home > food > does brain food exist?

Does brain food exist?

Good and bad foods for the brain

Rate this page

'Good brain food' is a term that's used from time to time but do you know what it really means or if, indeed, there really is such a thing as 'brain food'? In this blog I will shed a little light on the topic by explaining some of the most important foods for the brain, as well as a few that can pose problems.



Qualified Nutritionist (BSc, MSc, RNutr)
@emmatalkshealth
@EmmaThornton
Ask Emma

06 September 2019

How does food affect your brain?

Certain foods can affect the brain both positively and negatively. There are a number of ingredients that are thought to help improve mood, concentration and even memory, for example, such as:

  • Cranberries
  • Salmon
  • Spinach
  • Eggs.

On the other hand, there are foods that could be problematic for brain health, the most significant of which are:

  • Cakes and biscuits
  • Fast food.

Read on to discover more about what effect these foods have on the brain, plus you'll learn some simple tips to help brain health at the same time.

Good food: Cranberries

Cranberries are rich in antioxidants which may help to protect the brain from damage caused by free radicals. Although free radicals occur naturally as a result of energy production, too many can have negative effects on the body. Exposure to free radicals has, for example, been linked to memory loss and Alzheimer's Disease.1

As well as cranberries, blueberries, blackberries and raspberries all contain lots of antioxidants. If you are looking for the ultimate brain food, a regular berry smoothie may, therefore, be beneficial!

My Top Tip:

 

Biotta's Wild Mountain Cranberry Juice is made from organic, hand-picked berries. 

It has a naturally tart taste, that is sweetened just a touch with the addition of agave nectar and a birch leaf infusion.

 

Find out more about Biotta's range. 

Good food: Salmon

Oily fish including salmon, mackerel and sardines contain plenty of omega-3, a polyunsaturated fat. Omega-3 is known as a building block of the brain because it is crucial for brain development in youngsters. In addition, there's evidence to suggest that getting enough omega-3 could slow cognitive decline as we get older.2

Omega-3 and antioxidants could lower the risk of developing Alzheimer's, for example, according to initial research.3 This work is only in the early stages, though, so more research would need to be completed in order to reach firmer conclusions.

For vegans and vegetarians, some additional sources of omega-3 include sunflower seeds, avocados, walnuts, chia seeds, flax seeds and almonds.

Good food: Spinach

There are various reasons why green vegetables like spinach are considered good brain food. First of all, this ingredient is rich in magnesium which has a relaxing effect on the nervous system. This could promote better sleep and mood, as well as helping to reduce symptoms of anxiety in some cases.

Research has also indicated a link between the consumption of green vegetables and a reduced risk of cognitive decline and memory loss.4

On top of this, there is some evidence to suggest that eating a Mediterranean-style diet could reduce the risk of developing memory problems and dementia.5 A Mediterranean-style diet includes lots of fruit, vegetables (including spinach!), legumes, cereals, wholegrains and oily fish, plus it is low in saturated fat and refined sugar. The idea is that this kind of diet, rich in fresh foods, can reduce inflammation in the brain and, therefore, improve memory. Here, inflammation refers to chemical changes in the brain rather than swelling.

Good food: Eggs

Eggs are last in my list of good foods for the brain. These are important because they contain B vitamins and folic acid which may help to reduce homocysteine levels in the blood. Homocysteine is a type of amino acid, and too much of it could be associated with cognitive impairment.

B vitamins are also essential to the development and proper functioning of the brain, plus they support the nervous system and, in turn, our mood.

Top tips for looking after the brain 

 

  • Drink plenty of water – more than 80% of the brain is made up of water which explains why even slight dehydration can lead to symptoms such as brain fog, fatigue, dizziness, etc.
  • Exercise – this will release endorphins which are known as feel-good hormones for their ability to boost mood.
  • Try Jan de Vries Mood Essence – this contains a combination of gentian, zinnia, hornbeam and more. It helps to support mood when we are feeling unhappy or despondent.

Bad food: Cakes and biscuits

Eating lots of high-sugar foods, including cakes and biscuits, can have a negative effect on the brain as these induce cravings.

This starts with the taste buds on our tongue which are covered in small receptors that detect sweetness. After eating something sugary, these receptors send messages to the brain's cerebral cortex which processes different tastes. This initial signalling activates the brain's reward system (a complicated network of chemical pathways) and so we get the feeling of enjoyment and satisfaction.

Too much sugar, however, can overload this reward system, meaning the benefits are relatively short-lived. In the long-run indulging in these types of foods may eventually lead to cravings, increased tolerance to sugar and, ultimately, higher consumption of sugar as that initial sugar high becomes addictive.

Remember, a bit of cake every so often won't do you much harm – everything in moderation, after all. However, do look out for hidden sources of sugar in your food. Glucose, fructose, dextrose and sucrose are all examples of sugars that may be tucked away in your food without you realising (to name a few!).

Bad food: Fast food

In regards to the brain, one of the main problems with fast food is that it can contain trans fats. This is an unsaturated fat which is naturally found in foods like meat and dairy and, as long it is eaten in moderation, is fairly unproblematic. However, now that it is found in fast food, as well as margarine, some ready meals, pre-packaged cakes, biscuits and more, this means our consumption of trans fats can end up being quite high - and this is where issues come in.

Research seems to indicate that a higher intake of trans fats can lead to an increased likelihood of short-term memory problems,8 as well as a higher chance of cognitive decline and Alzheimer's as we get older.9

Fast food also tends to be high in saturated fats which could lead to higher serum cholesterol levels. This, in turn, may put us at an increased risk of Alzheimer's Disease, according to some research.10

This research is in the early stages but since there are other negative effects associated with eating a diet high in trans fats, such as heart problems and high cholesterol, there are lots of reasons to work on reducing your intake.

