Nutrition Overview

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  Fats

  Healthy fats from oily fish – such as salmon and mackerel – as well as from seaweed and algae, are good dietary sources of omega-3 fatty acids. These fatty acids are crucial for brain health because they are an essential component of neurons, which allow them to make new connections with other neurons – allowing for more effective transmission of information between different areas of the brain. This, in turn, keeps us ‘sharper’, more attentive to complex tasks and allows for better memory.

  Omega-3 fatty acids have also been shown to reduce inflammation in humans, including that occurring in the brain – thereby helping to reduce the risk of dementia. (You can read more about inflammation in the Gut Health pillar.)

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  Vitamins

  B VITAMINS
  Found in foods such as wholegrains, leafy green vegetables, eggs and meat, B vitamins play a vital role in providing energy for our brain. Indeed, many research studies have shown that low levels of certain B vitamins – B6, B12 and folate (or B9) in particular – can affect how well the brain functions as we age.

  These B vitamins act together to not only enable neurons to work more efficiently, but to also help clear out waste in cells so they can function optimally. This ‘waste disposal’ system is crucial to protecting our long-term brain heath.

  That’s because the debris consists mostly of leftover proteins, which when left alone, can form clumps that are toxic to the brain. In particular, clumping of the protein amyloid beta (plaques) has been linked to a decline in cognition, memory, and overall brain function in people with Alzheimer’s disease.

  VITAMIN D
  There is also increasing evidence to suggest that vitamin D plays a role in brain health and mood. For example, some studies have found that people with lower levels of vitamin D performed less well in memory tests.

  VITAMINS C and E
  Together these vitamins help to keep neuronal membranes (the boundary of the cell) secure. Neurons are highly susceptible to damage by oxidative and inflammatory stress, and if damaged can lead to brain cell loss. 

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  Polyphenols

  We often see news stories that claim certain foods and drinks – such as red wine, dark chocolate, berries and green tea – are good for our health. These foods and drinks are high in a group of plant compounds called polyphenols – particularly flavonoids and phenolic acids – that have been shown to have a beneficial effect on human health.

  When it comes to brain health in particular, polyphenols, especially flavonoids, are thought to be beneficial because they help to boost blood flow to the brain. This, in turn, helps to deliver more oxygen and nutrients, such as glucose – the main energy source for neurons.

  These natural plant compounds are capable of improving areas such as sustained attention and focus after consuming even a single portion of the food or drink containing them – and, in the longer term, result in improvements in memory and learning and to help slow down age-related memory loss.

Food to be eaten regularly

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  Fresh fruits

  Fresh fruits especially berries, citrus fruits, apples, pears and plums - as these contain high levels of flavonoids, a type of polyphenol, which lower blood pressure and boost blood flow to the brain. Juices derived from these are not recommended as fibre and polyphenols are significantly lower in these due to the way they are processed

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  Fresh vegetables

  Fresh vegetables in particular leafy greens - as these may be particularly helpful in slowing cognitive decline. They’re rich in brain-healthy nutrients such as folate (one type of vitamin B), vitamin K and beta-carotene

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  Fish & seafood

  Fish & seafood, most notably oily fish, as these are high in omega-3 fatty acids and protein content. Try to eat fish at least twice a week, one of which should be oily fish such as salmon, mackerel, and herring (these fish are also low in contaminants)

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  Healthy fats

  Healthy fats such as those found in oils, including extra virgin olive oil and rapeseed oil

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  Nuts

  Nuts are an excellent source of protein and healthy fats. But remember as nuts are high in calories, limit to a handful a day

Foods to include in your diet

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  Beans / Legumes

  Beans / legumes are a good source of protein and fibre, and are packed with B vitamins. These vitamins help cells to produce energy and ‘talk’ to each other – and are vital for the proper functioning of the brain and nervous system – helping to make the chemical messengers that pass signals between nerves

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  Fruits

  Fruits a rich source of polyphenols, and the nutrients from fruit and vegetables supply the brain with fuel in the form of glucose. The fibre in these foods also helps boost ‘good’ gut bacteria, which in turn benefits brain health

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  Poultry

  Poultry - such as chicken and turkey - is high in protein, which is broken down by the body into amino acids to help create and repair damage to brain cells

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  Whole Grain

  Whole grain is rich in B vitamins, which help supply the brain with fuel in the form of glucose, and are crucial for energy. Again, the fibre in wholegrains also helps boost ‘good’ gut bacteria, which in turn benefits brain health

Foods to limit

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  Fried Food, Pastries, and Processed Food

  Fried food, pastries, and processed foods are often high in saturated fat and/or refined sugar and salt – all of which have been shown to be bad for brain health. Saturated fat increases the risk of developing heart disease, stroke and type 2 diabetes. All of these diseases can harm the brain and increase the risk of cognitive decline. Some research has shown that a high sugar intake is also associated with lower cortical thickness, which is in turn associated with higher risk of mild cognitive impairment and dementia later in life

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  Red meat and Related Products

  Red meat and related products can be a rich source of brain-boosting vitamin B12, but because red meat can be high in saturated fat, and processed products can be high in salt, it should only be eaten once or twice a week

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  Whole Fat Dairy

  Whole fat dairy such as cheese and butter - is high in saturated fat, which has been linked with cognitive decline. According to the Global Council for Brain Health report, a diet that is higher in unsaturated fats and lower in saturated fats is linked to better cognition

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  Excessive Salt Intake

  Excessive salt intake can contribute to high blood pressure, which is an important risk factor for stroke - which is detrimental to cognitive health