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Brain Foods

Updated: Apr 16, 2021

You could argue that the brain is the most important organ in the body. It controls coordination, actions and reactions. It stores memories, information, enables us to have feelings of all types and to physically feel. To develop thoughts and ideas.

It is basically what makes us human but how often do we actually take care of it and give it the fuel that it needs to function at a high level?

We eat to survive and for pleasure. We eat because we want to lose weight or to slow down the onset of ageing. We eat for many different reasons but do we ever eat just to improve brain performance?

Here is a quick list of brain fuel foods that we should consume every day.


A large number of studies have demonstrated that berry intake positively affects brain function. Even when they are made into smoothies.

Berries contain Anthocyanins which are believed to improve mental performance by increasing blood flow to your brain, protecting against inflammation, and improving certain signalling pathways that promote nerve cell production and cellular processes involved in learning and memory.

Citrus fruits

Citrus fruits contain flavonoids.

These compounds may have the ability to promote learning and memory, as well as protect nerve cells from injury, therefore warding off mental decline


Nuts are packed with nutrients that are essential for brain health, including vitamin E and zinc. They are a great source of healthy fat, protein, and fiber, and they can help keep you fueled throughout the day.


Eggs are often referred to as nature’s multivitamin due to the variety of nutrients they contain. They’re particularly rich in nutrients that are necessary for brain function, including vitamin B12, choline, and selenium.

Selenium is involved in coordination, memory, cognition, and motor performance, while choline is needed for brain development and the production of the neurotransmitter acetylcholine, which is necessary for memory storage and muscle function. Vitamin B12 also plays important roles in neurological health, and having low levels of this vitamin impairs brain function. Lutein, a carotenoid pigment that has been associated with improved visual and mental function.


They’re an excellent source of lutein, a carotenoid that accumulates in your brain and eyes and may positively influence brain function.


Omega-3s are essential fats that play important roles in brain health. They’re concentrated in fatty fish, which are also excellent sources of other brain-health-promoting nutrients like vitamin B12 and selenium.


Beets and beet products are rich in nitrates, which your body converts into a molecule called nitric oxide. Nitric oxide plays many important roles in your health, including proper nerve cell communication, blood flow, and brain function.

Different Colour Vegetables

Red, orange, and green vegetables, including peppers, carrots, and broccoli, contain a variety of beneficial plant compounds, including carotenoid pigments, that have been shown to benefit mental performance.

The carotenoids lutein and zeaxanthin accumulate in your retinas. This accumulation is referred to as macular pigment optical density (MPOD).

In conclusion, we are what we consume. These foods are good for not only brain health but also body health too but these can give the brain a much-needed boost. Especially when we are putting in the long hours, researching or studying.

I hope this has given you some food for thought...

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