References

1 https://www.liebertpub.com/doi/10.1089/ars.2019.7762 
2 https://www.ncbi.nlm.nih.gov/pubmed/16216930 
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3393525/ 

4 https://n.neurology.org/content/90/3/e214 
5 https://www.ncbi.nlm.nih.gov/pubmed/23680940#targetText=Studies%20were%20included%20if%20they,and%20cognitive%20function%20or%20dementia.&targetText=CONCLUSIONS%3A%20Published%20studies%20suggest%20that,risk%20of%20developing%20Alzheimer%20disease. 
6 https://www.ncbi.nlm.nih.gov/pubmed/20838622 
7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2935890/ 

8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4074256/ 
9 https://www.sciencedirect.com/science/article/pii/S0197458014003558 
10 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3393525/ 

Everything food

Introduction to foodRecipes
Ingredients
AlmondAubergineAvocadoBananaBeetrootBlueberriesBuckwheatCoconutKaleMushroomsPeppersPotatoesPumpkinQuinoaSpinachStrawberriesTofuTomatoes
Vitamins & minerals
Vitamin AB vitaminsVitamin CVitamin DVitamin EVitamin KCalciumIodineIronMagnesiumPotassiumZinc
Food blogs
How to avoid comfort eating12 tips to help you drink more water10 more amazing foods for your liver10 surprising foods that can cause inflammation10 foods that can help to fight inflammation10 ways that anaemia impacts your health9 incredible health benefits of omega 38 clues your body is low in potassium8 surprising tips to manage sugar intake8 unexpected drinks that are bad for your health8 foods that can help to lower your blood sugar levels7 nutrients your body may need more of this winter7 reasons why your diet could be failing7 unusual signs you could be low in iron7 surprising foods that can drain your energy8 foods to help you beat the holiday bloat8 surprising foods that could be making you constipated6 myths about your metabolism6 reasons why calorie counting is a bad idea6 comfort foods made healthy!5 amazing adaptogens5 surprisingly unhealthy 'health' foods3 surprising weight management strategiesAlcohol - good or bad? How's best to approach it?Are you at risk of developing a deficiency? Are you low carb diets healthy?Busting those nutrition myths!Could a low histamine diet improve your allergy symptoms?Can artichokes support healthy cholesterol levels?Can vitamin D give you energy?8 healthy sources of proteinAre you getting enough iodine?Are your monotonous eating habits stuck on repeat?Are spices a hindrance or a help?Are sports drinks really better for you?Can beetroot help protect your mind?Could fizzy water be making you fat?Desperate to end the year healthier? Realistic festive food swapsDoes brain food exist?Does organic mean healthy?Do nightshade vegetables cause inflammation?Is going dairy-free right for me?Is chromium the answer to your sugar cravings?Our guide to dairy-free milkCan fruit cause bloating?Can probiotics help to strengthen your bones?Clean eating diets - are they really good for us?Coconut oil confusionCould eating more be the key to losing weight?Does when you eat really affect your sleep?Go organic this summer!How can you get more fruit and veg into your diet?How can you tell if you're dehydrated?How do vitamins and minerals work together?How does vitamin D affect your hormones?How mindful eating could help manage your sweet toothHow much protein do you really need?Which bread is best – is white so bad?The best vegetables to plant in springRecommended 5-a-day now becomes 10-a-day15 foods for metabolismEat fat, get thin!Eat your way to healthy skinEverything you need to know about fats5 complex carbs for weight lossFact or fiction? The truth about saltFeed your mind with these 11 brain boosting foods!Feeling fatigued? You could be suffering from a deficiency!Fight free-radical damage and premature ageing with these 7 fantastic foods!Fruit and vegetables for moodGrow your own salad at homeHow mindful eating could help manage your sweet toothHow much salt should I have in my diet?How does sugar affect your hormones?How should you approach going vegan this Veganuary?Is dark chocolate really that healthy for you?Is it healthier to eat less meat?Is poor diet driving the mental health crisis?Is sugar really addictive?Is the halo effect making us fatIs there such a thing as too much fruit?Is your diet harming your immune system?Looking to feed your bones? You may want to avoid these 6 surprising foods!My top 11 foods for boosting your energy!Our favourite foods to help support your hormonesOur guide to the healthiest cooking oilsOur top 6 tips to help you stay healthy this HalloweenOur guide to going gluten freeProtein - why so popular?Should you really be starting the New Year with a detox?'Skinny genes' and the influence of dietSimple food swaps for a healthier dietStruggling to stay awake? You could need more vitamin B12!The 8 best foods for supporting blood pressureThe benefits of antioxidantsThe truth about artificial sweetenersThe truth about green tea - should we be stocking up or cutting down?The truth about fish oils - are they really pointless?Vitamin D, food and bones - the truth about recent negative reports!What are electrolytes and why do we need them?What are omega fatty acids?What are superfoods? The ultimate guideWhat are the benefits of B vitamins?What are the best foods to fight fatigue?What are the best foods to eat for your liver?What are the health benefits of fermented foods?What are the healthiest herbal teas?What are the world's healthiest diets?What happens when your vitamin D levels are low?What is a healthy diet?What is intermittent fasting?What vegetables should you be growing in autumn?What do food cravings mean?What do you put in your child's pack lunch box?Why do we crave comfort food in winter?Why is junk food more distracting than healthy food?Why is organic farming better for your food?What nutrients should you be focusing on if you are vegan?What should we eat to reduce stress?What stops sugar cravings?Winter warmers - food to support your mood and weightWhy you shouldn't waste your leftover pumpkinWhy are food allergies becoming more common?

How healthy are you?

Take our quick quiz to discover just how healthy your immune system is, as well as some useful information about your general health and wellbeing!