I’m taking part in a clinical trial at the moment, testing a new supplement for brain health and cognitive function. It hopes to help with memory and ‘normal neurological and psychological functions’. I have memory tests on day 0, 15 and 30 while taking the supplements throughout the course of the month. We’ll see if my memory improves as the nutrients, hopefully, take effect.
You may be wondering why I signed up for it and the truth is that my long-term memory is pretty awful! I like to think that recent years busy with three children, a couple of jobs and retraining as a nutritional therapist meant that I was just too preoccupied to fully concentrate on life going on around me. However, I know that deep down there is an anxiety that it might be a sign of something more serious.
And it would seem that this is a common fear for many people as they get older; that they will be sound of body but their mind will fail them. By the time you get to your 40s, it’s sadly not unusual (yes, I speak from experience) to walk into a room with absolutely no idea why you are there. Of course, what’s going on is multilayered and there are many causes of forgetfulness and brain fog. At the same time, there are several foods that scientists know are excellent for keeping the brain healthy.
Foods known to support brain function
Let’s look at them in turn…
Berries:
Berries aren’t only delicious, they also work wonders for cognitive function. This is thanks to the high levels of powerful antioxidants they contain, specifically anthocyanidin. Studies have shown that anthocyanidin can boost memory, neural function, and coordination. It improves communication between brain cells, increasing plasticity (the creation and strengthening of neural pathways which helps with memory and learning), and reducing cognitive decline. As a rule of thumb, the darker the berry, the higher its antioxidant content. Blueberries and blackberries win hands down.
Dark chocolate:
For similar reasons, the same is true of dark chocolate. The brain is very susceptible to oxidative stress, which contributes to age-related cognitive decline. Foods with high levels of antioxidants fight the free radicals that cause this damage. In studies, cacao flavonoids encourage neuron and blood vessel growth in the parts of the brain related to memory and learning. A study in 2018 looked at what happened when people ate dark chocolate (over 70% cacao) and concluded that it helped brain plasticity, which is crucial for learning.
Nuts and seeds:
A study a handful of years back found that a diet containing generous amounts of nuts and seeds was linked to better brain function in old age. Instead of reaching for the sugary snacks when the slump strikes, give nuts a try. A scientific review in 2014 found vitamin E might help prevent Alzheimer’s disease. The nuts and seeds containing the highest levels of vitamin E are sunflower seeds, hazelnuts, and almonds.
Oily fish:
The omega-3 fats that oily fish contains help build membranes around every cell in the body. This includes brain cells, where they improve the structure of brain cells called neurons. A few years ago, a study also found that people with high levels of omega-3s had increased blood flow in the brain.
Soybean:
Soybean products like tofu are rich in a group of antioxidants called polyphenols, which are linked to a reduced risk of dementia and other age-related cognitive problems. The polyphenols they contain, isoflavones including daidzein and genistein, have been shown to be neuro-protective. Interestingly, they have greater therapeutic activity once fermented – think tempeh, miso and natto rather than soya milk or yoghurt.
Legumes:
Legumes like chickpeas, beans, lentils, and split peas are a good source of folic acid, which can improve verbal and memory performance, and may delay the onset of Alzheimer’s disease. It makes sense, after all getting enough folic acid during pregnancy is vital for foetal brain development and preventing neural tube defects.
Coffee:
Thanks to its caffeine content, people often use coffee to keep them alert when they’re flagging. Some research last year suggested that there’s another reason it might be helpful… coffee may increase your brain’s capacity for processing information. Fresh coffee is also a source of antioxidants and has been linked to the prevention of cognitive decline and brain conditions like Parkinson’s and Alzheimer’s.
Eggs:
Eggs are a fantastic brain food as they are packed with the B vitamins B6, B12, and folic acid, which research has shown can prevent your brain from shrinking. They also contain choline, a nutrient that fends of cognitive decline in old age.
Avocado:
It is the nutrient-dense monounsaturated fats in avocados which make avocados so good for brain health, by supporting blood flow to the brain. They’re also helpful in reducing high blood pressure, which has been linked to cognitive decline.
Cucumbers:
Cucumbers contain another antioxidant, fisetin, which studies have found to improve memory. Now a study (admittedly on mice) found that a daily dose of fisetin can improve the symptoms of Alzheimer’s. You’ll also find fisetin in strawberries.
Broccoli:
I am a big fan of broccoli for the many ways it supports our health. The most interesting nutrients that broccoli contains for brain health are glucosinolates, which break down in the body to produce isothiocyanates. These isothiocyanates (also found in Brussels sprouts, bok choy, cabbage, and kale) may reduce oxidative stress and lower the risk of degenerative brain conditions.
And a couple of spices to include for brain support:
Cinnamon:
Cinnamon is a helpful spice to keep in your kitchen cupboard for lots of reasons. Studies have shown that the compounds in cinnamon may be beneficial for Alzheimer’s prevention. In Alzheimer’s, ‘plaques’ and ‘tangles’ damage brain cells, and cinnamon may prevent the formation of both.
Turmeric:
Curcumin, the compound found in this golden spice, is popular for many in the fight against getting older, specifically for its anti-inflammatory properties. You may already be taking it if you have arthritis or other aches and pains. It also protects long-term cognitive function, memory, and mood, as well as combating degenerative processes in the brain.
The importance of relaxation