Which Foods are Good for Brain Health?

As with all areas of your health, the best way to support good brain health is to eat a diet rich in vegetables, leafy greens, fruit, legumes and whole grains. Integrating fatty fish into your diet is great for your brain, as you get an adequate amount of Omega 3 fish oils. 

Additionally, replacing saturated fats with healthy fats like olive, peanut and sesame oil, avocados and nuts, can help prevent cognitive decline and dementia. 

Foods and fats that are good for brain health

Labelling fats as ‘bad’ is not accurate and can also be really unhealthy when restricting certain foods that the body actually needs. Fat is a type of nutrient and your body needs it for energy, vitamin absorption and to help keep your brain and heart healthy. Not all fat is bad for you. 

Firstly, there are fats that we often label ‘bad’ fats, such as artificial trans fats and saturated fats. Too much of this type of fat can contribute to weight gain, an increased risk of heart disease and raised cholesterol, so it’s important that we try to maintain a healthy balance. 

The American Heart Association recommends no more than 5-6% of your diet be comprised of saturated fats, but a small amount can be beneficial to the liver and immune system.

Then there are the ‘good’ fats, like unsaturated fats and omega 3 fish oils, which contribute to a healthy brain and heart, mood regulation and help fight fatigue. Lots of foods containing these good fats support brain health, including:

Olive oil 

Olive oil is a healthy source of fat that may help protect against dementia and cognitive decline. The Mediterranean diet, which is rich in olive oils, has been linked with better visual memory and decreased risk of dementia and Alzheimer’s disease.

Salmon

Salmon is a great source of Omega-3 fatty acids, a major building block of the brain. In order to get the most out of this delicious, nutrient-rich food, it’s best cooked steamed or grilled. Studies link consumption of Omega 3 fatty acids with improved memory, elevated mood and protection against cognitive decline.

Nuts

Snacking on nuts is a great way to stave off hunger and stay satiated while getting lots of beneficial nutrients into your diet. Nuts contain unsaturated fats and vitamin E, both of which support a healthy brain. 

Avocado

Avocados help with blood flow throughout the body, and healthy blood flow contributes directly to a healthy functioning brain. Avocados have neuroprotective abilities, which is why they’re often used in the diets of people with neurological disorders. 

Dark chocolate

Dark chocolate contains cacao which has antioxidant properties. Antioxidants are key for brain health, as oxidative stress contributes to brain diseases and cognitive decline.

Other foods that are good for brain health

• Leafy greens – research suggests that plant-based foods may help prevent cognitive decline. Spinach, kale and broccoli contain vitamin k, lutein, folate and beta carotene. 
• Coffee – yes, you read correctly. Studies link those with higher caffeine consumption with improved mental function.
• Berries – they contain flavonoids that are linked with improved memory function. 

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Make sure to let us know how you get on with your training program and tag us in your workouts on Instagram, Facebook, and Twitter – @phdnutrition

Written by Jessica Redman

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.