In recent years we have seen many food trends come and go. Some of them were nothing new, others rather unusual, a few of them simply bizarre. But what has had a firm place in the range of nutritional options all these years is so-called functional food. We will take a closer look at this type of diet, or more precisely, in this article we will shed light on so-called "brain food".
There is a gift waiting for you at the end of the article.
It’s worth reading on!
What functional foods actually are
If you interpret it carefully, then probably every food can be considered functional because it provides nutrients and serves a purpose for the body. However, the term "functional food" refers to foods that contain additional ingredients or have been enriched with them. The best example of this is probiotic yogurt, which has bacterial cultures added to it.
This idea originated in Japan, where the first foods with additives came onto the market in 1985 as “tokutei hokenyou shokuhin” (roughly: food for specific health benefits). Because there is a precise definition for them, they can be advertised with health-related claims - unlike here.
Nevertheless, there are a number of foods that studies suggest have effects on the performance of our brain and nerves, meaning they are actually suitable as brain food.
If you would like to know more about this topic, we recommend our article “ Nourishment for your nerves: These nutrients keep your brain cells fit ”.
Brain + Food = Brain Food
There's no question about it: the foods we eat have an impact on the function and structure of our brain. Here we have put together a list of nine foods - and their effect on the brain as brain food - for you.
1. Pumpkin seeds
Did you know that pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage? [1] They are also an excellent source of magnesium, iron, zinc and copper. [2]
Each of these nutrients is important for brain health:
- Zinc : This element is crucial for nerve signaling. Zinc deficiency is associated with many neurological diseases, including Alzheimer's, depression and Parkinson's. [3]
- Magnesium : Magnesium is essential for learning and memory. Low magnesium levels are associated with some neurological disorders, including migraines, depression and epilepsy. [4]
- Copper : Your brain uses copper to help control nerve signals. When copper levels become unbalanced, your risk of neurodegenerative diseases, such as Alzheimer's, increases. [5]
- Iron : Iron deficiency is often characterized by brain fog and impaired brain function. [6]
Research focuses primarily on these micronutrients and not on the pumpkin seeds themselves.
However, since pumpkin seeds are rich in these micronutrients, you can very likely reap their benefits as a brain food if you add pumpkin seeds to your diet.
2. Berries
Many berries contain flavonoid antioxidants, making them a good choice as a brain food. Antioxidants help by reducing inflammation and oxidative stress. Antioxidants in berries include anthocyanin, caffeic acid, catechin and quercetin.
Results from a 2014 study found that the antioxidant compounds in berries have many beneficial effects on the brain and body, including: [7]
- Improving communication between brain cells
- Reducing inflammation throughout the body
- Increasing plasticity, which helps brain cells form new connections that in turn promote learning and memory
- The reduction or delay of age-related neurodegenerative diseases and cognitive decline
Recommended berries that are rich in antioxidants and can promote brain health include strawberries, blackberries, blueberries, blackcurrants and mulberries.
3. Nuts and seeds
Eating more nuts and seeds is not only good for the brain, as these foods contain omega-3 fatty acids and antioxidants .
One study found that higher consumption of nuts was associated with better brain function in old age. [8]
Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals. [9] As we age, the brain can be exposed to this form of oxidative stress, which is why vitamin E may support its health as we age.
Another research result showed that vitamin E may also contribute to improved cognition and a reduced risk of Alzheimer's disease. [10]
A little tip: These nuts and seeds have some of the highest amounts of vitamin E:
- Sunflower seeds
- Almonds
- Hazelnuts
However, further research is needed to fully understand the effects of vitamin E on the brain.
4. Fatty fish
Fatty fish is a good source of omega-3 fatty acids , which help build the membranes that surround every cell in the body, including brain cells. They can therefore improve the structure of brain cells, called neurons. [11]
An American study found that people with high levels of omega-3 fatty acids had increased blood flow to the brain. The researchers also found a link between omega-3 levels in the body and better cognition or thinking ability. [12]
Other studies focusing on children also found that those who ate fish more frequently had a better night's sleep, which translated into higher energy levels the following day. [13]
These results suggest that consuming brain food rich in omega-3 fatty acids may impact brain performance.
Fish rich in omega-3 fatty acids include
- Salmon
- mackerel
- tuna
- herring
- Sardines
5. Turmeric
This deep yellow spice is a main ingredient in curry powder and has a number of benefits for the brain. Curcumin , the active ingredient in turmeric, has been shown to cross the blood-brain barrier.
This means that it can penetrate directly into the brain and support the cells located there. [14]
Curcumin is a powerful antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:
- Memory : In one study, people with Alzheimer's disease who consumed curcumin improved their memory and reduced amyloid plaques, which are thought to be the cause of the disease. [15]
- Depression : Studies suggest that curcumin can increase serotonin and dopamine, two neurotransmitters in the brain that are important for our mood. In one study, curcumin improved symptoms of depression as much as an antidepressant over six weeks. [16]
- Brain cells : In one study, curcumin increased levels of brain-derived neurotrophic factor (BDNF), a protein that helps delay age-related mental decline. However, more research is needed. [17]
6. Coffee
Coffee is a well-known concentration aid - many drink it to stay awake and focus better. The caffeine in coffee blocks a substance in the brain called adenosine, which makes you feel sleepy. [18]
In addition to increasing alertness, a 2018 study suggests that caffeine may also increase the brain's capacity to process information. [19]
The researchers found that caffeine causes an increase in brain entropy - complex and variable brain activity. When the level of entropy is high, the brain can process more information. [20]
Coffee is also a source of antioxidants that may support brain health in old age. One study has linked lifelong coffee consumption with a reduced risk of [21]
- cognitive decline
- stroke
- Parkinson's disease
- Alzheimer's disease
associated with.
