“Your brain is largely made of fat, 60% by weight. Give it the healthy fats it needs, the kind found in avocados, olives, nuts, seeds, coconut oil, grass-fed butter, and fatty fish like salmon, tuna, or mackerel. You can learn more about eating a brain-healthy diet by reading our discussion of brain foods. Although food has classically been perceived as a means to provide energy and building material to the body, its ability to prevent and protect against diseases is starting to be recognised.”
The brain uses glucose for fuel, which is made from carbohydrates in the diet. Complex carbohydrates, found in starchy foods like wholegrain bread, pasta and rice, are the best way to provide these. They release energy slowly and help the brain to function in a stable way.
Go for foods with slow-releasing sugars.
The ‘dry weight’ of the brain is about 60% fat, and 20% of this fat is made from the essential fatty acids, Essential fatty acids cannot be made by the body so they have to come from the diet.
Mackerel |
Flaxseeds |
Sunflower seeds |
Herring |
Pumpkin seeds |
Sesame seeds |
Sardines |
Chia seeds |
Walnuts |
Anchovies |
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Omega 3 rich eggs |
Tuna steak |
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Salmon |
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Vitamins and minerals are really important for the functioning of your whole body. The brain uses vitamins and minerals to help perform vital tasks such as making amino acids into neurotransmitters and converting carbohydrates into glucose for fuel. Therefore a vitamin or mineral deficiency can affect your mood, as well as other brain functions.
Vitamins and minerals are the intelligent nutrients that keep the brain in tune. They are key to building and rebuilding the brain. They mainly come from fruit, vegetables and wholefoods and can be supplemented for optimum brain performance. Studies about having supplements show improved IQ.
There are some foods that seem to be particularly good for our brains. Eat them as part of a balanced diet, with regular meals. Always eat breakfast, as this will help your concentration and mental performance throughout the day.
Oily fish, such as salmon, herring and m, ckerel. These are an excellent source of omega-3, which your brain needs to stay healthy.
Olive oil, which is a healthy source of fat in the diet and can help reduce cholesterol levels and blood pressure. Some studies have linked olive oil with a lower risk of ischaemic stroke, cognitive impairment and Alzheimer’s disease.
Berries and other deep coloured fruits and vegetables, such as strawberries, blueberries, blackberries, acai berries, spinach, beetroot and beans. These foods are high in antioxidants, which help guard against disease by protecting cells in the body and brain from damage.
Foods containing ‘good fats’, like nuts, seeds and avocados. Foods containing polyunsaturated fatty acids (nuts, seeds, fish and leafy green vegetables) and monounsaturated fatty acids (olive oil, avocados, nuts) may reduce your risk of both depression and dementia.
Dark chocolate in small amounts! It contains high levels of antioxidants, but also high in sugar and fat. One small piece of dark chocolate per day is enough to get the antioxidant benefit.
Green tea, which is another rich source of antioxidants.
Salty foods like crisps, tinned soups and ready meals. We know that salt causes high blood pressure, which increases our risk of stroke. Government guidelines state that you should eat no more than 6 grams per day.
Sugary foods and drinks like sweets and cola. These may give us a temporary energy kick, but the energy is released so quickly that we soon “crash”, feeling low and lethargic. Too many sugary foods and drinks in the diet can also make us overweight, which increases our risk of health complications.
Trans fats, which are often present in ready-made foods. Trans fats are particularly bad for us and may increase our risk of ischaemic stroke. They are also known as ‘hydrogenated fat’ or ‘hydrogenated oil’.