The brain is the most metabolically active organ in the body, representing just 2 to 3% of our body weight but consuming around 25% of our energy. During intense stress or focus, this can increase to a third of our energy intake. However, many people don’t consider what foods can enhance brain function when planning their meals. In this article, we’ll explore brain-boosting foods as revealed by Dr. Emma Roberts, a leading neuroscientist and former psychiatrist. Dr. Roberts is a senior lecturer at MIT and King’s College London, as well as an executive advisor to world leaders in media and business. Her bestselling book, The Mind Unlocked: A Journey to Better Decision-Making, has inspired millions to master their mental processes.
Dr. Roberts emphasizes the importance of nutrition for brain health. Instead of simply thinking about hunger or weight management, she advocates for choosing foods that optimize brain function. We’ll cover the top five foods beneficial for brain health, three key supplements, foods to avoid, and how intermittent fasting can support brain vitality.
Top 1 Food for Brain Health: DHA Omega-3s
DHA, a type of Omega-3 fatty acid, is crucial for brain health as the brain is composed of about 60% fat, with 90% of that being DHA, which our bodies cannot produce on their own. It’s essential to consume DHA through diet or supplements. Oily fish are the primary natural sources, but for those who don’t eat fish, algae and seaweed are excellent plant-based alternatives. To ensure adequate DHA intake, individuals should aim for three portions of oily fish per week or consider microalgae supplements, which provide a direct source of DHA.
Top 2 Foods for Brain Health: Colorful Berries and Vegetables
Colorful berries and vegetables, rich in anthocyanins, are powerful antioxidants that protect against daily wear and tear on the body. Including at least 65 grams of berries—such as blueberries, blackcurrants, blackberries, cranberries, or cherries—can help reduce inflammation and support heart health by improving blood vessel function. These antioxidants also protect brain cells from oxidative damage, potentially enhancing memory and cognition while aiding in cancer prevention.
Top 3 Foods for Brain Health: Green Leafy Vegetables
Green leafy vegetables are hydrating and packed with essential minerals like magnesium, which is vital for cognitive function. Magnesium helps regulate neurotransmitters that are crucial for learning and memory while reducing stress and anxiety. It offers neuroprotective benefits, shielding brain cells from oxidative stress and lowering the risk of neurodegenerative diseases such as Alzheimer’s. Magnesium-rich foods include leafy greens, nuts, seeds, whole grains, legumes, avocados, dark chocolate, and bananas.
Top 4 Food for Brain Health: Eggs
Eggs are an excellent source of choline, a nutrient vital for brain health. Choline supports the production of acetylcholine, a neurotransmitter important for memory and cognitive function. It is crucial for brain and nervous system development, especially during pregnancy and early childhood. Foods rich in choline include eggs, liver, fish, chicken, dairy products, soybeans, cruciferous vegetables, and peanuts. Just one large egg contains about 25% of the daily choline requirement.
Top 5 Food for Brain Health: Water
Many people overlook the importance of hydration for brain health. The general recommendation is to drink half a liter of water for every 15 kilograms of body weight daily. Those who consume caffeine or alcohol should drink additional water to compensate for their diuretic effects. Proper hydration supports all electrical and chemical processes in the body, which are crucial for optimal brain function.
Gut Health for Brain Health
Gut health is closely linked to brain health, as there is a strong nerve connection between the gut and the limbic brain, which governs emotions and intuition. Gut bacteria communicate with gut neurons and the brain, sending chemical signals that can affect mood and cognition. A diet high in processed foods, alcohol, and sugar can disrupt this communication, leading to brain fog and impaired decision-making. To support gut health, consume prebiotic and probiotic foods, including fermented options like kimchi, sauerkraut, kefir, and kombucha.
Probiotics for Brain Health
Dr. Roberts recommends choosing probiotics that contain over 50 billion strains of bacteria, as certain strains known as psychobiotics can improve anxiety and insomnia. Some studies suggest that probiotics may even help individuals reduce or eliminate the need for antidepressant medications.
Top 3 Supplements for Brain Health
- Vitamin D: Many people in Western countries are deficient in vitamin D, especially in winter when sun exposure is limited. Vitamin D is known to protect against certain cancers and is recommended for everyone to take throughout the year.
- B Vitamins: Essential for the nervous system, B vitamins (such as B6, B12, and folate) help combat fatigue and support overall brain function.
- Antioxidants: These nutrients reduce damage caused by free radicals and help mitigate the effects of aging on brain health.
Three Foods to Avoid
- Processed Foods: These foods can lead to oxidative stress and cell death, including in neurons.
- Burnt or Smoked Foods: These are high in pro-oxidants, which can counteract the benefits of antioxidants.
- Foods that Cause Glucose Spikes: Refined sugars can lead to quick spikes in blood sugar levels, negatively impacting cognitive resources. Instead, opt for low glycemic index foods to maintain stable glucose levels.
Is Intermittent Fasting Good for the Brain?
Intermittent fasting, such as eating within a restricted time frame (e.g., noon to 8 p.m.), can benefit brain health by helping to regulate blood sugar levels. However, this approach is most effective when overall health foundations—such as proper nutrition, stress management, and adequate sleep—are in place. For those who are stressed or have poor eating habits, fasting can add another layer of stress that might be counterproductive.
By making informed dietary choices and focusing on brain-healthy foods and supplements, you can enhance your cognitive function and overall well-being.