What should I eat to keep my brain sharp?
Discover the 5 surprising expert-approved foods and drinks that could help your brain stay healthy as you age.
Discover the 5 surprising expert-approved foods and drinks that could help your brain stay healthy as you age.
If you’re a crossword wizard and pride yourself on still remembering your phone number from 30 years ago, you’ll want to keep your brain just as sharp for years to come. And while studies show cognitive health declines as we age, the good news is that food is an important weapon against this.
“From around the age of 40, overall brain volume begins to shrink by roughly 5% per decade, with this process accelerating after 60,” says Dr Tim Mercer, an NHS GP partner and GP trainer with Opera Beds.
“The frontal lobe is particularly affected, including the prefrontal cortex, the area responsible for decision-making, attention and emotional regulation, which can also lose up to 12% in volume as we age, making it harder to process information quickly, manage complex tasks or multitask, such as walking while talking.”
That said, it’s not all doom and gloom, because experts maintain that while ageing itself is inevitable, the rate at which the brain declines is not fixed.
Keeping your brain strong and resilient as the years go by depends on a wide range of factors. Yet one influence stands out for its everyday impact: diet. It can play a significant role in supporting memory, focus and overall brain function, making it a key part of ageing well.
“What you eat absolutely plays a crucial role in how your brain ages,” explains dietitian Dr Megan Rossi, The Gut Health Doctor. “A diet rich in diverse plant foods, healthy fats, and fibre helps nourish beneficial gut bacteria, which in turn produce compounds that support brain function, reduce inflammation, and may help protect against cognitive decline.”
Research from Harvard University published earlier this year echoes this view. Findings show that people who closely followed the DASH diet pattern (which emphasises plant-based foods and limits ultra-processed products) experienced a staggering 41% lower risk of self-reported cognitive decline.
Interestingly, some of the foods linked to better cognitive health may not be the ones you’d expect. Here, we share five surprising additions to your diet that could help support your brain as you age.
The average Brit consumes a whopping 7,560 chocolate bars in their lifetime, but when consumed in moderation the much-loved treat could also help to support cognitive prowess. The caveat? You’ll only fully max out the benefits if you choose dark varieties over milk chocolate.
“Aim for varieties with at least 70% cocoa, as these are rich in flavonoids, plant compounds shown to support blood flow to the brain, which, in turn, can help with cognitive function,” recommends Dr Rossi.
Studies suggest that around 25g of dark chocolate per day may be the sweet spot for helping to maintain cognitive performance during demanding tasks.
Discover more health benefits of chocolate
Yogurt isn’t just a satisfying between-meals snack, it could indirectly help to support cognition, because of the close relationship between the gut and the brain, often referred to as the gut–brain axis.
However, it’s important to choose the right kind. Flavoured yogurts often contain added sugars and emulsifiers, which can work against gut health. Instead, opt for live varieties.
“These contain live bacteria linked to a more diverse and resilient gut ecosystem, which, in turn, supports mental wellbeing and brain function,” says Dr Rossi. To boost the benefits further, try adding a handful of fresh berries for natural sweetness.
If your morning routine involves a cup of coffee then congratulations, your caffeine ritual may be doing more than just waking you up. Coffee has been linked to greater diversity in the beneficial bacteria that live in the gut, which in turn can support brain health via the gut-brain axis.
“Coffee contains compounds like caffeine and polyphenols that have been linked to improved alertness, focus, and even a lower risk of certain neurodegenerative conditions when consumed in moderation,” says Dr Rossi.
That noted, how you take your cuppa matters. An espresso or coffee without any added sugar is typically a better option than a sugary latte or instant cappuccino to reap the benefits without undermining them.
More health benefits of your daily cup of coffee
Eggs were once demonised for their link to “bad” cholesterol but this is now widely considered to be outdated thinking. In reality, their nutritional profile makes them a valuable addition to a balanced diet and whether you like your eggs soldier-style, sunny side up or another way, you’ll enjoy the health benefits.
“Eggs are rich in choline, which is essential for the production of acetylcholine, a neurotransmitter involved in memory and mood,” says Dr Rossi. “They also provide high-quality protein and a range of vitamins and minerals.”
Nibbling on a small handful of nuts every day (30g to be exact) could help to reduce cognitive impairment by 68% while potentially lowering the risk of depression by 17%, but to access the benefits it’s better to avoid salted, roasted and flavoured varieties and opt instead for raw, unsalted nuts.
“These are packed with healthy fats, fibre, vitamin E, and plant compounds that help reduce inflammation and oxidative stress, both of which are linked to brain ageing,” adds Dr Rossi. There’s no single “best” nut, so mixing up varieties is the best strategy to help obtain a broad range of benefits.
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