Our brain is always active, craving the right fuel (energy and nutrients) to work to its full potential. 

The quality and quantity of food, along with social factors, stress, and health conditions, can shape how our brain works and develops. Although nutrition alone isn’t the solution, it plays a big part in making sure our brain works properly, avoiding symptoms like forgetfulness and lack of focus.

In this article, we’ll cover some tips to help you nourish your brain and improve your cognitive functions.

What’s the Best Diet to Keep My Brain Sharp?

The Mediterranean diet, famous for its benefits to heart health and metabolism, can also support cognitive function. It’s key components include:

1. Drizzling olive oil for cooking and seasoning

2. Loading up on fruits, vegetables, and plant proteins like beans 

3. Including fatty fish such as mackerel, salmon, and sardines a couple of times a week

4. Cutting back on:

   1. Refined grains (e.g. pastries, white bread)

   2. Simple sugars (e.g. cakes, sweets)

   3. Red meat

   4. Processed foods (e.g. packaged snacks, pastries)

Another important principle of the Mediterranean diet is conviviality during meals. Sharing these moments with people you like, removing any other distractions like watching TV or being on your smartphone may prove more beneficial to your brain health than you might expect.

Aside from the Mediterranean diet, others like Nordic, and Okinawa diets may offer nutrient-rich, anti-inflammatory options that can benefit your brain health with their diverse range of foods.

Pick which one suits you best out of these three, or combine them into your own diet, and pay special attention to how this change will support your long-term brain health and improve your memory and concentration!

Brain-Boosting foods

Aside from structured diets proven to improve brain health, there are also foods containing nutrients that directly or indirectly improve brain function. Here are some examples:

1. Omega-3 fatty acids: Found in fatty fish (mackerel, salmon, sardines), walnuts, and seeds - they’re essential for brain structure and function

2. Complex B vitamins: Found in eggs, whole grains, and legumes - these vitamins are fundamental for energy production in the brain

3. Vitamin E: Found in nuts, seeds, and olive oil - This antioxidant will support your memory while also combating inflammation

4. Choline: Found in eggs - this nutrient is crucial to regulate memory, mood and muscle control, due to its importance to brain messages.

5. Iron: Found in meat, beans, and fortified cereals - iron is a component of the red blood cells, being essential for oxygen transport

6. Magnesium: Found in seeds, almonds, and spinach - this mineral supports cognitive function

7. Tryptophan: Found in turkey and dairy - this amino acid helps regulate mood and sleep

8. Turmeric (curcumin): Used in powder form for seasoning or in supplements - it’s known for its brain-boosting properties

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