Brain Fuel
Our brains are always working hard and doing all sorts of wonderful things to keep us alive and happy. And they’re often working extra hard when we’re at work, studying or under periods of stress. With that in mind, it’s so important to give them the love and care they deserve. A key way to do this, of course, is through the food we eat.
Specific nutrients great for our noggins include
Essential fatty acids – it’s said that the brain is made of about 60% fat, so it's no surprise it needs fat to function well. Essential fatty acids are particularly important because they can’t be made from our bodies, so must come from our diets.
B vitamins – these guys are vital to the nervous system, like B5 which is essential to adrenal function and stress. They also play key roles in energy metabolism and much more.
Complex carbs – complex carbohydrates are important for energy, alertness and concentration. They'll provide you with sustained energy because they slowly release glucose into your bloodstream for energy, as opposed to refined carbs which primarily cause a spike in blood glucose followed by a crash. In fact, glucose is the main fuel source for the brain!
Magnesium – magnesium is involved in over 300 reactions in the body (say whaaat?!) and many of these are vital to the proper functioning of our brains. Magnesium is also a nerve and muscle relaxant, so helps relieve stress and promote relaxation by doing things like alleviating tension and headaches, reducing nervousness, and promoting sleep.
Tryptophan – tryptophan is an amino acid that leads to the production of serotonin (one of the many neurotransmitters that plays an important role in brain health). In fact, serotonin is known as the ‘feel good’ neurotransmitter as it helps with the likes of mood, memory and learning.
Also protein, zinc, iron and much more!
With all that in mind, here are some of my favourite foods to fuel your brain and nourish your mental wellbeing.
Rolled Oats
Rolled oats are a great source of complex carbs and B vitamins. They’re also rich in silica, a mineral which can be great for nerve transmission and nervousness. P.S. Wholegrains in general are also great for brain function as they're a great source of complex carbs, fibre and B vitamins.
Walnuts
Have you ever noticed that a walnut kind of looks like a brain? It's this thing called the ‘doctrine of food signatures’, where foods look suspiciously like the parts of the body they're good for! Walnuts are rich in omega 3, magnesium, calcium, zinc and more. Other nuts and seeds are also a great option for cognitive health, like pumpkin seeds which are also full of magnesium, calcium, zinc B vitamins, and tryptophan.
WIld Caught Salmon
Essential fatty acids are vital to brain function, but our bodies can't make them so they have to come from our diet. One of the best sources is oily fish, like wild caught salmon, which is rich in EPA and DHA. As a bonus, the EPA and DHA found in salmon are in their active forms, meaning our bodies can more readily use them. Salmon is also an important source of protein, which is key to cognitive function.
Dark Chocolate / Cacao
Yes, chocolate can be good for your noggin! Dark chocolate contains numerous compounds like flavanols and endorphins, which are beneficial to brain health by improving and stabilising mood, increasing blood flow to the brain, aiding learning and memory, improving concentration and more. Aim for a quality made chocolate that’s over 80% dark. Better yet, tuck into a hot cacao by simply mixing a heaped teaspoon of cacao with a mug of your favourite milk warmed up or try this Super Hot Chocolate recipe.
Bananas
Bananas are the perfect snack teamed with a handful of nuts or seeds. Not only are they already neatly packaged by Mother Nature, they’re also rich in complex carbohydrates, magnesium, potassium and tryptophan. Bananas also contain another amino acid called tyrosine, which stimulates the production of dopamine, a neurotransmitter that plays a vital role in mood regulation.
Leafy Greens
Leafy greens are rich in B vitamins, magnesium, antioxidants and many more nutrients. In turn, they help boost brain power. Top tip – the darker green the veggie is, the richer it is in nutrients!
P.S. There are plenty of other things you can do to support brain health, including keeping hydrated, staying active, getting out into nature, meditation, slow breathing and sleep!