Food for thought

Nutrition for cognition

Eating enough nutrient-dense foods is important to provide your body with energy to build and repair tissues, prevent diseases, and keep you happy (no one is themselves when they’re hangry). But did you know nutritious foods are equally important for your cognitive functioning and are one of the key factors involved in improving your mental fitness?

The human brain contains over 86 billion nerve cells and almost as many non-nerve cells (to provide metabolic and physical support to the nerve cells). It’s no surprise that your brain consumes an immense amount of energy to keep these cells functioning all day, every day. In fact, your brain uses up to 25% of your total glucose (energy) supply. That’s more than any other organ in your body. 

Fortunately, there is an extensive list of brain-boosting foods which should allow even the fussiest of eaters to find a few dietary add-ons. When prepping your next meal or snack, be sure to include some of these evidence-backed brain foods and supplements:

• B-vitamins: improve your memory with foods rich in B-vitamins, like brown rice, eggs, milk, cheese, legumes, sunflower seeds, almonds, spinach, avocado, and bananas.

• Copper: consuming sufficient copper-rich foods, like oysters, Brazilian nuts, cocoa, and black pepper can prevent and slow down cognitive decline.

• Curcumin: curcumin sources, such as turmeric, may slow down cognitive deterioration.

• Flavonoids: eating flavonoid-rich foods, like cocoa, green tea, citrus fruits, red wine, and dark chocolate, can improve cognitive functioning.

• Iron: low iron can affect cognitive performances (specifically accuracy and speed). Be sure to get enough iron in your diet through red meat, fish, chicken, chickpeas, lentils, and beans.

• Omega-3 fatty acids: consuming sufficient omega-3 fatty acid foods, like oily fish (salmon and mackerel), flax seeds, kiwi fruit, butternut and walnuts can improve concentration and slow down cognitive decline.

• Vitamin D: support your cognitive functioning by getting enough vitamin D in your diet through mushrooms, milk, soy milk, and cereal grains.

• Vitamin E: slow down cognitive deterioration by eating sufficient vitamin E food sources, such as asparagus, avocado, peanuts, olives, and spinach.

The human brain is an energy-demanding organ, but keeping it well-fed is essential for your wellbeing.