Brain Fuel: Nutrition to Support Mental Focus and Clear Thinking
We often think of food as fuel for our bodies, but did you know that what you eat has a direct impact on your brain function? The brain is a high-energy organ, and uses 20 to 30% of the body's total energy supply. This means the brain is particularly vulnerable to a poor diet. However, the right nutrition can enhance mental focus, boost memory, and improve cognitive function. So if you're looking to stay mentally sharp, here are my top tips to keep your brain well nourished:
1. Start your day with a brain-boosting breakfast
Skipping breakfast can leave you feeling sluggish and unfocused. Instead, opt for a nutrient-rich balanced breakfast. Some good examples include:
· Porridge oats with nuts and berries - oats are complex carbohydrates and provide sustained energy whilst nuts and berries contain important antioxidants for brain protection.
· Eggs and avocado on wholegrain toast - eggs are rich in choline which is great for memory and avocado contains essential healthy fats to support brain cell function.
· Breakfast smoothie made with almond milk, blueberries, walnuts, flaxseeds and Greek yogurt - a blend of healthy fats, proteins, fibre and antioxidants for focus and mental clarity.
2. Prioritise healthy fats
Your brain is nearly 65% fat, and so it makes sense that it thrives on healthy fats like omega-3s. Research shows that people who consumed at least 2 grams of omega 3 fatty acids a day were able to lower their risk of developing Alzheimer’s by 70% (1). To boost your brain health include more of the following:
· Fatty fish - such as wild salmon, mackerel, sardines, anchovies, herring, sea trout. These foods are high in DHA, a type of omega-3 fatty acid and a key structural component of brain cells. For best results, try to include at least 3 or 4 portions of fatty fish a week.
· Nuts and seeds - especially walnuts, chia seeds and flaxseeds which are good sources of omega3s. Nuts and seeds are rich in essential fatty acids and include the antioxidant vitamin E which is important for brain protection.
· Olives and avocados - these healthy plant foods provide monounsaturated fats to support brain health and help to protect the brain by reducing inflammation.
3. Load up on antioxidants
Oxidative stress can be very damaging to our delicate brain cells, but antioxidant foods can help to combat this by protecting our neurons. To increase your antioxidant load, add more of these foods into your diet:
· Blueberries and strawberries – which can help to improve memory and delay brain aging. A fascinating study of over 16,000 women showed that those that regularly consumed berries, had slower rates of cognitive decline by as much as 2.5 years (2).
· Leafy greens (spinach, kale, Swiss chard) - which are high in vitamin K, which supports brain function. Large scale studies have shown that people who consume 1 or 2 servings of leafy greens a day experience fewer memory problems and less cognitive decline (3).
4. Balance blood sugar for mental clarity
Refined sugars and processed foods tend to cause rapid spikes in blood sugar followed by energy crashes. This pattern disrupts energy levels, and increases mood swings and stress, making it harder to focus. Instead of relying on convenience foods, focus on eating 3 balanced meals a day. Balanced meals include protein, complex carbohydrates, fibre and healthy fats in the right proportions to keep blood sugar stable.
A typical balanced plate consists of:
· ¼ plate protein e.g. poultry, fish, tofu, lentils, chickpeas, eggs, dairy
· ¼ plate complex carbohydrates e.g. wholegrains (quinoa, brown rice, wholewheat bread), root vegetables (sweet potatoes, butternut squash), legumes
· ½ plate fibre e.g. colourful vegetables, cruciferous vegetables, leafy green vegetables
· Plus a small portion of healthy fats (such as fatty fish, nuts and seeds, olive oil, avocadoes)
5. Stay hydrated
The brain is up to 80% water so even mild dehydration can trigger cognitive issues such as brain fog, fatigue, headaches and confusion. In fact, being dehydrated by just 2% impairs performance in tasks that require attention and memory skills (4). To maintain optimal brain function, aim to drink around 2 litres of water a day.
6. Embrace nootropics
A number of specific plant chemicals have been shown to increase cognition. These include:
· Curcumin (an anti-inflammatory compound found in turmeric) - has robust benefits for mood and cognition. In one 12 week study, curcumin compared to placebo, was associated with better working memory, lower fatigue, and lower reports of mood disturbances (5). Incorporate turmeric more often by making a curry once a week, adding turmeric to your scrambled eggs or swapping coffee for a turmeric latte or a turmeric tea. Add black pepper for improved bioavailability.
· Green tea - has demonstrated a variety of brain boosting benefits including improved task performance and better working memory. Try introducing 1 to 3 cups of green tea a day.
· Cocoa – antioxidants found in cocoa support mood, brain function and circulation. To get the benefits, have a few squares of dark chocolate containing 72% cocoa or above daily.
Putting it all together
The easiest way to put the advice contained within this article into practice is probably to follow a Mediterranean Diet. The Mediterranean Diet emphasises wholegrains, healthy fats, lean proteins, and plenty of vegetables, whilst limiting processed foods, sugar and red meat. It has been linked to a reduced risk of Alzheimer's disease and improved cognitive function.
If you want to go a step further, the MIND Diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) has been specifically studied for its effects on brain ageing. The MIND Diet is similar to the Mediterranean Diet but has more focus on brain healthy ingredients such as leafy greens, berries and nuts. It eliminates foods with a potentially unhealthy effect on the brain such as red meats, sweets and pastries, and restricts the consumption of dairy and some high sugar fruits and vegetables.
But is it worth it? It would seem so! Researchers found a 53% lower rate of Alzheimer's Disease in those who stuck closely to the MIND Diet, and even following the diet part of the time can lower your dementia risk by over a third (6).
Ready to sharpen your mind? Start by making one or two of these changes today, and notice the difference in how you think, feel, and perform!
References
(1) Mosconi L, Murray J, Davies M, et al. Nutrient intake and brain biomarkers of Alzheimer's disease in at-risk cognitively normal individuals: a cross-sectional neuroimaging pilot study. BMJ Open 2014;4:e004850.
(2) Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012 Jul;72(1):135-43. doi: 10.1002/ana.23594. Epub 2012 Apr 26.
(3) Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222.
(4) Adan A. Cognitive performance and dehydration. J Am Coll Nutr. 2012 Apr;31(2):71-8.
(5) Cox KHM, White DJ, Pipingas A, Poorun K, Scholey A. Further Evidence of Benefits to Mood and Working Memory from Lipidated Curcumin in Healthy Older People: A 12-Week, Double-Blind, Placebo-Controlled, Partial Replication Study. Nutrients. 2020 Jun 4;12(6):1678.
(6) Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimers Dement. 2015 Sep;11(9):1007-14.
