5 Top Brain Foods

If emigrating to the nearest Mediterranean country in order to more easily follow the local food regime is out of the question, you just need to know what foods you should be including more or less of in your diet. Studies would suggest staying away from over-processed foods as these contain chemicals; preservatives, additives and enhancers that may interfere with neurotransmitter (or brain chemical) formation.
On the upside, the following foods are known to be beneficial for brain health and overall mental wellbeing:
1. Omega-3 fish oils
Oily fish (e.g. mackerel, salmon, sardines, herring, tuna) contain omega-3 polyunsaturated fatty acids EPA and DHA and since about 8% of the dry matter of the brain is DHA, what further reason do you need for adding oily fish to the menu? Read more in Choosing fish for omega-3 fatty acids
2. Antioxidant rich fruits and vegetables
Antioxidants play a role in protecting brain tissue from oxidation. Vitamins such as folate (green leafy vegetables and fortified cereals), a range of B vitamins (whole grain products, yeast and dairy products) and antioxidant vitamins such as C and E (in a wide range of fruit and vegetables) – all found in fruit and veg – act as potent antioxidants or precursors for neurotransmitters. Read more in Fruits for health
3. Cocoa
An excuse to buy up on chocolate? Well no, not quite. Most chocolate contains high levels of sugar and fat and little cocoa bean. If you want to reap the rewards of this flavonoid rich food you’ll have to aim for 100% organic cocoa powder from a good quality maker who minimally processes the cocoa or, choose only high cacao percentage dark chocolate bars – typically at least 75% cacao content or higher.
4. Nuts and seeds
Nuts and seeds provide minerals, such as zinc (also found in legumes, meat and milk), magnesium (also present in many green leafy vegetables), and iron (also in red meat, green leafy vegetables, eggs and some fruit). These minerals have been shown to play a role in the stimulation and levels of certain neurotransmitters. The perfect excuse for making them your mid-morning or mid-afternoon snack! Read more in Pulses, seeds and nuts
5. Green tea
Recent studies suggest that drinking green tea and other herbal teas may help to improve your memory and as result some companies have started to make these claims without the full scientific backing. Despite this, we do know that green tea is particularly high in EGCG a catechin and potent antioxidant. Studies have shown that in high doses this nutrient has anti-inflammatory and anti-carcinogenic properties. Drunk in moderation green tea may contribute toward brain health by mopping up free radicals that cause oxidative damage.