Enrich’s Guide to…Food for Healthy Brains

When it comes to health and wellbeing, optimising our brain power is often high on the list. Whether that looks like improving our cognitive performance, boosting mental clarity or protecting our mental wellbeing, understanding how the food we eat impacts the daily functioning of our brain is vital. Increasing our knowledge of the links between nutrients and brain health offers benefits beyond the day-to-day, helping to protect against cognitive decline as we get older. Of course, it is important to remember that just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Following a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains is the best strategy for long-term health. However, research has shown that certain nutrients can help to keep our brain in peak working condition.

What does it mean to have a healthy brain?

The brain and nervous system act as the command centre of our body, controlling both conscious and unconscious body functions. The brain is in charge of keeping our hearts beating, lungs breathing and muscles moving, thereby influencing every aspect of life. Over our lifetimes, our brains continually adapt as a result of complex, ongoing interactions between our genetics, environment and circumstances, as well as interactions between the brain and the rest of the body.

A healthy brain allows us to carry out all of the physical functions necessary in our lives, as well as keeping us mentally and emotionally well. Optimising our brain health can lead to many benefits across our working lives, allowing us to reach our potential, as well as supporting our social life. While we often focus on older life, the key to brain health is in our brain’s ability to adapt and repair over our whole lifetimes. This occurs by minimizing risk factors, as well as by focusing on the factors that promote neuroplasticity (the brain’s ability to grow, create new connections and recover or compensate for injuries).

What kind of foods are supportive of brain health?

When it comes to brain health, it is best to consider our overall dietary pattern, rather than single foods or nutrients. An eating pattern that fits with your lifestyle can be more sustainable and enjoyable over time. The brain is affected by multiple bodily systems including the cardiovascular, immune, endocrine, and digestive systems, so eating foods that benefit the whole body will in turn support the brain. Risk factors for stroke and heart disease are strongly connected to risk factors for dementia, so the types of diets recommended for brain health are the same diets that are good for preventing heart disease and stroke.

An eating pattern that has long been associated with improved cardiovascular health and is now further being linked to improved brain health, is the Mediterranean diet. This dietary pattern is based on the traditional diets of olive-growing countries such as Greece, Spain and Italy, where low rates of coronary heart disease were observed. This dietary pattern emphasises a high intake of fruits, vegetables and legumes, low red meat and dairy consumption, and high consumption of unsaturated fats, particularly in the form of olive oil. This diet is plant-forward, while still including animal products such as poultry and oily fish.

Are there any specific nutrients that can improve my brain health?

Antioxidants are naturally found in fruits, vegetables, spices, grains and herbs, and their primary role within the body is to neutralise free radicals. These compounds are naturally formed within the body in a number of processes, however levels can increase to damaging amounts with risk factors such as smoking, UV exposure or alcohol consumption. Our brains are particularly susceptible to oxidative damage from high levels of free radicals, so eating foods that are high in antioxidants can help reduce the risk of harm. Rich sources of antioxidants include green leafy vegetables and berries.

Fatty fish are abundant sources of omega-3 fatty acids. These unsaturated fats are essential for brain health, as they form a major part of the structure of brain cells and are crucial in neural communication and plasticity. They are also shown to have antioxidant and anti-inflammatory properties, helping to protect the brain from damage. Try to include fish such as salmon, trout or tuna in your diet at least twice a week, or choose plant options such as flaxseeds or walnuts.

What other things can help to boost my brain health and functioning?

Caffeine, when consumed in moderate amounts, has been shown to have a positive effect on brain functioning. It can enhance alertness and sharpen concentration, potentially improve memory formation, and stimulate the release of dopamine to boost our mood. Up to 400mg a day for adults (about4 cups of coffee) is considered safe, allowing the cognitive benefits without significant side effects (such as anxiety, difficulty sleeping or jitteriness).

Exercise is a powerful tool when it comes to protectingand supporting our brain health. Physical activity increases our heart rate,thereby boosting blood flow and delivering more oxygen and nutrients to thebrain. Regular movement has also been linked to improved cognitive performance(such as attention span and problem solving) and a lowered risk ofneurodegenerative conditions such as dementia.

Getting enough sleep is essential for overall brain health, as well as day-to-day cognitive functioning. Getting good quality sleep on a regular basis helps in memory formation, mood regulation, and cognitive functioning.