10 foods to boost your brainpower

Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy and healthy?

10 foods to boost your brainpower

Wholegrains1. Opt for wholegrains

Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' wholegrain cereals, granary bread, rice and pasta.

 

Mackerel2. Eat oily fish

Essential fatty acids (EFAs) cannot be made by the body which means they must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant sources include linseed (flaxseed), soya beans, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general wellbeing. What makes oily fish so good is that they contain the active form of these fats, EPA and DHA, in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to an increased risk of Alzheimer's disease and memory loss whilst having sufficient levels of both EPA and DHA is thought to help us manage stress and helps make the good mood brain chemical, serotonin. Consider a supplement if you're vegetarian. Those following a vegan diet may wish to supplement daily with a plant-based omega-3 supplement, and as a vegan don't forget to add seeds like linseed and chia to your diet.

Blueberry3. Snack on blueberries

Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. They're widely available, but you can also look out for dark red and purple fruits and veg which contain the same protective compounds called anthocyanins.



Tomatoes4. Eat more tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's. Favour cooked tomatoes and enjoy with a little olive oil to optimise absorption and efficacy.

 

5. Add vitality with vitamins

Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment. Opt for B-rich foods like chicken, fish, eggs and leafy greens.

 

Blackcurrants6. Get a blackcurrant boost

Vitamin C has long been thought to have the power to increase mental agility and protect against age-related brain degeneration including dementia and Alzheimer's. One of the best sources of this vital vitamin are blackcurrants. Others include red peppers, citrus fruits and broccoli.



Pumpkin seeds7. Pick up pumpkin seeds

Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.



 

Broccoli8. Bet on broccoli

Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and to keep our brains and our memories sharp. Low levels of acetylcholine are associated with Alzheimer's.



Sage9. Sprinkle on sage

Sage has long had a reputation for improving memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too. Add at the end of cooking to protect the beneficial oils.

 

Walnuts10. Eat more nuts

A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.

 

The importance of exercise

Don't forget that as well as a healthy diet, exercise helps to keep our brains sharp. Research suggests that regular exercise improves cognitive function, slows down the mental aging process and helps us process information more effectively.

 

Brainpower supplements

Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials. If you are considering taking a supplement it is best to discuss this with your GP or qualified healthcare professional.

More in health and nutrition:

Women's health
Men's health
Fitness & nutrition
Special diets
Eating for ill health
Healthy eating
Healthy cooking
Ingredient focus

This article was last reviewed on 6 May 2016 by nutritional therapist Kerry Torrens.

A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

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Comments (30)

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Abhishek706's picture

I love this topic as I have been reading all about brain function and natural cognitive enhancers. I am currently using a product from brainfunctionbooster.com which is based more of plants and herbs. Keen for more articles on improving brain power.

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androiduser's picture

I read that Vitamin E helps improve skin appearance. I had a rough skin and I started taking in a handful of almonds everyday. It really helped my skin. Vitamin E is an antioxidant that protects and repairs your skin

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letianmoon's picture

I would also like to add eggs as gary booth has mentioned; especially the yolks. 4 min. to 12 eggs a day, especially if building muscle. One of the best sources of choline and inositiol is from eggs. The combination makes up lecithin, a great brain supporter.More health food diet here http://naturalremedyideas.com/food-nutrition/

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Allan Lees's picture

Professor David O Kennedy published a book in 2014 called Plants and the Human Brain. In his book he summarizes the last 15 years of research into cognitive nutrition, including the work he's done with colleagues at the Brain Performance Nutrition Research Center at Northumbria University. It's a great read and a good guide to what sorts of herbs and other plants to include in our weekly diet and it is all based on hard science rather than mere assertion or trendy but unsubstantiated beliefs.

brain100's picture

I love this topic as I have been reading all about brain function and natural cognitive enhancers. I am currently using a product from brainfunctionbooster.com which is based more of plants and herbs. Keen for more articles on improving brain power.

Helene_N's picture

Thank you for sharing these tips!
I will try to follow this advice, especially when I have to study. I hope they'll give me a boost!

jhonclark's picture

Rosemary leaves: In the experimental studies done, by oppressing the pancreatic lipase enzyme, it decreases fat absorption and thus prevents weight-gain and liver lipoidosis. Besides, by increasing gall juice, it helps digestion and particularly the digestion of fatty foods. On the other hand, rosemary leaves have diuretic feature and thus helps edema be removed from body.

Cherry stalk: Beside its urine-increasing feature, it has rich potassium content and thus prevents potassium balance from being distorted.

Shrub leaves: They help digestion as well as they increase urine.
http://www.weightlosseasy.tips/7-herbs-and-7-miracles.html

Stinger leaf: Beside that it has rich diuretic feature, it also helps edema be removed from body.

Green tea and Mate: As it contains cafein, it is known as an energy-provider and exhaustion remover (analeptic) drink. Cafein derivatives helps edema be removed from body thanks to its urine increasing effect. Green tea and mate herbs have lipolytic and glycogenolytic features. Its fat burning effect is presented by clinical studies.

Thymus: Essential oil of thymus has gall increasing effect. Therefore it makes digestion easier.

letianmoon's picture

Great post!I have an abundance of tomatoesnowr and don't want to let them go to waste. What is the best way to freeze tomatoes?

last edited: 22:01, 6th Apr, 2016
Mia M's picture

When I have a glut of tomatoes, I make something the French call Concassé. Onions, lightly fried, but not browned, and tomatoes added - with basil or garlic if you wish - and cooked lightly. This makes a great base for soups, stews, ratatouille - all sorts of dishes - even a pizza sauce, if you boil it down further. Yummy.

harinigs's picture

In India, okra is considered an important brain food, while brahmi is the herb traditionally used to cool the brain and build memory power. I was surprised neither of these figured on your list.

rhod mitch's picture

Eating healthy foods is good to the mind as well as to the physical health. We can think properly and do things without facing any health problems. We can also avoid having diseases. Anyway thanks for sharing this. Keep on posting :)

last edited: 22:09, 6th Apr, 2016
HealthyJames's picture

This is an awesome list. But as another member also noted, it surprised me that Green Tea and some other items (like Vinpocetine) were not included in the list. Regardless, I think this is a great introductory list, I'm definitely going to be looking to eat more of these foods.

I also wanted to say that supplementation can also go a long way in meeting all the requirements too. Personally, along with taking vitamins and fish/flaxseed oil, I do also take a product called Limidax once a day. Limidax is a focus and concentration (brain-power) supplement that's made a great difference for me and its getting pretty popular, at least in my area, with professionals and college students (use it to study). It's completely all-natural and uses ten great ingredients with decades of research. Definitely something people should look into as well (they provide all the research and links to studies on their website; initially the main reason my friend and I bought it).

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Questions (6)

chica1004's picture

I have Coeliac disease. What would be a good substitute for eating grains for brain health?

goodfoodteam's picture

Hi there,

Non-gluten alternatives include amaranth, buckwheat, rice, millet, quinoa, sorghum and teff. Varying the alternative you use is often the best strategy.

All the best,

The Good Food team

ajctracey's picture

I have to follow a gluten-free diet and find that it is very difficult finding wholegrain gluten-free food. Any suggestions or advice?

goodfoodteam's picture

Hi there, thanks for your e-mai. We put yor question to Coeliac UK who recommend you take a look at this page, which is complete with a list of glute-free wholegrains and tips: https://www.coeliac.org.uk/gluten-free-diet-and-lifestyle/keeping-healthy/fibre-and-wholegrains/

Many thanks,

The Good Food team 

chrisnation's picture

Tomatoes - does that include tinned? And what about passata?

And while we are at it, are frozen veg as good [or very nearly] as fresh? I'm particularly thinking of green veg like peas, broad beans, green beans. Fresh peas are a seasonal rarity, so are broad beans and green beans in supermarkets are often rather tired after their long trip from Kenya.

goodfoodteam's picture

Hi there, yes it does include tinned tomatoes - two tinned tomatoes equal one portion of your five-a-day too. Frozen fruit and vegetables are great options and definitely count.

Many thanks,

The Good Food team

Tips (2)