Good nutrition is vital in staying in good health and can play a significant part in helping to deter certain medical conditions.

Alzheimer’s and Dementia are becoming one of the UK’s most common illnesses, and while there is a proven genetic link; it’s not just your gene pool that could cause you to develop this highly emotional degenerative illness. While it’s not a disease that you can easily avoid, there are certain things you can do to improve your brain power, which can help to keep your mind active and in good health.

Here’s our guide on foods you can eat to boost your brainpower:

1. Fish

Fish such as salmon, mackerel, trout and fresh tuna are all great sources of Omega 3 fish oils and are packed full of other vitamins and minerals to help keep your body in tip-top condition. As well as being proven to help in boosting brain power and helping memory, these essential vitamins, minerals and oils are great at keeping joint conditions at bay.  The NHS recommends eating at least two portions of fish a week.

2. Leafy greens

Leafy greens such as spinach, kale and spring greens are high in vitamin C, Vitamin B6, 9 and 12 and are a great source of fibre. All of these are great foods to eat to keep colds at bay and can help fight depression. According to the Alzheimer’s Society, there is a steadily increasing risk of Dementia for those over 55 who suffer from depression. So keeping your mind a happy one could reduce your risk of developing Dementia.  

3. Healthy fats

Fats such as olive, coconut, avocado and walnut oils are becoming much more common in households today and not just because every fitness guru around the world is promoting their weight loss benefits! These oils are great at lubricating the body and helping to restore essential cells needed to maintain optimum brain function.

4. Fresh fruit and vegetables

The World Health Organisation recommends that you eat between five and 10 portions of fruit and vegetables a day, and while that may sound like a lot it’s actually easier than you think. Imagine a Sunday morning – you get up and have two slices of toast and a banana. That’s one! Then at 11am, you feel a bit peckish so you have some strawberries and an apple. That’s three. Roast dinner time comes around and as well as a lovely slice or two of roast chicken; you build up your plate with carrots, broccoli, cabbage and swede – that’s seven. Then at about 5pm, you fancy a little sandwich, so you prepare yourself a lovely cheese and tomato sandwich with a few grapes on the side and there you have it – nine portions of fruit and veg, all of which will help contribute to keeping your brain power at its optimum and reduce the risk of developing Dementia.

5. Whole grains

Your brain needs energy just like your body does, and making sure you keep up your intake of carbohydrate foods such as brown rice and pasta will ensure that your body has an adequate amount of glucose (the body’s form of petrol) in the blood to pass on to your brain. Many athletes often tell stories of when they are at the end stages of a race, trying to work out simple sums in their head, like how many miles of a 10-mile run they have left to go when they reach mile nine is ridiculously impossible! This is because the body has depleted all of its glucose stores, making brain power practically non-existent!

6. Seeds and nuts

Studies suggest that vitamin E; an essential vitamin found in seeds and nuts could help keep Dementia at bay. While there are many different forms that make up vitamin E, it is one, ‘Gamma Tocopherol’, found in peanuts, rapeseed and walnuts, that contributes to protecting against inflammation in the brain. In addition to vitamin E, many nuts contain Vitamin B6, Omega 3 and Magnesium – all of which have been linked to protecting against memory loss and helping to increase energy levels – particularly in females.

7. Wine

This could possibly be the best news for some of us! However, don’t reach for a whole bottle just yet! While the science behind the study is a bit more technical than simply ‘wine helps maintain your brain’, studies undertaken in 2017 have suggested that drinking one glass of red wine a day could help to keep Dementia and even Parkinson’s at bay.

8. Beans (not just Heinz!)

Beans are a great source of protein and are often the go-to substitute for vegetarians. They contain a high level of protein and other essential antioxidants that can help to ward off blood-related conditions such as high cholesterol and stroke – both of which have been linked to Dementia. Beans are also a great source of fibre - so as well as keeping your mind sharp, they’ll also help you stay regular.

9. Sage

Many people often associate the use of sage with your Christmas stuffing! But there are plenty more ways to include sage in your diet. Sage has long been known for its ability to boost memory and concentration and is easy to buy from major supermarkets or even grow at home. Adding sage to soups and chicken dishes will not only enhance the flavour of your meal but also act as a concentration enhancer too.

10. Water

As its National Nutrition and Hydration Week (WC 12/03/2018), it would be rude not to include water as one of the main things to intake daily to help keep your mind (and body) on top form. Water lubricates the whole body, from top to bottom, and making sure you’re hydrated enough will stop you feeling groggy, confused and even depressed. So remember, next time you feel a bit hungry, reach for a glass of water instead.

The above information is based loosely on the MIND diet – a concept introduced and designed to prevent Alzheimer’s and loss of brain function in the elderly. For more information about the MIND diet; visit https://www.healthline.com/nutrition/mind-diet