Paying attention to your diet can really pay off if you want to get the most out of your study sessions, perform in exams or stay sharp in your next work meeting. Nutritionists emphasize one of the most important strategies linked to brainpower is following a healthy dietary pattern that includes plenty of fruits, vegetables and wholegrains and proteins from plant sources and fish.
Eating poorly and unhealthily to “keep energy levels up” is not only potentially harmful to your long-term health but can also actually have a negative impact on your ability to concentrate.
Our 10 items listed below are just some of the foods research has shown to have healthy benefits and should be considered as part of your daily balanced diet.
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Oily Fish – Believed to promote healthy brain function.
Omega-3 fats EPA and DHA occur naturally in oily fish such as salmon (4,123 mg per serving), mackerel (4,107 mg per serving), sardines (2,205 mg per serving) and herring (949 mg per serving), and have been linked to lower blood levels of beta-amyloid; the protein that forms damaging clumps in the brains of people with Alzheimer's disease.
The great thing about oily fish is that they contain these fats in a form that is easy for the human body to digest. As well as promoting healthy brain function these fats are said to be important for the heart, joints and general well-being.
Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease.
If you are not a fan of fish, vegetarian or vegan then you can still get your omega-3 from plant sources including flaxseed, soya bean, pumpkin seeds and walnuts.
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Wholegrains – Can help with concentration and focus
Avoid brain fog and irritability by opting for foods that contain healthy carbohydrates such as wholegrains.
Foods that are low on the glycaemic index scale such as wholegrains take longer to break down by the body and provide a steady supply of glucose energy in our blood to the brain. By releasing energy slowly into the bloodstream, it can help you to concentrate and stay mentally alert throughout the day.
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Eggs – Promote brain and heart health
Eggs are rich in several nutrients that promote heart health, such as betaine and choline and eating just one egg a day may help to reduce the risk of heart disease and stroke. High in protein, eggs are filling and can help you to feel fuller for longer. If you are not distracted by being hungry then in theory this should aid your concentration.
As a bonus opt for organic or free range as they have been shown to contain a greater amount of vitamin D than barn eggs. Vitamin D can help to protect your bones, prevent osteoporosis and rickets.
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Dark Leafy Greens – May boost brain power and improve mental clarity
Leafy green vegetables are full of antioxidants and carotenoids, which boost your brain power, and help protect your brain. (A good, general tip: the greener a leaf vegetable is, the better.)
Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline. They are full of B-vitamins, which are “proven to help your memory, focus, and overall brain health and power”. They also contain folic acid, that can help to improve your mental clarity.
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Peanut Butter – May help with brain function
Peanut butter contains healthy fats and lots of protein per serving. This means that as a brain food, just a little can help keep your energy topped up for a long time. Mix a spoonful in your morning porridge to supercharge your breakfast.
Nuts, in general, are great brain food which we will go onto next.
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Nuts – May help to protect brain function
Studies suggest that an adequate intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.
Nuts are an extremely good brain food, so stock up on snacking packs before your next study session or trip to the library.
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Green Tea – Boosts brain power, especially the working memory.
According to research conducted at the University of Basel, green tea is said to have many putative positive effects on health. There is evidence that green tea extract enhances the cognitive functions, and the working memory.
Of course, many people go to coffee for their fix and there is evidence to suggest caffeine can provide a useful boost immediately before an exam. Drink coffee with caution as too much could leave you unable to focus and can lead to you feeling more fatigued.
Green tea provides a source of antioxidants as well as helping to boost your concentration.
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Fresh Fruit – Boost short term memory and help reduce anxiety and stress
If you are craving a sugar fix it is far healthier to reach for fruit than sweets. Fruit has naturally occurring sugars and darker coloured fruits, such as blueberries that may boost short-term memory, or, blackcurrants that can help reduce anxiety and stress are also thought to contain more antioxidants.
Eating any fruit whether it’s apples, bananas, melons or oranges is going to be a healthier choice than chocolate bars.
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Pumpkin Seeds – Could help improve your mood and enhance your memory
These seeds supply the valuable mineral zinc that is said to be vital for enhancing memory and thinking skills. Their rich nutrient content provides improved energy, mood and immune function.
As a bonus some studies have shown health benefits between pumpkin seeds and an improvement in heart health, blood sugar levels, fertility and sleep quality. They are so easy to add to your diet as well. Sprinkle some over your morning porridge, mix them with nuts and dried fruit to create delicious healthy snack pots, or, just pick at them throughout the day whenever you are feeling a little peckish.
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Dark Chocolate - May improve brain function and prevent neurodegenerative conditions
Everyone loves chocolate, so we thought it best to give you an option to indulge in this sweeter treat. Dark chocolate is rich in minerals such as iron, magnesium and zinc, and contains antioxidants called flavonoids.
Eating dark chocolate could improve brain function and help prevent neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s disease. Flavanols present in dark chocolate may enhance neuroplasticity, which is the brain’s ability to reorganize itself, particularly in response to injury and disease.
A study from 2016 identified a positive association between regular chocolate consumption and cognitive performance.
So, there is our list of 10 Foods that could benefit the brain. There are of course many others and this list is not a replacement for eating a healthy balanced diet as an important part of maintaining good health.
If you are looking to improve your health why not take a look at Loughborough College’s free ‘Step into Health programme’ delivered through distance learning. A comprehensive programme that will dramatically improve your health covering Physical Activity, Nutrition & Weight Management and Stress Management.