On this page you will find:
12 Superfoods to boost your brain power
Feed your brain, 12 foods that can help boost your brain power
Food and drink |
The |
How Much |
How to cook and eat them |
|---|---|---|---|
Oily Fish: Salmon, Trout, Mackerel, Sardines |
Rich source of omega-3 fatty acids, especially DHA, which help the brain to work, improve attention span and may protect against dementia. |
1 portion a week. |
Ideally wild salmon, and smaller varieties like sardines, as they are less likely to be polluted with heavy metals like mercury. |
Eggs |
The yolk is a source of choline, important for brain development, memory and reasoning. |
As many as you like, when eaten as part of a balanced diet |
Poaching, boling and scrambling are best; avoid too many fried eggs. Omega-3 enriched eggs are especially beneficial for the elderly and those who don't eat fish. |
Blueberries, |
Protective compounds called anthocyanins in red and dark purple berries help to prevent memory lapses. They also help us learn - so start young. |
A large handful daily. |
Freshly picked, or frozen when not in season. |
Green Leafy Veg: Watercress, Spinach, Lamb's Lettuce |
The B vitamins (especially folate) help to reduce brain shrinkage as we age. |
1-2 servings daily. |
B vitamins are water-soluble, so eat your greens raw or slightly steamed. |
Nuts and Seeds: Walnuts, Almonds, Brazils, Chia, Pumpkin Seeds, Linseeds |
Vitmain E in nuts and seeds protects against cognitive decline. minerals, inlcuding zinc, improving thinking skills. Walnuts, which contain omega-3, boost blood flow to the brain. |
30g or a small handful daily. |
Best eaten freshley shelled, raw or roasted - not salted. |
Avocado |
Packed with heart-friendly fats and protective vitamin E, avocados are also a source of glutathione, an antioxidant that protects brain cells from damage. |
1/2 an avocado counts as 1 of your 5-a-day. |
Spread on toast; make a dip and enjoy with veg sticks; halve,stone,drizzle with lemon juice and enjoy as it is. |
Green Tea |
Compunds called catechins protect our nervous system and may guard against Parkinson's and Alzheimer's. Green tea contains some caffeine, and small amounts can help to improve concentration. |
Replace 2-3 cups of your daily tea or coffee with green tea. |
Drink a freshly brewed cuppa before a focus-based task. Also useful as a refresher when you're on a long drive. |
Wholegrains: Oats, Rye, Brown Rice, Wheatgerm |
Wholegrains provide energising, slow release glucose, and fuel the brain, improving concentration and focus. Wheatgerm is a good source of both vitamin E and memory boosting choline. |
3 portions daily. |
Opt for wholegrain bread, rice and pasta. Add wheatgerm to breakfast cereal and bakes. |
Beans and Pulses: |
Fibre rich with slow releasing energy. Some beans are a good source of anthocyanins, which help to prevent memory loss. |
1 portion daily. |
Add to salads, casseroles and soups; whizz into a dip for snacking. |
Pomegranate Juice |
A good source of memory boosting polyphenols. Pomegranate juice also helps to thin the blood and keep circulation flowing. |
1 glass daily. |
Swap your morning orange juice for a glass of 100% pomegranate juice. |
Cocoa Solids |
With protective flavonoids and stimulants like caffeine, dark chocolate helps to maintain focus and concentration, stimulates feel good endorphins and improves blood flow to the brain. |
2 squares (about 25g) a day. |
As unprocessed as possible and high in cocoa solids (minimum 70%). |
Turmeric |
The active ingredient of this popular spice is curcumin. Its protective properties are thought to help repair brian cells, regulate mood and fight age related decline. |
Use liberally in cooking. |
Add the powder to curries and scrambled eggs; sprinkle in rice during cooking; flavour salad dressings; add to pulses. |
