Scientists have long linked nutrition and intelligence, with reports in the Lancet and the Journal of Nutrition, Health & Aging showing that positive changes to diet, as well as mineral and vitamin supplements, can increase IQ as well as alter behaviour.

Four Fantastic Food Groups For Brain Function

Glucose: The brain consumes up to 40% of your daily glucose intake. It is the fuel that powers your mind's engine, making it is the most important nutrient of all. But the key to maximising mental performance is to keep the supply consistent. Researchers at Swansea University found that drops in glucose supply are directly related to poor attention span, memory lapses and even aggressive behaviour.

• Source: Complex carbohydrates which also contain B vitamins, zinc and magnesium are the best kind for the brain. Oats, brown rice, rye bread, pulses and vegetables are all complex carbohydrates and should feature in your daily diet.

Smart fats Omega-3 and omega-6: Play a critical part in the structure and function of the brain and have a powerful effect on mood, concentration and memory. But they cannot be synthesised by the body and so must be taken in as part of your dietary intake, or as a supplement.

• Source: Oily fish such as salmon, sardines, trout and mackerel nuts and seeds. Aim to include some oily fish in your diet two to three times a week, and have a handful of nuts or seeds each day as a snack or sprinkled on your breakfast cereal or salad.

Protein: Vital for good brain health and to maintain optimal blood sugar balance ideal for preventing those drooping eyelids during long afternoons at the keyboard.

• Source: Eggs, fish, chicken, pulses, nuts, seeds, red meat and dairy products in moderation should be included in every meal.

Tryptophan: A great mood booster, tryptophan is converted by your body into serotonin, the ‘feelgood hormone’.

• Source: Tryptophan, which is derived from proteins, can be found in fish, chicken, turkey, oats, eggs, cheese and beans. Include one or more in your diet every day and let the sunshine in!

6 Top Foods to Feed Your Brain

Wild Salmon

Salmon is one of the best all round foods. Not only is it good for your brain but it’s packed with protein, low in saturated fats and low in contaminants like mercury that can affect other sea foods. Wild Salmon is an excellent source of essential omega-3 fatty acids.

Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioural function. Fish also contains iodine, which is known to improve mental clarity. So aim to include some in your diet two to three times a week.

Blueberries

Blueberries have been called the ultimate superfood and with good reason. Not only do they reduce the risk of cancers, heart disease, asthma and arthritis, blueberries have been shown to help slow down oxidative stress in the brain. This in turn can help to prevent diseases such as Alzheimer's and dementia.

Research published in the Neurobiology of Aging found that rats with blueberries in their diets had a slower rate of brain cell loss associated with ageing illnesses than those on normal food.

Rocket Salad

Rocket salad, known as “arugula” in the US, falls into the category of green leafy vegetables which are packed with B Vitamins. Foods containing B Vitamins help with the production of serotonin, the body’s ‘feelgood’ hormone.

A 2005 study from Harvard Medical School's Channing Lab showed that aging women who consumed green, leafy vegetables experienced less cognitive decline that those who didn't. I first discovered rocket salad while on holiday in Turkey, the native home of the plant

Acai Berries

Native to Brazil and other South American countries, the acai berry has a rare combination of omega-3 and antioxidants, which give it a number of health benefits. Acai berries will aid your memory retention rate and help combat age related disease such as Alzheimer's disease and dementia.

Curry

Highly-spiced foods like curry contain a number of ingredients which are extremely good for your health in general, but also for your brain. One such ingredient – turmeric – is a natural anti-inflammatory. The crucial compound in turmeric is curcumin, which appears to prevent the spread of amyloid protein plaques, believed to be the primary cause of dementia.

The Alzheimer's Society is conducting further research into the potential benefits of cucumin in preventing Alzheimer's disease.

Ground Flax Seed

Flax seed may not be the most appetising of foods but it can be sprinkled over your morning cereal, rather than taken straight. Just one tablespoon of ground flax seed a day will have significant benefits.

Flax seeds are high in essential fatty acids omega-3's and in particular omega-3 Alpha-linolenic acid (ALA). Fatty acids are key building blocks to a healthy brain and are involved in the regulation of mood, weight and sex drive.

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