Imagine if your next snack could sharpen your memory, lift your mood, or help protect your brain from ageing.
What you eat can preserve your body’s most powerful organ: the brain. A diet centred around whole, nutrient-rich foods plays an important role in supporting brain health and may help protect against cognitive decline, according to Amy Kimberlain of the Academy of Nutrition and Dietetics.
Kimberlain recommends the MIND diet, a combination of the Mediterranean and DASH eating styles. This approach emphasises anti-inflammatory ingredients like leafy greens while limiting foods high in saturated fat, such as red meat, butter, cheese, and pastries.
Your brain is the command centre of your body because it controls everything from emotions and memory to movement and thought. It processes over 6,000 thoughts every day. That’s why taking steps every day to nourish and protect it is important. Supporting brain health should be a key part of maintaining metabolic wellness. Alongside regular physical activity, good sleep, social engagement, and mental stimulation, your diet plays a major role in helping your brain function at its best.
Boost your brainpower with these six foods:
1. Fatty fish
The average brain weighs about three pounds, and 60% of the dry weight is made up of fat, making the brain the fattiest organ in the body. Healthy fats found in fish help to enhance brain function, and DHA stabilises brain cells. Look for SMASH fish: salmon, mackerel, anchovies, sardines, and herring. These fish have a high omega-3 composition, which is linked to better cognition and increased blood flow to the brain.
2. Apples
The brain and gut are closely linked through the vagus nerve, which is the longest cranial nerve in the body, extending from the brain down to the abdomen. Fibre-rich foods like apples help eliminate toxic buildup in the gut that could negatively impact brain health. A study led by scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University found that older adults who consumed low amounts of flavonoid-rich foods, such as apples, berries, and tea, were two to four times more likely to develop Alzheimer’s disease and related dementias over 20 years compared to those with higher intake.
3. Water
The brain is roughly 73% water, and even a 2% decrease in hydration can impair focus, memory, and cognitive abilities. Water also plays a key role in transporting nutrients across the body and flushing out toxins. Without adequate hydration, we can experience fatigue and mental fog.
4. Citrus fruits
Oranges, tangerines, and grapefruits are packed with vitamin C, a potent antioxidant. Additionally, the peels of citrus fruits contain a flavonoid known as “nobiletin,” which offers antioxidant and anti-inflammatory properties.
5. Dark chocolate
Cocoa beans are packed with flavonols, which have been associated with a slower rate of cognitive decline. Studies suggest that consuming dark chocolate with at least 70% cocoa can enhance cognitive performance. So aim for chocolate that contains 70% cocoa or more to enjoy its full polyphenol and anti-inflammatory benefits.
6. Dark, leafy greens
Spinach, bitterleaf, and fluted pumpkin leaves (Ugwu) are loaded with essential nutrients that support brain health by helping produce neurotransmitters like serotonin and dopamine. These greens are also rich in flavonols and vitamin K, which promote brain plasticity and improve memory retention.
