Boosting Brainpower
To energize our bodies we eat. The energy we receive from food is a basic 'alchemy' run by our body's cells - metabolism. The grand finale is that food we chose triggers variety of physiological changes and chemicals that can impact brain health. The ultimate players are chemical messengers involved in inflammation (e.g., cytokines) and brain functioning (i.e., neurotransmitters). The food effects require further investigations and nutritional neuropsychiatry is relatively young. Yet, it is an important field that rightfully considers the physiological reactions in the brain triggered by what we eat.
An unhealthy diet is a modifiable risk factor for various neurological and psychiatric disorders. For example, evidence suggests that dietary patterns and individual nutrients—such as omega-3 fatty acids, vitamins B6 and B12, folate, and vitamin D—are linked to a lower dementia risk. Emerging studies indicate that diets like the MIND (Mediterranean + DASH) may help prevent cognitive decline. More randomized controlled trials are needed to identify effective dietary patterns and ensure they reach a wider audience quickly. Since neuroprotective dietary interventions may be more impactful at earlier life stages, future studies should also include younger populations.
Top 5 Foods to Boost Brain Metabolism:
Berries are remarkable for their hues due to the abundance of natural pigments they contain, flavonoids. Red, blue, and purple pigments in berries are a subcategory of flavonoids called anthocyanins. Blueberries and strawberries are especially high in anthocyanins, which are found to be helpful with boosting memory and learning.
Blackcurrants are also one of the best sources of vitamin C, which deficiency may be a risk factor for age-related brain degeneration. As well, vitamin C may help with reducing anxiety and stress. Among other great sources of vitamin C are citrus fruits (such as oranges), red peppers, and broccoli.
Green leafy vegetables are packed with vitamins like A, K, E, C, B1, B2, B3, B5, B6, as well as folate, lutein, and beta carotene that support memory and healthy brain aging. The evidence is that consumption of about one serving a day of green leafy vegetables may help to slow cognitive decline with aging.
Broccoli is a champion at sourcing vitamins C and K, which can improve brain functions. Broccoli, as well as Brussels sprouts, cauliflower, kale and cabbage, are also high in glucosinolates that support memory, mood, and brain health.
Nuts are amazing sources of terrestrial protein and healthy fats (omega-3 such as ALA). Omega-3s are necessary for brain health but cannot be made by your body. The research suggests that consumption of walnuts (1–2 oz per day) can improve cognitive function and brain health.
Another terrestrial ALA sources are flaxseeds and avocados.
As an alternative, oily fish is also abundant source of omega-3 fatty acids (EPA and DHA) that are vital for health. Specifically, EPA is related to lower cardiovascular risks; DHA is linked to brain development/health and mood. Choose varieties of oily fish that are high in omega-3 fatty acids, yet low in mercury, such as salmon, trout, and albacore tuna.
Whole-grains provide healthy carbs that low in glycemic index (see the GI chart). The lower a food's GI, the slower sugar enters the bloodstream after eating that food (slow energy release). Low GI is the best energy supply for mental alertness across the day. Lack of healthy carbs may lead to brain fog and irritability.
It is important to understand the principles of carbs: how & when you fuel your body with glucose relates to cravings, brain fog, and more. You may check out this book for some insights into how to proper boost your energy & get the best from eating the food you love.
The caffeine such as in your cup of coffee or tea can benefit health and support cognitive functions if consumed at a moderate level (up to 400mg/day, which is about four cups of brewed coffee for adults). However, there are limitations such as pregnant women should reduce caffeine intake to 200mg/day. Consuming 10-14 grams at one time can be fatal. The American Academy of Pediatrics discourages the consumption of caffeine and other stimulants by children and adolescents.
Coffee
Coffee is rich in caffeine that increases concentration and alertness via blocking adenosine related to sleep. Caffeine can also boost dopamine levels related to elevated mood. Drinking coffee over the long-term appears to benefit brain health and relates to a reduced risk of neurodegenerative disorders. The neuroprotective benefits are due to potent antioxidant, inflammatory, and anti-apoptotic effects of coffee.
The findings are that coffee can benefit gastrointestinal health although more studies are needed to address some controversial data. Prior to drinking morning coffee on empty stomach, one may consider that coffee stimulates stomach acid and cortisol, which is a stress hormone. Cortisol has circadian rhythmicity that represents our biological clock, which is essential for health. Cortisol levels peak first thing in the morning when we wake up (physiological stress) and then decline at night. Delaying your morning coffee one or a couple of hours may better support your biological clock and energy transitioning across the day. Further, half of the caffeine is cleared in 4 to 6 hours, which can disrupt sleep when consumed late in the day.
Tea
The evidence is that green tea can reduce anxiety and benefit memory and attention. The effect is due to the combined influence of both caffeine and l-theanine. However, as with everything, there is the golden mean: the study on genetically predicted tea intake (13 cups or more per day) showed a potential causal association between excessive tea drinking and an increased risk of Alzheimer’s disease.
Mindfull Eating
Paying full attention to what and how we eat helps distinguishing between physical and emotional/external hunger. Recognizing and managing eating habits, in turn, supports healthy weight and mood.
Time Matters
Food helps to fuel the body across the day. The circadian rhythm means that nutrient absorption is most effective during the day, while the body focuses on repair at night.
Skipping breakfast and eating late at night is going against one's biological clock (e.g., Longo-Silva et al., 2024; Lopez-Minguez et al., 2019). Eating late can hinder proper digestion, excess nutrients in the bloodstream, and disrupt sleep, increasing the metabolic risks (e.g., Wang et al., 2024).
Eating late is often associated with unhealthy habits. Aligning your eating patterns with the day-night cycle—prioritizing daytime meals—can enhance metabolic health.
Some links to explore:
- The NHS's Better Health website for guidance
- The Staying Healthy tips from Harvard Medical School
- Healthy recipes on jamieoliver.com
- Explore FOOD struct for nutrition search, food comparison and more!
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