Eating right really is good for your brain health

The foods we eat affect the health and functioning of our bodies, and some can affect our moods and mental performance, as well. Our brains are influenced by our diet.

“It's an old wives tale that fish is good for your brain. Well, as with many old wives tales, it does have some truth to it,” says Deidre Douglass, a dietitian with the University of Texas Health Science Center's School of Public Health.

Salmon, mackerel, tuna and sardines all contain lots of Omega 3 fatty acids, which keep the brain membrane and other things healthy and working better.

“Choline is another nutrient found to be pivotal in brain health,” Douglass says. “It is a component of fat-like molecules in the brain that are responsible for brain health.”

Fruits and vegetables are good sources of vitamins, minerals and antioxidants that help to prevent damage to cells, including brain cells, she says.

“Getting an adequate amount of all nutrients is important. Carbohydrates, protein and fats are all important to our bodies, as well as vitamins and minerals and fluid. To get all of these, we need a well-balanced diet along with exercise. I know that everything in moderation sounds like a cliché — or an old wives tale — but there is a lot of truth to it.”

BRAIN FOODS

• Salmon: Omega 3 fatty acids improve memory so you can finally remember that tricky calculus equation.

• Egg yolks, liver and peanuts: These contain the B-vitamin choline, which is thought to enhance memory and minimizes fatigue.

• Blueberries: This fruit is laden with antioxidants to protect your brain from degeneration due to ageing. Sounds delicious.

This fruit is laden with antioxidants to protect your brain from degeneration due to ageing. Sounds delicious.

• Dark chocolate: Cocoa flavanols increase blood flow to the brain, increasing alertness and cerebral function. As if you needed a reason to eat chocolate.

• Green tea: It's antioxidant rich and shown to improve learning ability. Drink up.

• Almonds: They're crunchy, nutty and full of phenylalanine, which boosts adrenaline and dopamine so you can pay attention with the added benefit of focus and energy.

Apples and oranges: Good sources of vitamins and antioxidants.