Brain-boosting nutrition tips
How can we improve our diets to boost brain function and live a long and productive life, with a reduced risk of neurodegenerative disease?
Brain-boosting Diet
Eat healthy fats (e.g. oily fish, avocado, olive oil, nuts and seeds)
Fatty acids are essential for brain health at all stages of life and low levels of omega-3 are associated with accelerated brain ageing. Essential fatty acids are needed for brain cell structure and they also support proper blood flow through the brain, reduce inflammation and increase mental clarity.
Have a good breakfast
Our brains need glucose for fuel and if we skip breakfast, we are depriving the brain of its fuel source, leading to problems with concentration, energy and mood.
This is especially important for children.
Aim for a balanced breakfast that contains protein, healthy carbohydrates and good fats, e.g. scrambled eggs on sourdough toast with avocado on the side or granola with fruit and yoghurt
Eat a diet rich in minerals and B vitamins and ensure adequate vitamin D levels
B vitamins (especially B6, B12 and folate), vitamin D, magnesium, zinc and iron are important nutrients for healthy brain function.
Interestingly, research has shown that children with ADHD and autism tend to have lower levels of magnesium, vitamin D, iron and zinc than their neurotypical peers, and adults with dementia are often deficient in vitamins B6, B12 and folate, as well as vitamin D.
Avoid sugar and processed foods
Whilst the brain needs a steady supply of glucose for fuel, too much sugar can impair brain function and cause brain fog and difficulty concentrating.
Processed foods that are high in saturated or trans fats also adversely affect cognitive function.
Load up on colourful plant foods
Eating a “rainbow” of different-coloured fruits and vegetables increases your intake of phytochemicals - powerful antioxidant and anti-inflammatory compounds that perform a neuroprotective and anti-aging function.
Consume protein with every meal (e.g. lean red meat, poultry, fish/seafood, eggs, nuts, seeds, dairy products, legumes)
Protein is a source of amino acids, which are essential for producing the neurotransmitters dopamine, serotonin and norepinephrine. Lack of protein can result in low levels of these neurotransmitters, contributing to mood changes, anxiety and depression.
Good nutrition is crucial for healthy brain function at all ages, however it is particularly important for children. Nutrient deficiencies during infancy and early childhood can adversely affect brain growth, cell development and chemical processes in the brain, resulting in behavioural and cognitive deficits and negatively impacting learning, attention, mood and memory.
Brain-boosting Lifestyle
In addition to diet, there are a few lifestyle strategies that can significantly improve brain health and function:
exercise regularly
maintain social connections
aim for 7-8 hours of quality sleep per night
reduce stress
challenge your brain with crosswords, sudoku or learning a new language or skill
References
Kumar GP & Khanum F, 2012, ‘Neuroprotective potential of phytochemicals’, Pharmacognosy Review, vol 6, no 12, pp. 81-90.
Molteni R et al, 2002, ‘A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning’, Neuroscience, 112, pp. 803-814,
Nyaradi A et al, 2013, ‘The role of nutrition in children’s neurocognitive development from pregnancy through childhood’, Frontiers in Human Neuroscience, vol 7.
Przybelski R, 2020, ‘Vitamin deficiency and its impact on brain health’, Alzheimer’s Disease Research Centre, USA, viewed 8 March 2023, https://www.adrc.wisc.edu/dementia-matters/vitamin-deficiency-and-its-impact-brain-health
Sathyanarayana Rao TS et al, 2008, ‘Understanding nutrition, depression and mental illness’, Indian Journal of Psychiatry, vol 50, no 2, 77-82.
Villagomeza A & Ramtekkar U, 2014, ‘Iron, magnesium, vitamin D and zinc deficiencies in children presenting with symptoms of Attention-Deficit/Hyperactivity Disorder’, Children, vol 1, no 3, pp. 261-279.
Yook JS & Lee M, 2020, ‘Potential role of phytochemicals in brain plasticity: focus on polyunsaturated fatty acids’, Phys Act Nutr., vol 24, no 1, pp. 14-18.