‘Superfoods’ to boost your brain

There is a proven link between what we put into our mouths and how well we think and feel. Our mood, ability to learn and memory are all affected by the type of foods we eat.

Our brains rely on a steady supply of essential nutrients from our diet, blood sugar and oxygen to function properly. Eating a well-balanced diet abundant in these nutrients helps improve memory and boost brain power, and may also reduce the risk of age-related diseases such as dementia and Alzheimer’s.

The brain is made up of 70% fat and requires essential fatty acids (omega-3s) from the food we eat to maintain healthy function and development. Omega-3 fats are primarily found in oily fish such as salmon, trout and mackerel, flaxseed oil and nuts and seeds.

Protein is another important nutrient essential for proper brain function. Good-quality, low-fat protein is needed to supply our brains with essential amino acids to make neurotransmitters such as acetylcholine (needed for good memory) and serotonin (involved in mood).

Good sources of protein may include foods such as eggs, legumes, tofu, organic chicken and lean meat.

Antioxidants, which include vitamins C, A and beta-carotene, are important for boosting brain power and protecting brain cells against free radical damage.

Good antioxidants may include fruits and vegetables, especially red- and orange-coloured varieties.

Complex carbohydrates found in wholegrain cereals and breads (oats, rye, brown rice, quinoa) are good sources of energy, fibre and B vitamins. These foods provide your brain with a slow and steady supply of energy-giving glucose, without causing a sharp spike in blood sugar levels.

Stress less by consuming antioxidants

Here are some natural ways to help calm and support nervous system function and relieve symptoms of stress.

• Vitamin B can help the nervous system and good sources include of dairy, nuts and leafy green vegies.
• Oats have a calming, nourishing effect on the nervous system, so start the day with some porridge.
• Magnesium is an important anti-stress mineral. Best sources include almonds, legumes and wheat germ, which is a concentrated source of several essential nutrients including Vitamin E, folate, phosphorus, thiamine and zinc.
• Reduce caffeine by cutting down on coffee, black tea, cola drinks and chocolate.
• Chamomile Tea made from chamomile, valerian or lemon balm may also help stress-related conditions.

Do you know of any other natural ways to calm those nerves? Leave us a comment in the box below.