Rarely does a week go by without a headline about what we should eat to keep our hearts healthy. And while our ticker is of course a vital organ, there’s another important body part that doesn’t always get its fair share of fuss, especially when you consider it uses 20 per cent of the calories you eat every day.
So let’s turn our thoughts to our brains. What should we be feeding our mental muscle to help it reach its potential? ‘Overall your brain needs lots of different nutrients,’ says Alice Mackintosh, nutrition consultant for The Food Doctor (alicemackintosh.com). ‘Essential fatty acids are absolutely vital, as 60 per cent of your brain consists of fat. Each cell is surrounded by a membrane made up of fatty acids, so your brain needs a constant supply of these to communicate properly. Omega-3, which can be found in oily fish, flaxseed, hemp seed and walnuts, is an important essential fatty acid.’
Another brain-boosting nutrient is protein, which supplies your grey matter with the amino acids it needs to provide connections between its neurotransmitters – the chemicals that deliver and receive your body’s signals. ‘There’s a lot of talk about vegetarian diets being healthy, but the brain really struggles without the amino acids found in protein,’ says Alice. ‘So if you’re a vegetarian you need to make sure you’re getting enough from non-meat sources.’
Memory meals
A good memory is your saviour if you lead a busy lifestyle and you’re trying to juggle lots of different tasks. So taking care of your grey matter over the long term should be a priority, particularly as memory deteriorates with age. So what can you eat to preserve and enhance this cognitive ability?
‘Some studies show a link between following a Mediterranean diet and having better memory,’ says Dr Clare Walton, research manager at Alzheimer’s Society (alzheimers.org.uk). ‘In 2014, a review of five studies found sticking to this kind of diet is associated with a reduced likelihood of developing dementia. This is thought to be because this diet includes high levels of antioxidants from fresh fruits and vegetables, and a high intake of oily fish.’
To follow a classic Mediterranean diet, choose fresh fruits, vegetables, cereals, legumes, oily fish, nuts, olive oil and some dairy. You should also avoid too much refined sugar, as this can lead to type 2 diabetes, which has also been linked to an increased risk of developing dementia.
If you need a sweet treat, try some juicy berries. ‘Research suggests that chemical compounds called flavonoids, found in berries, may have positive effects on memory,’ explains Sarah Coe, nutrition scientist for the British Nutrition Foundation (nutrition.org.uk). ‘This may be due to improvements in blood flow in the brain, which can support growth of new brain cells.’
Stack up the snacks
To stay alert, eating regularly is key. ‘When blood sugar is low your brain isn’t functioning at its best, so having a steady stream of nutritious snacks and meals will stabilise your sugars and help you feel more alert,’ explains Alice. ‘Eat some form of protein combined with low-GI wholegrain carbohydrates. Try oats with nuts and seeds for breakfast, a bean salad with mackerel or eggs with wholemeal toast for lunch, and chilli con carne or fish with brown rice and vegetables for dinner. Or if you’re a vegetarian, beans with sweet potatoes and vegetables is an ideal dinner.’
And it’s not just food that can affect your mental agility. Not drinking enough water is one of the main causes of ‘brain fog’ – as most of this organ is made up of water. ‘If you don’t drink enough fluids you become dehydrated and have difficulty concentrating,’ says Sarah. ‘Aim to drink eight to 10 glasses of fluid a day to keep you hydrated and support the normal function of your brain.’
If you seek comfort at the bottom of a teacup, opt for green tea, as it contains theanine, an amino acid that helps your brain to function and keep you alert. A much more efficient (and cheaper) alternative to your high street coffee fix!
Focus on breakfast
If you need razor-sharp focus for a busy day, don’t skip breakfast. There are plenty of studies proving that people who eat breakfast show better mental performance than those who don’t. This is simply because eating first thing in the morning gives your brain the energy it needs for the day ahead.
‘Good brain-boosting breakfast choices include wholegrain cereal with semi-skimmed milk, low-fat plain yoghurt with muesli, berries with nuts and yoghurt, oats, wholemeal toast with scrambled egg and grilled tomatoes,’ recommends Sarah.
Regular snacks are also important and focus-boosting choices include: blueberries, blackberries, cashews, hazelnuts, mango, strawberries and green tea. ‘These foods contain gallic acid, which is also thought to help you concentrate,’ explains Alice.
Dietary sources of iodine are also important for those who want better concentration skills and recent studies have suggested that many women in the UK are not getting enough iodine. ‘It contributes to normal brain function, but is also important for the development of the brain of the foetus during pregnancy, explains Sarah. ‘Get iodine from eating dairy products (especially yoghurt), eggs, fish and seaweed.’
Happy foods
Your brain is constantly triggering a series of chemical reactions, so your mood hangs in a very delicate balance. But one thing is certain: eating protein is vital to feeling happy, as amino acids are the precursors to the chemicals that enhance your mood. The ‘happy chemical’ serotonin is derived from the amino acid tryptophan, so if you want to feel cheerier then fill your plate with foods that are a good source of this amino acid, such as dairy products, bananas, chicken and turkey.
But feeling happy isn’t as simple as eating a banana or a turkey sandwich. ‘You also need certain nutrients to ensure the chemical reactions happen as they should,’ explains Alice. ‘You need vitamin B6 to make serotonin, and it’s thought that 80 per cent of people with depression are deficient in this vitamin. Eating fish, poultry, sweet potatoes, turkey, tuna, sunflower seeds and brown rice will help you get more in your diet.
‘You also need the “sunshine nutrient” vitamin D to feel good,’ she continues. ‘If you can’t get enough sun, you can get this by eating oily fish such as mackerel, salmon, tuna and anchovies. But limit this to three times a week, as these can contain mercury, which can inhibit concentration levels.’
Curb cravings
To fend off the chocolate or pizza munchies you need to start by rethinking what you’re eating and how often you’re eating. ‘Dips in your blood sugar levels make you crave sweet food,’ explains Alice. ‘The more sugar you have, the more you crave, so the worst thing you can eat is processed sugar. Even something with a lot of natural sugar, such as a fruit smoothie, will affect blood sugar levels and leave you wanting more.’
Upping your intake of the mineral chromium has been shown to improve the body’s sensitivity to the blood-sugar-regulating hormone insulin, so eating foods rich in this mineral, such as tomatoes, poultry, Marmite, broccoli and black pepper, can help to stabilise your blood sugar.
But what’s the overall solution to stave off unhealthy food cravings? ‘Again, regular snacking is key,’ says Alice. ‘Eat every three hours. Have snacks like almonds, almond butter, a boiled egg or some natural yoghurt with berries. Also remember: if you’re regularly eating “good fats” from foods like avocados and nuts, your body won’t crave the unhealthy oils from crisps or fried foods.’
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