They also help with proper nerve cell function and improve our focus and memory, Sook Bing says. These nutrients are involved in making neurotransmitters (the body’s chemical messengers whose job it is to transmit signals from nerve cells to target cells). Packed with calcium, magnesium and vitamin D, foods like yogurt and milk are known to assist with normal brain development and function. Get more tips about healthy eating here! 8. They also help maintain normal cognitive function. Yellow, red and orange foods contain lutein and lycopene, which are powerful antioxidants that help protect our brain from oxidative stress-related cognitive decline, Sook Bing adds. Go for bright-coloured produce like carrots, citrus fruits, bell peppers, green leafy veggies, eggplant, tomatoes, cruciferous vegetables, peaches, pumpkin, watermelon and berries. “Flavonoids can help slow down premature ageing in the brain and may also help with memory and learning,” Sook Bing explains.
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These are full of flavonoids, which have anti-inflammatory and anti-oxidative benefits. This fat-soluble vitamin also protects the membranes in our brain and helps delay the onset of neurodegenerative diseases.
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As an antioxidant, vitamin E acts as a free radical scavenger to help reduce oxidative stress in the brain, Sook Bing points out. Walnuts, almonds, sunflower seeds and pumpkin seeds are packed with vitamin E. Plus, they take longer to digest, thereby giving you a steady and sustainable supply of energy. “Since they are the preferred fuel source, a lack of carbohydrates may cause brain fog and difficulty processing information and concentrating.”Ĭhoose complex carbohydrates, like sweet potatoes, oats, quinoa and whole fruit, over simple carbohydrates like cookies, candy bars, cake and doughnuts.Īs well as giving you energy, complex carbohydrates provide you with fibre, vitamins, minerals and antioxidants. “Our brain uses carbohydrates as its primary fuel,” says Sook Bing.
Carbohydrate-rich foodsĭon’t skip carbohydrates – they give your brain sustainable energy so that you can process information, remember things and focus on what you’re doing. Grey matter is involved in memory, learning and decision-making. Eating fatty fish regularly may also increase the grey matter in the brain. Sook Bing says that fatty fish are rich in an omega-3 fatty acid called Docosahexaenoic acid (DHA), which our brain needs to build cells and develop healthily. These include wild-caught salmon, mackerel, herring, sardines and albacore tuna. Anthocyanins are also strong free radical scavengers that help reduce inflammation and delay cognitive decline. Sook Bing says that blueberries may help improve memory by facilitating the communication between brain cells. Blueberriesīlueberries are rich in anthocyanins, the flavonoid that gives berries their natural dark purple colour. Plus, it has caffeine, which helps boost concentration and alertness, says Sook Bing. It also contains L-theanine, a type of amino acid that promotes calmness and reduces stress. Matcha is anti-inflammatory and anti-oxidative. Matcha, a form of green tea, is a rich source of EGCG (epigallocatechin gallate), which is a flavonoid (a plant compound with a variety of health benefits). When cooking with turmeric, don’t forget to add some black pepper to enhance the absorption of curcumin.”Ĭurry powder contains turmeric, and you can make your own turmeric tea by adding a generous pinch of the spice to warm water. “Besides improving memory, turmeric also helps boost the “happy hormone”, serotonin, in our brain, and may delay age-related cognitive decline. TurmericĬurcumin, an antioxidant and the active ingredient in turmeric, may help reduce the amyloid plaques that lead to Alzheimer’s disease, says Sook Bing, who is also an accredited nutritionist with the Singapore Nutrition and Dietetics Association (SNDA). These are full of nutrients that are essential for brain health and cognitive function, and are so easy to incorporate into your daily meals.
The next time you need help concentrating, reach for a brain-loving food or beverage instead. According to Lai Sook Bing, Head Nutritionist at Every Day Nutrition, consuming more than six cups a day may increase your risk of dementia and cause brain shrinkage, although she adds that more research is still needed to conclude this. How many times have you reached for a strong coffee while burning the midnight oil? Perhaps you needed a hit of energy or had trouble concentrating, and the caffeinated beverage was the only thing that could help you stay focused and alert.īut too much coffee may not be as good for your brain as you might think.
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