As we age, our brains go through natural decline in cognitive function; in fact cognitive decline and general mental slowdown can begin in your 40s. However, there are things we can do to support brain health, one of the most effective of which is to promote brain health through nutrition.
Here are 5 top foods you should include in your diet to support optimal brain function.
1. Fatty Fish
Fatty fish such as salmon, mackerel, sardines are a rich source of omega-3 fatty acids. These essential fatty acids are critical for brain health, as they make up a significant part of brain cell membranes. Omega-3s (particularly high DHA omega-3s) have been shown to improve cognitive function, memory and mood.
2. Berries
Berries such as blueberries, raspberries, blackberries etc are packed with antioxidants that protect the brain from oxidative stress. This stress can damage brain cells and, over time, can contribute to cognitive decline. Berries are high in flavonoids, which have also been shown to improve memory and cognitive function. They have the bonus of being low-sugar fruits too!
3. Leafy Greens
“Eat more leafy greens” is one piece of advice I give to most of my clients because unfortunately many people do not eat enough! Leafy greens such as spinach, cabbage, brussel sprouts, rocket, kale, watercress, romaine lettuce are rich in vitamins and minerals which are essential for brain health. They contain high levels of vitamin C, K, fibre and folate which promote healthy brain aging and mood.
4. Nuts and Seeds
Nuts and seeds such as walnuts, almonds, pumpkin seeds, sunflower seeds, chia seeds are a great source of vitamins and minerals. In particular the antioxidant vitamin E has been shown to protect the brain from oxidative stress and may reduce cognitive decline. Walnuts are an excellent source of omega-3 fats, particularly DHA.
5. Dark Chocolate
Dark chocolate contains flavonoids which improve blood flow to the brain and may improve cognitive function. The chocolate needs to be as high in cocoa solids as possible, minimum 70% although higher is better! There are some great choices around of good quality dark chocolates now; avoid milk chocolate and white chocolate (which isn’t really chocolate!), these contain far too much sugar and not enough cocoa solids.
Anyone of my generation will probably remember Bournville being the main “dark chocolate” around. Shockingly, this isn’t really dark chocolate at all – it only contains 36% cocoa solids and is 58% sugar so definitely to be avoided!
Raw cacao powder or nibs are useful store cupboard sources of flavonoids and can be added to yogurts, smoothies etc
Including these top 5 brain-supportive foods in your diet can help support optimal brain function and slow down cognitive decline. So why not add a fish dish with leafy greens, berries and square of dark chocolate for dessert to your weekly menu. Your brain will thank you for it!