Crossword puzzles, reciting times tables to ourselves, learning new skills like a language and all manner of memory tests; many of us like to practice exercises and activities to keep our bonces nimble and in good condition – in short, to maintain our brain health. But it’s not just about the playful rigours we put our brains through in terms of memorising and ‘thinking’; the wellnesses of that organ upstairs is also determined by exactly the same thing all the other organs of the body are – by what we put in ourselves.

Yes, that’s right; what we consume and digest can have a critical impact on our brain health. If your brain’s getting vitamins and minerals it via your diet or supplementation, then it’ll remain more alert, supple and better-performing. And the more then it’ll be able to grow new cells, make new connections and become better at memory function and problem-solving. And who doesn’t want that?

However, before we look at what foods are best to get all those brain-friendly nutrients, consider this – pure, clean water makes up a whopping 85% of the human brain’s weight. There are few better things for brain health, therefore, than making sure you remain hydrated and drink plenty H₂O. Indeed, instead of grabbing a coffee – or any other caffeinated/ carbonated beverage – to give you a pick-me-up during the work day, why not go for a bottle of distilled water instead? It’ll be cheaper too!

Brain-boosting berries

So then, just what foods should you make a central plank of your diet for the good of your brain? What are, to put it another way, the brain health foods? Well, you probably won’t be surprised to learn that fresh, organic produce is undoubtedly best, while processed, saturate-fat-filled food is pretty much worst.

In which case then, we’re talking the likes of berries, which – it’s true – have been found via research to reduce or, in some cases, even reverse declining brain function. Among the very best are blueberries, which studies have shown have an innate ability to both boost memory and help ‘keep it young’^{1, 2}. Berries in general, though, are so good for brain health because they’re packed full of antioxidants, which play a vital role in protecting cells in every part of the body – not least the brain – from damage accrued from oxidation and harmful molecules and micro-organisms such as free radicals³. Other berries to consider include blackberries, cranberries, goji berries, strawberries and red grapes.

Other fruits and vegetables – and fatty acids

And, generally speaking, brightly, boldly coloured vegetables are good for brain health, as green, orange and yellow fruits and vegetables (cantaloupes, carrots, mangoes, oranges and tomatoes among them) tend to contain high levels of beta-carotene, an antioxidant that’s turned into Vitamin A to do good throughout the body – including the brain, of course. Meanwhile citrus fruits and green, leafy vegetables tend to be rich in Vitamin C – again, great for the brain, as research suggests both Vitamins A and C can help improve memory function and reasoning.

Few fat-related foods are recommended to aid the body’s health, of course, but when it comes to brain health – and more – foods that contain essential fatty acids (EFAs) come highly recommended, as it’s believed they help drive brain growth and development and boost memory. Both seed oils (unprocessed organic olive oil, coconut oil and hemp seed oil) and nuts are fine sources for omega-3 and omega-6 fatty acids; walnuts, in particular, are said to help increase production of serotonin – the neurotransmitter the brain relies on to keep sleep, memory and mood levels under control⁴.

Brain-friendly supplements

Hopefully, you’ll find that most of the foods suggested above are relatively easy to access and buy; however, if for any reason it’s difficult or not possible to incorporate them into your regular diet (say, for instance, you’re allergic to any of them), then there is another option – supplementation.

And when it comes to brain-friendly supplementation, one route you might look at is Vitamin B supplements. Why? Because studies have shown that certain ‘B vitamins’ (B9/ folic acid, B6 and B12) can play a role in preventing cognitive decline and even dementia, including Alzheimer’s disease⁵. A powerful reason, indeed, then to try the likes of True Food B Complex, which is available from us at The Finchley Clinic and, with its combination of ‘B family’ vitamins, offers all manner of health benefits in addition to keeping the brain youthful and staving off decline.

Additionally, you might consider these supplements for brain health:

Brain Food 120s – a mixture of vitamins, phospholipids and other nutrients to help you maintain focus, concentration and memory.

 

VeganSafe B12 – ideal to combat B12 deficiency and its related issues – memory and brain decline, as well as potential anaemia, fatigue, weakness, constipation, weight loss, depression, asthma, vision problems and low sperm count.

References:

1. Krikorian R. et al ‘Blueberry Supplementation Improves Memory in Older Adults’. J Agric Food Chem. J Agric Food Chem. April 2010; 58 (7): 3996–4000.

2. Carey A. N., Gomes S. M. and Shukitt-Hale B. ‘Blueberry supplementation improves memory in middle-aged mice fed a high-fat diet’. J Agric Food Chemistry. May 2014; 62.18 (2014): 3972-3978.

3. Connealy L. E. ‘The importance of antioxidants in fruits and vegetables’. Natural News. http://www.naturalnews.com/024710.html. Nov 2008.

4. ‘Serotonin’. Pub Chem. https://pubchem.ncbi.nlm.nih.gov/compound/serotonin. Feb 2016.

5. Mercola J. ‘The Importance of B Vitamins for Brain Health and Combating Dementia’. Merocola.com. http://articles.mercola.com/sites/articles/archive/2016/03/17/vitamin-b-brain-health.aspx. March 2016.