Have you ever experienced moments of brain fog, forgetfulness or a lack of focus?
The world of nutrition for brain health is fascinating: through science-backed dietary choices you can tangibly improve your cognitive agility and function.
By providing your brain with the right nutrients, you can enhance your memory, concentration and overall mental performance.
Build the following 7 key nutrients into your diet and you’ll go a long way towards optimising your brain health:
1. Omega-3 fatty acids
These essential fats found in fatty fish (like salmon, sardines and mackerel) as well as in walnuts and flaxseeds, have been linked to improved cognitive function.
Omega-3 fatty acids help support brain cell structure and function, promoting better memory and mental clarity.
2. Antioxidants
Colourful fruits and vegetables such as berries, leafy greens and citrus fruits are rich in antioxidants.
These powerful compounds help protect our brain cells from oxidative stress and inflammation, reducing the risk of cognitive decline and improving overall brain health.
3. B-vitamins
B vitamins — particularly B6, B9 (folate) and B12 — are essential for brain health. They play a vital role in neurotransmitter synthesis, which affects mood, memory and cognitive function.
Include foods like eggs, leafy greens and legumes to ensure an adequate intake of these important nutrients.
4. Antioxidants and phytochemicals
The vibrant colours of fruits and vegetables signal their rich content of antioxidants and phytochemicals.
Berries, such as blueberries and strawberries, are packed with antioxidants that combat oxidative stress and inflammation, preserving brain health. Dark leafy greens like spinach and kale, with their abundance of phytochemicals, help protect against cognitive decline.
Aim to shop for as wide a range of colours of fresh produce each week.
5. Choline
This vital nutrient plays a significant role in brain development, memory function and cognitive performance.
Incorporate eggs, lean meats, fish, legumes and cruciferous vegetables like broccoli and cauliflower into your diet to boost your choline intake.
6. Vitamin E
Found in nuts, seeds and vegetable oils, vitamin E possesses potent antioxidant properties that shield brain cells from damage caused by free radicals.
Including vitamin E-rich foods in your diet supports cognitive longevity.
7. Curcumin
The vibrant yellow compound found in turmeric, curcumin has neuroprotective properties. It exhibits anti-inflammatory effects and may help improve memory and overall brain function.
Incorporate turmeric into your cooking or consider curcumin supplements for optimal benefits.
In addition to these specific nutrients, adopting a balanced and varied diet that includes whole grains, lean proteins and healthy fats is essential for maintaining optimal brain health.
Remember, hydration also matters — as even mild dehydration can impair cognitive function.
Small changes in your dietary habits can have a big impact on your brain health and cognitive function over time. By nourishing your brain with the right nutrients, you can enhance your mental clarity, memory and overall cognitive performance.
TLDR Recap
Build the following into your diet/meal plans, at pace, to improve brain health and agility:
Omega-3 fatty acids (salmon, sardines, mackerel, walnuts, flaxseeds)
Antioxidants (berries, leafy greens, citrus fruits)
B-vitamins (eggs, leafy greens and legumes)
Antioxidants & phytochemicals (blueberries, strawberries, spinach, kale)
Choline (eggs, lean meats, fish, legumes, broccoli, cauliflower)
Vitamin E (nuts, seeds, vegetable oils)
Curcumin (turmeric)
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