Food For Your Brain

Written By Julia Monteiro

[Image of a brain]: Brain Health - Can Nutrition Help?

Are you seeking ways to boost your brain health?

In today's fast-paced world, many of us experience mental, emotional, and physical fatigue, especially amidst the aftermath of the pandemic (yes, I will bring that up even though it was 4 years ago!). The prevalence of mental health issues like PTSD, anxiety, and depression underscores the importance of nurturing our brain health.

Your brain is the epicentre of your being, intricately connected to every aspect of your body's functioning. Yet, in our quest for quick fixes, we often overlook the root causes of poor brain health. Before reaching for many supplements, it’s crucial to address fundamental factors such as our environment, dietary choices, physical activity, and rest. Here are 3 key strategies to optimise your brain health through nutrition and lifestyle:

1.Nutrition

Your diet should consist of whole, nutrient-rich foods while limiting processed junk, excessive sugar, alcohol, and other harmful substances. You should also focus on consuming various vitamins and minerals, ensuring adequate intake to support essential biological processes.

Omega-3 Fatty Acids

Found abundantly in wild fatty fish and certain animal products, omega-3 fats are essential for brain structure and function. Addressing deficiencies can positively impact mood, cognition, and overall brain health. My favourite? Salmon! But here are some other sources:

        • Fatty fish (salmon, mackerel, sardines, trout, tuna)

        • Shellfish (oysters, shrimp)

        • Plant-based sources (flaxseeds, chia seeds, walnuts, soybeans and soy products like tofu and tempeh)

[Image of salmon, rosemaSalmon is an excellent source of Omega-3 fatty acids

Magnesium

This mineral plays a vital role in calming the brain, promoting relaxation and quality sleep. Deficiencies may arise due to factors like excessive alcohol and caffeine consumption, highlighting the importance of dietary sources or supplementation.

      • Leafy greens (spinach, kale, swiss chard)

      • Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)

      • Legumes: Black beans, chickpeas, lentils

      • Whole grains: Brown rice, quinoa, oats

      • Seafood: Salmon, mackerel, halibut

[Image of green veg and plants/legumes on a plate] Green leafy vegetables, sunflower seeds, almonds, and legumes are great sources of Magnesium

Vitamin D

Adequate vitamin D levels are essential for optimal brain health, and it is known for its role in gene expression and cognitive function. Great sources are:

      • The sun!

      • Fatty fish (Salmon, mackerel, trout)

      • Egg yolks (opt for pasture-raised eggs)

      • Fortified foods (milk alternatives, cereals, juices)

      • Mushrooms (shiitake, portobello have small amounts of vitamin D)

Did you know that in the UK, everyone is recommended to take vitamin D supplements, especially in the autumn/winter months? Those who stay indoors or limit skin exposure to the sun require vitamin D supplements all year round.

B Vitamins

  • Vital for neurotransmitter synthesis and cognitive function, B vitamins like B-12, folate, and B-6 are often depleted in modern diets. Monitoring levels and addressing deficiencies to mitigate risks of neurological disorders.

      • B-12 (meat, fish, poultry, eggs, and dairy, fortified in plant-based milk and cereals, nutritional yeast)

      • Folate, B-9 (Dark leafy greens like spinach, broccoli, asparagus, and Brussels sprouts are excellent sources)

      • B-6 (Poultry, fish, potatoes, bananas, fortified cereals, nuts, seeds, and whole grains)

[variety foods together] Foods like fish, meat, dairy, dark green leafy vegetables, fortified cereals and plant-based milks, nuts and whole grains are foods with B vitamins.

2.Exercise

Regular physical activity has numerous health benefits. It promotes circulation, oxygenation, and neurogenesis, which help create a healthy environment for the brain. According to the Department of Health, UK adults should aim for 150 minutes of moderate or 75 minutes of vigorous exercise every week. Meeting these guidelines can significantly improve overall health and well-being.

[Image of a girl doing exercise outdoors] Exercise - can be walking, running, pilates, etc. Do 150 minutes of moderate or 75 minutes of vigorous exercise a week (or a combination of both!).

3.Rest and Recovery

To support optimal brain function, prioritise quality sleep, engage in relaxation techniques such as meditation, and allow your body ample time for recovery. Going out for mindful walks with the dogs, meditation, journaling, and stretching are just ways I like to rest and recover (besides just chilling on the sofa and watching a movie/reading a book!).

[image of a girl meditating with eyes closed] Rest and recovery is vital for brain health!

Remember, a holistic approach focusing on lifestyle factors such as environment, rest, mental health, exercise, and meditation lays the foundation for optimal brain function. You can enhance your overall well-being and cognitive vitality by nourishing your body and mind with the right nutrients and habits.


Ready to take charge of your brain health? Schedule a personalised consultation with me, a qualified nutritionist, today to develop a tailored plan that suits your unique needs and goals.

Get in touch via socials, @juliam.nutrition, or go ahead and schedule a discovery session today:

Julia Monteiro
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