- guest post written by: Zoe-Louise Thomlinson

Eating for your general health and the functioning of your organs has been widely discussed amongst nutritionists and lifestyle writers for decades. 

Many people know the best foods for their heart, liver, intestines and so on. However, many people neglect their brains when they’re trying to cultivate a healthy diet, but the right foods can have positive effects on your brain just as much as the rest of your body. 

Your brain is perhaps the most crucial organ you have - it is the control centre of your body, and it keeps your heart beating and lungs breathing. You must eat the right foods to maintain your brain’s health.

But what should you eat to support brain function?

Following are 10 of the best brain-healthy foods you should start including in your diet. 

Fatty Fish

If you’re looking to improve your learning and memory skills, you should definitely add more fatty fish to your diet. 

Fatty fish such as tuna, salmon, trout, herring and sardines are amazing for improving your memory. Moreover, they can help you learn things a lot faster. This is because fatty fish is high in Omega-3 fatty acids, which are essential for building brain and nerve cells. 

Scientists have also found evidence that eating a lot of fatty fish is great for fighting off dementia in older people. People who ate lots of fatty fish have also been found to have more grey matter in their brains, which is essential when it comes to decision-making and emotion regulation.

Blueberries

Blueberries have been considered a superfood for many years now due to their high quantity of beneficial nutrients and vitamins. 

They are great for the overall function of your entire body, but they can be particularly supportive to your brain. Blueberries are rich in antioxidants, which fight against brain ageing and neurodegenerative diseases. Antioxidants fight against ‘oxidative stress,’ which is responsible for causing many human ailments and issues. 

Adding blueberries to your breakfast has been found to speed up your cognitive processes and improve communication between brain cells.

Kale and Spinach

Kale and spinach are green, leafy vegetables that are amazing for your body - particularly your brain. 

They are full of excellent nutrients, such as vitamin K and lutein, and much evidence shows that these vitamins slow cognitive decline. Vitamin K has also been shown to improve your memory, so if you’re studying for a test, you should try munching on some kale!

Broccoli

Broccoli is also one of the best leafy greens to include in your diet, as it has fantastic nutrients to improve brain function. 

Like kale and spinach, broccoli is high in Vitamin K, helping to protect the brain against damage over time. In fact, one serving of broccoli provides 100% of your recommended Vitamin K intake. However, broccoli also has a lot of antioxidants, helping your brain to fight against oxidative stress. 

It is one of the best foods for improving brain function and overall health. 

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Nuts and Seeds

Many people start eating nuts and seeds as they are famous for improving heart health, but there is evidence to suggest that they could also benefit your brain. 

Nuts and seeds contain healthy fats, antioxidants, and vitamin E, which are fantastic for fighting free radicals and oxidative stress that damage the brain. 

However, walnuts and pumpkin seeds may have the edge. Walnuts are high in omega-3 fatty acids, which help build brain and nerve cells, and pumpkin seeds are high in zinc and magnesium. Both zinc and magnesium deficiencies have been linked to the development of neurological diseases such as Parkinson’s and Alzheimer’s. 

Oranges 

If you’re looking for foods in which one serving will give you the nutrients you need, oranges are just as good as broccoli. 

In just one medium orange, you can get almost all of the Vitamin C you need daily. Vitamin C is crucial as it keeps your immune system healthy, helps your organs function, and also benefits the brain. Vitamin C can help to prevent mental decline by ageing, as it fights off free radicals which destroy brain cells. 

All fruits and vegetables are great for your brain, but if you want a high dose of Vitamin C, you should definitely consider adding oranges to your diet. 

Berries

Have you ever wondered why berries such as strawberries, blueberries and raspberries were so colourful and flavourful? 

Well, berries are high in a pigment called ‘flavonoids’, which make them look bright. However, these flavonoids can also significantly improve memory and brain function! They are also high in Vitamin C, so overall, berries are great for improving your memory and fighting off cognitive decline as we age. 

Eggs

Eggs are a great source of nutrients that can improve mental health and fight off burnout and stress, such as vitamins B6 and B12. 

Eggs also have a lot of a nutrient called ‘choline,’ which isn’t exactly as well-known as Vitamin C or D. Choline is considered a micronutrient that helps your body produce acetylcholine. Acetylcholine regulates your mood and can also improve memory and decision-making skills. 

Eggs are also high in folate; folate deficiency has been found in many patients who have dementia. While extensive research on the link between eggs and brain health isn’t yet completed, evidence suggests that including eggs in your diet could improve your brain’s functioning. 

As with many other foods, the quality of the eggs you consume is key. Choose eggs from pasture-raised hens that have dark orange yolks. The darker the yolk, the more nutrients it contains and benefits it will provide.

Coffee

Do you enjoy a good cup of coffee? 

Here is some positive news for those currently trying to kick a coffee habit - coffee and tea may positively affect your brain! Coffee can actually improve your mental health! 

Furthermore, drinking coffee and tea over the long term is linked to a reduced risk of neurological diseases such as Parkinson’s and Alzheimer’s. Those who drink tea and coffee regularly also score higher on concentration tests. 

The brain benefits of coffee and tea may stem from the large amounts of antioxidants they contain - making tea and coffee good for the brain!

Dark Chocolate

Great news for chocolate addicts! Cocoa powder has also been shown to have a positive effect on brain health. 

All chocolate contains cocoa powder, but dark chocolate has more of it, with dark chocolate having at least 70% cocoa content. Dark chocolate is high in flavonoids, which can improve brain function and memory. In fact, those who ate higher quantities of chocolate scored higher in a memory test. 

Furthermore, chocolate can increase the amount of dopamine in your brain, which can improve your mental health! If you’re worried about the effect on your teeth, don’t be - a leading Cheltenham dentist found that dark chocolate is significantly better for your teeth than milk or white chocolate. Adding dark chocolate to your diet as a treat could have very positive effects on your brain and your body!

Conclusion

As well as choosing foods that are great for your immune system, bone health, and heart function, you should also pay close attention to brain superfoods when it comes to eating a healthy diet. 

If you want to eat in a way that could contribute to decreasing your risk of mental decline as you age, you should definitely add a few of these foods to a healthy and balanced diet! 

As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.

Bio:

Zoe-Louise is a health and lifestyle writer, who loves to write about nutrition and exercise and its effects on the body. When she's not writing, you can probably find her in a bookshop or at the gym! Connect with her on Twitter here: @ZoeThomlinson

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.