So caffeine is indeed a brain food, but it can affect a person's sleep. That's why you should not consume coffee in the evening.
7. Dark chocolate
It also cannot be missing from our list: dark chocolate! It contains cocoa, which in turn contains flavonoids - a type of antioxidant.
Antioxidants are especially important for brain health because it is highly vulnerable to oxidative stress, which contributes to age-related cognitive decline and brain disease.
Cocoa flavonoids appear to be good for the brain. Studies have concluded that they can promote the growth of neurons and blood vessels in parts of the brain involved in memory and learning. They can also stimulate blood flow in the brain. [22]
Further research also suggests that the flavonoid component of chocolate can reverse memory problems in snails, but scientists have not yet tested this in humans. [23]
In another study, researchers used imaging techniques to examine brain activity after participants ate chocolate containing at least 70 percent cocoa. [24]
They concluded that consuming this type of dark chocolate could, among other things, improve brain plasticity, which is crucial for learning.
8. Avocado
Avocados are a source of healthy fatty acids and may support the brain. Consumption of monounsaturated fats may lower blood pressure, and high blood pressure is linked to cognitive decline. [25]
Additionally, research shows that the lutein (a carotenoid) provided by avocados can improve thinking ability. [26]
In general, avocados are associated with better overall health in people who eat them. Research suggests that those who consume the fatty food have better overall diet quality, higher nutrient intake, and a lower risk of metabolic syndrome. [27]
Of course, there are other sources of healthy unsaturated fats:
- Almonds, cashews and peanuts
- Flaxseed and chia seeds
- Walnuts and Brazil nuts
- Fish
9. Broccoli
Broccoli is not only a low-calorie source of fiber, but can also be good for the brain - a real brain food. The vegetable is rich in compounds called glucosinolates. When the body breaks these down, isothiocyanates are formed.
Isothiocyanates can reduce oxidative stress and reduce the risk of neurodegenerative diseases. [28]
Broccoli also contains vitamin C and flavonoids, and these antioxidants may also promote brain health.
Here are a few more cruciferous vegetables for you that contain glucosinolates:
- Brussels sprouts
- Chinese leaf cabbage (Pak Choi)
- Cabbage
- Cauliflower
- Swedes
- Kale
Conclusion: Not only the eyes eat, but also the brain!
Brain food is a subcategory of so-called functional food, which is intended to improve certain processes in the body or brain through its nutritional properties.
The foods listed above provide many nutrients the brain needs for optimal function, such as healthy fatty acids, which are necessary for the structure of brain cells.
If you want to improve your brain function, in addition to adjusting your diet and consuming brain food, you should also pay attention to regular exercise, enough sleep, stress reduction and reducing harmful substances such as nicotine or alcohol.
Because a well-functioning brain is the key to a happy lifestyle.
As promised, you will find a 10% voucher for our Omega-3 and Turmeric here.
Simply copy the voucher code BRAIN+V10 and enter it at checkout.
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[1] https://pubmed.ncbi.nlm.nih.gov/23561092/
[2] https://nutritiondata.self.com/facts/nut-and-seed-products/3066/2
[3] https://pubmed.ncbi.nlm.nih.gov/25659970/
[4] https://pubmed.ncbi.nlm.nih.gov/25540137/
[5] https://pubmed.ncbi.nlm.nih.gov/25071552/
[6] https://pubmed.ncbi.nlm.nih.gov/22639188/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105147/
[9] https://pubmed.ncbi.nlm.nih.gov/15753140/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/
[11] https://pubmed.ncbi.nlm.nih.gov/12416014/
[12] https://pubmed.ncbi.nlm.nih.gov/28527220/
[13] https://www.nature.com/articles/s41598-017-17520-w?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=3_nsn6445_deeplink_PID100090071&utm_content=deeplink
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/
[15] https://pubmed.ncbi.nlm.nih.gov/16988474/
[16] https://pubmed.ncbi.nlm.nih.gov/23832433/
[17] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0031211
[18] https://pubmed.ncbi.nlm.nih.gov/25175972/
[19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807546/
[20] https://www.nature.com/articles/s41598-018-21008-6
[21] https://pubmed.ncbi.nlm.nih.gov/26677204/
[22] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/
[23] https://journals.biologists.com/jeb/article/219/6/816/16698/A-flavanoid-component-of-chocolate-quickly
[24] https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.2018.32.1_supplement.878.10
[25] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4109685/
[26] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/
[27] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/
[28] https://pubmed.ncbi.nlm.nih.gov/26254971/
