found to ease depression and protect against neurodegenerative diseases. 

Note: BDNF levels naturally start to fall as we get older. Other ways to boost BDNF levels are exercise, meditation, adequate exposure to sunlight and restful sleep. 

6.    Nuts

Nuts are filled with healthy fats, antioxidants and Vitamin E. Research showed nuts are able to improve cognitive function and even help prevent neurodegenerative disease. Vitamin E protects cell membranes from oxidative stress, thus helping slow cognitive decline.

Walnuts are particularly good for brain health due to their high content of Omega3s. In fact, research from UCLAfound walnuts helped students achieve higher grades on cognitive tests.

7.    Vegetables

Mitochondria are the powerhouses of our cells. They use the oxygen we breath to make fuel for the body, but in doing so they create free radicals, which are the part of the oxygen they are unable to use. 

Excessive free radicals, which are also caused by chronic stress, pesticides, inhaling carbon monoxide from cars, etc. cause inflammation and premature ageing. 

Vegetables contain polyphenols, which are able to neutralise free radicals. Polyphenols also help the brain make BDNF.