HAPPYHEADS

Seven brain-boosting foods to fuel your day and keep your grey matter cheerful

We all know that our brains need to be kept happy so they can run our bodies properly, and we’re told that having a balanced diet, eating breakfast, drinking plenty of water and exercising regularly are all key to keeping your brain and body in a happy state of equilibrium.

But there are some magical ingredients that can increase our chances of maintaining healthy cognitive function later in life, thanks to their brain-boosting combination of minerals and nutrients.

Rob Hobson, a registered nutritionist and head of Healthspan Nutrition, looks at seven of the best foods to choose to fire up those neurons and give you some extra oomph in your daily life.

WHOLEGRAINS

Wholegrains not only add essential nutrients to the diet, but they support the regulation of insulin and lessen the promotion of inflammation and oxidative stress that studies have shown may impair brain function. Your brain is running a marathon, not a sprint, so opt for wholemeal bread, brown rice and pasta, legumes, nuts and oats – carbs that release energy slowly – to keep your brain running consistently.

OILY FISH

More than half of the brain is made up of fat, and about half of that is omega-3. The richest source of these fatty acids is derived from oily fish, and they help to build brain and nerve cells, which are essential for memory and learning. Oily fish can include salmon, sardines, trout, herring and mackerel. For vegetarians, omega-3 can be found in plant-based foods such as flax seeds, chia seeds and soy beans, but not to the same quality or quantity as found in oily fish – so you may want to consider a supplement.

EGGS

Scrambled, fried, poached, boiled; served with spinach, sausages, baked beans; or toasted Marmite soldiers to dip into your runny egg – the options are endless for an egg-based breakfast. As well as being delicious, eggs contain an all-important component in the form of choline: this micronutrient is used by the body to make acetylcholine, which helps to regulate memory.

NUTS

Nuts have a lot going for them – they’re packed with protein, fibre, vitamin E, magnesium, iron and monounsaturated fats. Experts suggest you plump for the wise walnut and the astute almond, both packed with brain-boosting goodness, with walnuts also being a valuable source of omega-3. They both contain vitamin E, which can shield cell membranes from free-radical damage, which may help to slow mental decline.

PUMPKIN SEEDS

Not only do pumpkin seeds contain the fatty acids omega-3 and omega-6, they’re also a rich source of magnesium and zinc. Zinc has many benefits to the body, including proper functioning of the immune and digestive systems, and it’s also linked to improved learning and memory in the brain.

DARK CHOCOLATE

Dark chocolate, or particularly cocoa, contains antioxidant plant compounds called flavonoids, which gather in the areas of the brain that influence learning and memory. So next time you’re cramming in the library or trying to fight your post-lunch slump, reach for the sweet stuff.

BLUEBERRIES

These vibrant fruits contain anthocyanins, which act as antioxidants, protecting against oxidative stress and inflammation. They are also a good source of vitamin C, which is always desired in the brain headquarters. So next time you need an extra boost, dig in.

Walnuts and almonds are helpful in slowing down mental decline but dark chocolate, eggs, pumpkin seeds, blueberries and wholegrains all carry their own benefits