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Our brains are indeed very complex organs, managing a mind-boggling array of physical and mental functions like a perfectly orchestrated symphony. Turns out, doing all that makes it a very hungry organ too.
“The brain is a very energy-hungry organ. It only weighs 2 per cent of our total body weight, yet it . That paints a picture of how important food is for the brain,” says performance dietitian and wellbeing speaker .
Dietitian and wellbeing speaker Jessica Spendlove emphasises on the importance of eating right for brain function. Credit: Christie Moore
“People like a quick fix, but we have to think of the long term,” says , accredited practising dietitian and spokesperson for Dietitians Australia. “All of these foods should be consumed . There are no magic foods as such.”
While there’s no shortcut to genius, incorporating these five brain-boosting foods into your diet can make a noticeable difference:
Salmon
With a dry weight of about 60 per cent fat, your brain thrives on healthy fats like omega-3s.
“Salmon is a , and that has been shown to protect the brain because of its anti-inflammatory effects. It can also help with memory, promote cognitive function, and protect that brain structure as well, which becomes especially important when people start to get older,” explains Rouf.
Tip: Also try mackerel, sardines, cod liver oil and herring.
Blueberries
Blueberries are high in anthocyanin, a powerful antioxidant that reduces inflammation and oxidative stress, two contributors to brain ageing and diseases like Alzheimer’s. suggest that regularly consuming blueberries may enhance memory and improve focus.
Tip: Mix it up with other berries, and don’t hesitate to reach for the more cost-effective frozen berries.
Eggs
Eggs are nutritional powerhouses. “I would put eggs in the top five foods that everyone should be eating. When we think about brain function and cognitive performance, eggs are really high in choline, which is basically a precursor to a neurotransmitter that's really important for our memory and our cognitive function,” says Spendlove. “They've also got healthy fats and B vitamins as well.”
Tip: Look for free-range or omega-3-enriched eggs.
Walnuts
Rich in healthy fats, antioxidants, vitamins, and minerals, nuts are an ideal brain food. Walnuts are one of the highest plant-based source of ALA (alpha-linolenic acid), an omega-3 fatty acid that supports brain cell communication and neuroprotection, and reduces brain inflammation.
“They’re great for anyone who's vegan or plant-based or even just anyone who's really looking to optimise brain function,” says Spendlove.
Tip: Keep a mix of nuts (walnuts, almonds, cashews, Brazil nuts, hazelnuts and pecans) in your work bag.
Spinach
Leafy greens like spinach are packed with antioxidants, vitamins, and minerals that protect brain cells and help slow cognitive decline.
“They're particularly high in beta-carotene, which is an antioxidant that helps fight free radicals. They're also abundant in some other vitamins and minerals which can play a neuroprotective role, like vitamin K and folate,” explains Spendlove.
Tip: Enjoy spinach both raw (in salads and smoothies) and cooked (with healthy fats to boost absorption of fat-soluble nutrients).
Drink up: Water is also a brain food
Even slight dehydration can impact focus, concentration, and overall cognitive function. “I always suggest starting the day with a glass of water. And if someone really wants to level up, then I recommend electrolytes because that helps not only consume the water, but helps you retain more of it as well,” says Spendlove.
Rouf agrees that hydration is key: “If we don't have enough water in general, anything is going to shrink. So, if you think about the structure of the brain and the main goal for us is to protect it over time, we don't want it to shrink, or at least we want to slow down the shrinking. We should focus on water because that's going to play a big role in the long run.”
Snacks for a brain boost
Rouf advises pairing at least two food groups in a snack, ideally including carbohydrates, as the brain needs glucose for energy. If someone's wanting to focus or if someone's got a big meeting, it's really important to focus on carbs,” she says.
“How do I get whole grain carbs, how do I get protein, how do I get colours? Because that's giving you all those brain-boosting, and blood-sugar level stabilising components,” says Spendlove.
“A snack is often a lot bigger than what people think it is. If they approach a snack as a mini meal, they'll find that it will balance their appetite, balance their blood sugar, and better support their brain function, particularly in the afternoon.”
Here are some brain-boosting snack ideas to try:
- Yoghurt with nuts and berries
- Savoury snack plate with a boiled egg, vegetable sticks and nuts
- Smoked salmon, spinach, and tomatoes on whole-grain crackers
- Avocado on wholegrain toast
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The foods that sharpen your mind
