Which foods are best for brain health?

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What you eat can positively affect your mood, energy, and help you to think clearer. Keep reading to learn how you can eat to support your brain health.

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It turns out there’s quite a lot of truth in the saying, “You are what you eat.”

According to Nutrition Australia, what you eat can positively affect your mood, energy, and help you to think clearer.

Dietitians Association Australia (DAA) President Tara Diversi says, “Higher diet quality – including foods such as fruits, vegetables and wholegrains — supports healthy brain function and better emotional balance".

So, it’s worth stocking your pantry with the right food to maintain as healthy and positive a brain as possible.

Best foods for brain health

Fruits
Simone Austin, Accredited Practising Dietitian from DAA says, “Fruit is packed full of B vitamins and fibre, used by your body in the everyday cell function required for mental wellbeing. It also is a source of natural sugars which are a type of carbohydrate – the preferred energy source for the brain.”
Research such as that of Harvard Brigham and Women's Hospital shows that flavonoids, the colourful natural plant pigments of berries can help improve memory.
Vegetables
Most vegetables are high in fibre which is beneficial to good gut bacteria. The good bacteria in our large intestine helps manage our mood and stress levels. Harvard research suggests green leafy vegetables such as broccoli, kale and spinach may assist with cognitive function as they contain vitamin K, beta carotene, folate and lutein.
Protein
It may be surprising to know, as Nutrition Australia reports, that consuming protein can aid in positive mood as it contains tryptophan, an amino acid that helps produce serotonin in the brain, known as the 'happy hormone'.
Fats

Harvard University says there is research that walnuts may improve memory. For example, a 2015 study from UCLA showed a link between walnut consumption and improved cognitive test scores.

According to Nutrition Australia, there is research to suggest that omega 3 fatty acids may help support brain health. Ideally you will consume at least twice a week, and those low in mercury. If you don’t like fish, you could speak to your doctor about taking an omega-3 supplement, or you may opt for plant based omega-3 sources such as flaxseeds, avocados, and walnuts.

The Mediterranean diet which focuses on foods including the good fats in olive oil and nuts, is known for being heart-healthy. But according to the Cleveland Clinic, it can also be good for your brain.
Carbohydrates
Our brain primarily uses glucose from carbohydrates as energy. You may feel tired and grumpy when you restrict carbohydrates as a result of reduced glucose intake. Nutrition Australia says these carbohydrate foods are better as they are lower in glycaemic index for a slower, more sustainable release of energy. This can help you feel full for longer:

Fruit
Vegetables
Wholegrains like grainy bread, brown rice and oats
Sweet potatoes
Milk and yoghurt

Tips to support brain health

Maintaining a healthy gut
According to Nutrition Australia, having the good and right bacteria in our digestive system can help keep our mood stable. This can include eating foods high in fibre, that contain probiotics and drinking plenty of water. Foods high in probiotics include yoghurt, kombucha, kimchi, sauerkraut and other fermented vegetables. However moderate your intake of these as the salt content in them can be high.
Keep hydrated
Over 70 percent of our brain is made up of water, hence why it’s so important for it to be hydrated, or it’s going to affect how we feel. Signs of dehydration include low mood and concentration and headaches.
Tea and coffee
Your morning cup of coffee or tea is more than just a quick pick me up. Harvard refers to a 2014 study published in The Journal of Nutrition showed higher caffeine consumption resulted in better score results on mental function tests.