What foods to eat for a stronger brain
Good health and nutrition is essential not only if you want to look good and feel physically healthy, but it is also important to keep your brain working optimally and to think clearly. At The Pure Package, we focus on delivering great tasting, healthy food to keep you feeling your best physically and mentally. Chat to one of our nutritional advisors today about our healthy eating programme to see how we can make you feel amazing!
Our brains are around 60% fat. Eating plenty of good fats boosts our brain power. Oily fish contains omega 3 fatty acids which are great for keeping nerve signalling in good working order. Nuts, seeds and healthy oils such as olive, coconut and avocado oil are also great for building brain and nerve cells. Walnuts are great little brain boosters!
It is important to drink water throughout the day to avoid dehydration. Dehydration has been linked to poor cognitive function and brain fog. Once you feel thirsty, it is likely that you are already dehydrated therefore to keep your brain strong and working in full force throughout the day, carry a bottle of water around with you or set reminders for yourself to drink water throughout the day.
Berries, dark chocolate and red wine
Free radicals in the body can cause inflammation within our bodies. Inflammation affects our brain’s ability to function. To reduce inflammation, consume plenty of polyphenols (in particular flavonoids) which are found in berries, green tea, and luckily are also found in dark chocolate and red wine which can be beneficial in small quantities! A diet which has a large variety and fruit and vegetables (think eat the rainbow) will ensure you are getting plenty of antioxidants within your diet to reduce inflammation and boost brain power.
The active property in turmeric (curcumin) is has amazing anti-inflammatory properties which again reduces brain fog improving cognitive function. Curcumin can be taken as a supplement if you do not like turmeric -or you are whitening your teeth!
Vitamin K which is found in broccoli is essential for forming sphingolipids which is a certain type of fat packed into brain cells. Broccoli also contains sulphurophane which removes toxins from the body and reduces inflammation.
Eggs are great for boosting brain power. They contain vitamins B6, B9 and B12. B9 is essential for supporting nerve and immune functions. Eggs are also rich in choline which helps produce acetylcholine which is an important neurotransmitter.
Pumpkin seeds are also great as they contain zinc, magnesium, and copper. Zinc and magnesium are vital for good nerve signal functioning and copper is linked to improved learning and memory.
Iron deficiency has been linked to poor cognitive function, therefore it is important to consume enough iron in your diet. Iron is found in red meat, fish and dark green leafy vegetables.
Algae supplements such as spirulina and chlorella bind to heavy metals and toxins in the body which can reduce inflammation and improve cognitive function. Chlorella has been found to prevent cognitive decline in older adults.
N-Acetyl L-Carnitine (ALCAR)
N-Acetyl L-Carnitine (ALCAR) is recognised as an energy and brain booster. It carries fatty acids to the mitochondria so that they can be burned for fuel. Higher levels of ALCAR have been linked to better mental and athletic performance and can even assist weight loss. It also slows cognitive decline in older adults. You can take ALCAR as a supplement and l-carnitine is also found in meat, fish, poultry and dairy.
See our website for more information about our Healthy Eating programme.