Words by Molly
4 mins
Did you know, the foods we eat can impact our brain? This makes sense when you consider just how much energy our brain consumes in comparison to the rest of our body. For the average human adult, the brain represents a measly 2% of body weight but uses a massive 20% of the energy in our diets!
As the back-to-school months roll around again we thought we’d delve a little deeper into the reasons why and how food can impact our brain…
Omega 3
Omega-3 is probably the most well-known brain-friendly nutrient. This essential fatty acid is so-called because our body cannot make it and therefore, we have to eat it. Omega-3 is known to impact areas of our brain involved with thoughts and mood, so why not try our range of sustainably sourced oily fish to top up on this brain-boosting nutrient? Research even shows that supplementing with fish oil won’t offer the same benefits as a good old-fashioned piece of fish.
B12
It would be fair to say that B12 isn’t discussed so much in relation to our brains. Rich sources include red meat and salmon (but not spirulina, despite what a common myth might lead you to believe). Enough B12 in the diet is really important for brain development, while symptoms of deficiency can include irritability and depression. We knew there was a reason a steak strip sandwich tastes so good.
B6
B6 is another brain-friendly B vitamin. Rich sources include pork and poultry (particularly chicken and turkey) so there’s plenty of reasons to get stuck into our whole roast chicken. B6 is also a nutrient which helps to produce mood-altering neurotransmitters, so it’s not surprising when symptoms of deficiency include irritability, impaired alertness and depression
Iodine
Iodine is a brain-boosting nutrient which often slips through the net. Ironically, with the influx of plant-based milk alternatives removing one of the key sources of iodine in our diets (this being dairy), it’s actually a nutrient more of us should be thinking about.
Deficiency of iodine is named as the leading cause of mental impairment in the world and almost every single cell in the body requires iodine, so it’s fair to say it’s somewhat important! Rich sources other than dairy include white fish, iodised salt and sea vegetables. FYI: With our selection of delicious cheeses and sustainably caught white fish, we have plenty of iodine-rich and brain-friendly foods in our online shop!
Protein
Good quality protein should never be underestimated. Protein helps to support our immune system, our hormones and of course, our brain. Particular amino acids (the building blocks of protein) are required to build neurotransmitters, including tryptophan which converts into serotonin (linked with depression) and tyrosine which converts into dopamine (linked with motivation and pleasure).
Meat, fish and dairy are what we call "complete proteins". They contain all of the essential amino acids we need in our diets, making a great choice for meeting day-to-day protein requirements.
Colourful Plant Foods
It would be wrong of us to write this post and not give credit to the wonderful veggies we also fill our plates (and recipes) with! Our ethos is to eat better, not more, and this is something we will always stand by. Meat, fish and dairy may provide some brilliant brain-boosting nutrients but pairing them alongside nutritious veggies is when you’ll be onto the real winner.
Blueberries in particular are one of the superstars of the plant world in terms of our brains, packed full of plant polyphenols which can help to protect our brain and possibly improve memory, learning and cognitive function.
Having said this, it’s not all about the individual foods and aiming to fill your plate with an array of colourful fruit and veg is most definitely the best route to take. Pair these colourful plant foods with our free-range meat or fish and you’ll be sitting down to an abundance of beneficial chemicals and essential nutrients, helping to keep your brain healthy!
To summarise our brain-boosting tips:
• Oily fish for omega 3
• Red meat, salmon and sardines for B12
• Pork, chicken and turkey for B6
• Dairy and white fish for iodine
• Good quality protein for neurotransmitter production
• Colourful fruit and veg for plant polyphenols (and other beneficial plant chemicals)
Inspired to try these brain-boosting foods? We developed some nutritious and delicious mid-week meals, jam-packed with brain-fuelling foods. Head to our weeknight recipes page to find out more.
Molly is a Registered Nutritional Therapist.
The nerdy bit:
1. Choudhry, H., & Nasrullah, M. (2018). ‘Iodine consumption and cognitive performance: Confirmation of adequate consumption’, Food Science & Nutrition, 6(6). Pp. 1341-1351.
2. Derbyshire, E. (2018). ‘Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements’, Nutrients, 10(8).
3. Kennedy, D. (2016). ‘B Vitamins and the Brain: Mechanisms, Dose and Efficacy – A Review’, Nutrients, 8(2).
4. Raichle, M.E., & Gusnard, D.A. (2002). ‘Appraising the brain’s energy budget’, Proceedings of the National Academy of Sciences of the United States of America, 99(16). Pp. 10237-10239.
5. Redman, K., Ruffman, T., Fitzgerald, P. (2016). ‘Iodine Deficiency and the Brain: Effects and Mechanisms’, Critical Reviews in Food and Science Nutrition, 56(16). Pp. 2695-713.
6. Vauzour, D. (2012). ‘Dietary Polyphenols as Modulators of Brain Functions: Biological Actions and Molecular Mechanisms Underpinning Their Beneficial Effects’, Oxidative Medicine and Cellular Longevity.
More to explore: