Food For Thought: The Best Foods For Brain Health
Whether you’re a mindfulness guru or struggling to keep on top of your mental health, eating the right foods for your brain – and at the right times – is essential to staying happy, stable, and alert.
So where to start among the various supplements, superfoods, and nutrient drinks available on the market?
Why Make Dietary Changes For Brain Health
If you’ve ever been diagnosed with depression, anxiety, or another mental health problem, you might already be aware that dietary changes are recommended in guidelines by the National Institute of Clinical Excellence (NICE guidance) for the treatment of mental health conditions.
Your body requires certain nutrients known as tryptophan to produce serotonin, one of the main hormones that promote feelings of happiness and wellbeing. Tryptophans can be found in a range of foods, including oily fish poultry, eggs, spinach, seeds, milk, soy and nuts.
There is also increasing evidence to suggest there is a link between your gut and your amygdala; having digestive issues may feel similar to anxiety, so it is common for the brain to confuse the sensations and create feelings of increased anxiety.
There is also increasing evidence to show that there is a link between diet and the development of dementia. According to the Alzheimer’s Society, following a Mediterranean-style diet with healthy fats like olive oil, fish, and fresh fruit and vegetables may help to reduce your risk of developing dementia; especially when following a low-alcohol, non-smoking, active lifestyle.
Eating a healthy, balanced, and regular diet may also help to reduce the risk of seizures in people with epilepsy.
And it’s not just for people with a diagnosable condition – research shows that eating a healthy diet is key to our day-to-day moods, attention span, and motivation and energy levels. Your diet is at the core of even just living your day-to-day life; eating a regular, balanced diet helps to keep your blood sugars level, which regulates mood, stress levels, and energy.
Even if you don’t struggle with depression or anxiety and feel you have a healthy lifestyle, it’s still worth taking the time to look at your diet and evaluate whether you are treating your brain as well as you would treat your body; you may even wish to consult a qualified nutritionist – such as Gianluca Tognon for example – to ensure you’re giving your mind the best meals possible.
Because why not treat yourself right by eating right?
The Top 5 Foods For Brain Health
- Seaweed/Algae Oil (Or Oily Fish)
Many of us know that Omega 3 is essential for good memory, focus, and brain development. But many associate Omega 3 with oily fish. In fact, while oily fish is a good source of Omega 3, it is perfectly possible to get enough of the nutrient on a vegetarian or vegan diet.
Fish attain their Omega 3 from the algae and seaweed they eat from the ocean, so if you prefer not to eat our fishy friends, why not cut out the middleman and incorporate seaweed or algae oil into your diet?
Both seaweed and algae contain DHA and EPA, the nutrients responsible for supporting brain function and reducing inflammation.
- Soybeans, Nuts, and Seeds
Soybeans, nuts, and many seeds are also high in Omega 3s. While they do not contain DHA and EPA, they do contain ALA which is then converted into DHA and EPA by the body. Unlike fish, these plant-based sources are less likely to contain potentially toxic contaminants such as mercury.
- Bananas
Bananas are a great source of tryptophan which produces serotonin in the brain. This leads to enhanced feelings of contentment and positivity. Tryptophan also helps to moderate food intake and regulate sleep, while the complex carbohydrates help to avoid blood sugar crashes.
They are also rich in potassium, which is also known to help reduce feelings of anxiety, and are high in Vitamin B-6, which some scientists speculate may prevent the development of depression. Overall, bananas are a convenient, healthy, and energising snack to keep you going throughout the day!
- Wholegrains
Wholegrains form the basis of a healthy diet, as they are the primary source of the energy your brain needs to function. Choosing low GI wholegrains gives your body a regular supply of long-lasting energy – preventing dips and mood swings throughout the day.
- Eggs
Eggs are high in B vitamins, including B6, B12, and folic acid. These help to reduce levels of homocysteine in the blood, which is associated with stroke, cognitive impairment, and dementia.
Vitamins B1, B3, and choline are also found in eggs and are essential for regulating normal brain function and boosting memory.
If you do not eat eggs, other sources of B vitamins include nutritional yeast, avocado, soya, nuts, and seeds.
Sources
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
https://psychologycompass.com/blog/eating-your-way-to-focus-and-concentration/
https://www.nhs.uk/live-well/sleep-and-tiredness/the-energy-diet/
https://epilepsysociety.org.uk/living-epilepsy/wellbeing/diet-and-nutrition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2572855/
https://www.bbcgoodfood.com/howto/guide/10-foods-boost-your-brainpower
