By: Sana Anderson, Nutritionist
Scientists have long linked nutrition and intelligence, with reports in the Lancet and the Journal of Nutrition, Health & Aging showing that positive changes to diet, as well as mineral and vitamin supplements, can increase IQ as well as alter behaviour.
So if you're looking to develop an intellect with real bite, and pep up your personality in the process, start by increasing your intake of glucose, smart fats, protein and tryptophan – or, to put it more simply, stock up on the 10 everyday foods that will, quite literally, feed your mind.
Glucose: The brain consumes up to 40% of your daily glucose intake. It is the fuel that powers your mind’s engine, making it is the most important nutrient of all. But the key to maximising mental performance is to keep the supply consistent. Researchers at Swansea University found that drops in glucose supply are directly related to poor attention span, memory lapses and even aggressive behaviour.
Source: Complex carbohydrates – which also contain B vitamins, zinc and magnesium – are the best kind for the brain. Oats, brown rice, rye bread, pulses and vegetables are all complex carbohydrates and should feature in your daily diet.
Smart fats Omega-3 and omega-6: Play a critical part in the structure and function of the brain and have a powerful effect on mood, concentration and memory. But they cannot be synthesised by the body and so must be taken in as part of your dietary intake, or as a supplement.
Source: Oily fish – such as salmon, sardines, trout and mackerel – nuts and seeds. Aim to include some oily fish in your diet two to three times a week, and have a handful of nuts or seeds each day as a snack or sprinkled on your breakfast cereal or salad.
Protein: Vital for good brain health and to maintain optimal blood sugar balance – ideal for preventing those drooping eyelids during long afternoons at the keyboard.
Source: Eggs, fish, chicken, pulses, nuts, seeds, red meat and dairy products in moderation should be included in every meal.
Tryptophan: A great mood booster, tryptophan is converted by your body into serotonin, the ‘feelgood hormone’.
Source: Tryptophan, which is derived from proteins, can be found in fish, chicken, turkey, oats, eggs, cheese and beans. Include one or more in your diet every day and let the sunshine in!
Top 10 Foods to Feed Your Mind
1. Blackcurrants
Not so much a humble soft fruit as the ultimate superfruit, blackcurrants contain greater levels of vitamins, minerals and antioxidants than 20 other fruits tested at the Scottish Crop Research Institute. And all those antioxidants mean that a daily dose can help prevent Alzheimer’s.
2. Blueberries
Also rich in antioxidants, blueberries hold their own in the brain health stakes. Research published in the Neurobiology of Aging found that rats with blueberries in their diets had a slower rate of brain cell loss associated with ageing illnesses than those on normal food. And before we forget, they help to improve short-term memory loss too.
3. Cocoa products
Who would have thought that eating chocolate could improve your health? Well, strictly speaking, we’re talking about high-quality dark chocolate with at least a 75% cocoa bean content. With minimal processing, the cocoa bean retains the flavonoids that improve circulation and therefore blood flow to the brain. Unfortunately, those flavonoids have a bitter quality and they are often destroyed to make the cocoa taste better. Well, who said staying healthy was easy?
4. Nuts
Nuts are one of the best natural sources of vitamin E, which was shown by a study in the American Journal of Epidemiology to help prevent forgetfulness. Nuts also contain omega-3 fatty acids, with all the attendant benefits for mood and concentration. Eat a handful each day as a snack or sprinkle on your breakfast cereal or salad and stay focused.
5. Oily fish
Fish oils have long been considered healthy eating, particularly for the developing child, and now scientists writing in the Indian Journal of Pediatrics have found that the omega-3 and omega-6 fatty acids that are contained in salmon, sardines and mackerel are crucial for brain development.
Children of mothers supplemented with these ‘smart fats’ had higher mental-processing scores and hand-eye coordination at the age of four. Fish also contains iodine, which is known to improve mental clarity. So aim to include some in your diet two to three times a week.
6. Pumpkin seeds
Think zinc – just a handful of pumpkin seeds are the answer to providing your daily requirement of this vital element, which helps to enhance memory and thinking skills. What’s more, experts says there is a link between zinc and sex drive. So what are you waiting for?
7. Sage
Referred to in 16th-century herbal texts as something that is “singularly good for the head and quickeneth the nerves and memory”, sage has a long and enduring reputation as a brain food. Now modern research by the Medicinal Plant Research Centre has confirmed the centuries-old claims, with sage oil clearly boosting word recall. And luckily for us, it makes a pretty good seasoning too.
8. Broccoli
The value of the little green florets lies in their containing heaps of vitamin K, which is known to enhance cognitive function, boosting memory and ability to concentrate.
9. Spinach
Researchers from Harvard Medical School found that women who ate healthy amounts of spinach preserved more of their cognitive abilities in later life. And just because that particular study focused on women doesn’t mean that the guys out there shouldn’t tuck in as well. Well, it was good enough for Popeye…
10. Tomatoes
The old love apple is rich in lycopene, a powerful antioxidant that has been shown to inhibit cancer, including in the brain. There is also good evidence to suggest that it can protect against the kind of cell damage that leads to dementia. So learn to love your tomatoes in all kinds of stews and salads and reap the benefits.
By: Sana Anderson, Nutritionist
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Sanna Anderson is a qualified Nutritional Therapist and runs busy clinics in Central London and North East London. She specialises in digestive well-being, stress, skin health and chronic fatigue. For more information visit www.sannahealth.com
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