The Best Brain Food

Science is busy identifying the best foods to keep the brain healthy; to give the brain all the most essential nutrients.

Leafy Green Vegetables
Haven't we always been told to eat our greens? The contain folate, beta carotene, magnesium and vitamins such as vitamin K. They come in spinach, cabbage, kale, watercress and rocket and they all help the brain and nervous system, slow the ageing process and lower dementia risk.

Raw Nuts
More polyphenols here as well as vitamin E, particularly with pistachios, walnuts, almonds, Brazils and hazelnuts. They all help brain cell communication and production of brain cells. Leave out the salted versions.

Fermented Foods
It is known some bacteria in the intestines, known as the gut microbiome, can have an effect on the brain and mental health. Good foods here are unpasteurised sauerkraut, kefir yoghurt, blue cheese, tempeh and kombucha.

Tea, Coffee, Dark Chocolate
This will be good news for most people. These foods contain polyphenols, which maintains good elasticity in the blood vessels. Tea can lower anxiety and improve memory. Coffee in moderation contains an enzyme which helps protects the brain from dementia. Dark chocolate can improve blood flow to the brain and improve memory and vision.

Berries
Most varieties of berries are good for brain cells, helping attention and short-term memory.

Beans, Wholegrains
The fibre they provide is essential for good digestion and creating short-chain fatty acids. This will keep the gut healthy and protect the brain from inflammation.

Oily Fish
Mackerel, salmon, trout, herring and sardines all contain omega-3, fats essential for the overall structure of the brain and its function.Two portions of oily fish a week are recommended. The type of omega-3 found in some vegetables is not as effective.

Seafood, Seaweed
A number of essential nutrients come from seafoods. Iodine is one of the most important, and is particularly important in brain development during pregnancy.

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