Mind matters: nourishing foods that boost brain health

World Alzheimer’s Day, on September 21^st, is the perfect time to shine a light on brain health, especially in the fight against dementia. Current statistics show 1 in 11 people over the age of 65 have dementia in the UK.¹ The good news? Your diet can play a big role in keeping your brain sharp and healthy. Here’s a look at some superstar brain-boosting foods that can help keep your mind in top shape:

1. Kefir: happy gut, happy mind

Fermented foods, like kefir, contain probiotics (good bacteria) that produce beneficial substances called postbiotics, when they feed on a break down prebiotic fibres in wholefoods. One type of postbiotic, called short-chain fatty acids (SCFAs), can reduce whole-body inflammation (also known as systemic inflammation) and cell damage. SCFAs also help with metabolism and play an important role in brain health via the gut-brain axis. These fermented foods, their probiotics and subsequent postbiotics have been shown to help in the prevention and management of Alzheimer’s and other dementia diseases.²

In a recent study, 90 days of kefir supplementation improved brain and metabolic health in Alzheimer’s patients, reducing inflammation and improving memory, thinking and language skills.³ This study looked at the effects of synbiotics, which is a fancy term for the combination of probiotics and prebiotics. This is why our Gut Health Protocol includes our probiotic goat’s kefir and Complete Prebiotic powder. In fact, a 6-week study by Cardiff University on the synbiotic effect of our kefir and Complete Prebiotic showed that participants experienced improved well-being, sleep quality and focus.⁴.

2. Mushrooms: nature’s brain protectors

Mushrooms, especially lion’s mane, are superfood snacks for your brain! They contain unique compounds (hericenones and erinacines), that grow and maintain brain cells.⁵ Studies show their positive impact on memory, learning and reduction of the brain damage linked to Alzheimer’s.⁶⁷ A study from the University of Singapore, found that seniors who ate mushrooms more than twice a week had a 50% lower risk of developing mild cognitive issues.⁸ Mushrooms also contain beta-glucans, a type of soluble fibre that acts as prebiotics. They nourish our gut probiotics, produce SCFAs, and support gut health and immunity while reducing inflammation.⁹ Since the gut and brain are linked via the gut-brain axis, improvements in gut health can positively affect brain function.¹⁰ Chronic inflammation is one of the factors that contribute to cognitive decline and dementia.¹¹ So, munching on mushrooms might just make you a brainiac!

This is why we made our Complete Mushroom Blend. It contains a blend of powerful medicinal mushrooms that boost health.

3. Leafy greens: nutrient powerhouses

Leafy greens like spinach, kale, and broccoli are loaded with brain-loving nutrients. Vitamin K helps regulate calcium levels and produce essential fats for optimal brain function and structure.¹² Higher concentrations in the brain have been linked with a 17% to 20% lower odds of dementia.¹³ Folate (vitamin B9) boosts neurotransmitter production and brain function. Low levels have been linked with dementia, Alzheimer’s, depression and autism.¹⁴ Antioxidants in leafy greens like lutein and beta-carotene protect brain cells from damage and slow cognitive decline.¹⁵ Adding greens to your meals gives your brain a little green superpower boost!

4. Berries: antioxidant-rich superfoods

Berries like blueberries, strawberries, and raspberries are very rich in antioxidants. Especially flavonoids like anthocyanins and quercetin. These fight inflammation, improve blood circulation and protect the brain from damage and age-related brain diseases.¹⁶ Anthocyanins can cross the blood-brain barrier and boost neuroplasticity (the brain’s ability to adapt and form new connections).¹⁷ This process improves communication between brain cells and maintains mental sharpness as we age. Adding berries to your diet is a tasty way to boost brain function, reduce the risk of dementia, and support mental clarity!

5. Nuts and seeds: brain-friendly fats

Nuts and seeds are nutritional powerhouses that support brain health. They are rich in healthy fats, antioxidants and essential nutrients like vitamin E, omega-3 fatty acids, and polyphenols. For example, almonds, sunflower seeds, and hazelnuts are excellent sources of vitamin E, a potent antioxidant that shields the brain from damage and enhances brain function.¹⁸ Walnuts, flaxseeds and chia seeds are particularly high in omega-3 fatty acids, known for their strong anti-inflammatory properties. Research suggests that a low dietary intake of omega-3 fatty acids may be a risk factor for Alzheimer’s disease, highlighting the importance of these nutrients for brain health.¹⁹. This might explain why walnuts look a bit like brains!

6. Omega-3 rich foods: essential brain fuel

Docosahexaenoic acid (DHA) is the most abundant omega-3 fatty acid in your brain.²⁰ It’s crucial for brain health, but your body isn’t great at making it on its own. That’s why getting DHA from your diet is super important! Foods like fatty fish (salmon, mackerel, sardines), and plant sources (chia seeds, flaxseeds, walnuts and marine algae) are packed with omega-3s. These omega-3s can improve blood flow and keep brain cell membranes flexible.²¹ This helps your brain cells communicate better, which means quicker thinking and a sharper memory. Omega-3s also support the growth of new brain cells, which is important for learning and adapting. Plus, they help reduce inflammation, which is linked to cognitive decline and diseases like Alzheimer’s.²² It’s not just about your thinking skills – omega-3s are also good for your mood! Studies show that eating foods rich in omega-3s can help regulate emotions, reduce the risk of depression and keep your brain resilient throughout life.²³

7. Turmeric: the golden spice

Turmeric contains curcumin, a powerful compound with potent anti-inflammatory and antioxidant properties that protect brain cells from damage.²⁴ Curcumin has been shown to have beneficial effects on conditions such as obesity, diabetes and depression, all of which are risk factors for Alzheimer’s disease.²⁵ Alongside omega-3s, it can also help support emotional well-being, elevate mood and reduce symptoms of depression and anxiety by balancing important ‘feel-good’ chemicals in the brain, like serotonin and dopamine.²⁶ To get the most out of turmeric, add it to your meals with a pinch of black pepper – it supercharges curcumin absorption by 2000%!²⁷

8. Ashwagandha: nature’s stress reduction

Ashwagandha, an adaptogenic herb widely used in traditional Ayurvedic medicine, is renowned for its ability to support brain health and help the body adapt to stress. This powerful herb contains active compounds called withanolides, contributing to its anti-inflammatory, antioxidant, anti-microbial and brain protective properties.²⁸ Ashwagandha, is renowned for its ability to lower cortisol, the primary stress hormone, which helps reduce feelings of stress, anxiety and sleep issues. It supports neurotransmitter balance, particularly serotonin and GABA, which are involved in mood regulation, relaxation and mental resilience.²⁹ Ashwagandha promotes the formation and regeneration of new brain cells and the communication between these in Alzheimer’s disease. Regularly using our Ashwagandha tincture can help provide you with a calm, balanced mental state!

9. Dark chocolate: a sweet brain booster

Dark chocolate isn’t just a tasty treat – it is rich in brain-boosting compounds such as flavonoids, caffeine, and antioxidants. Flavonoids, especially epicatechin, improve blood flow to the brain, which helps the growth of new neurons and connections. Caffeine, present in small amounts, acts as a mild stimulant, improving mental alertness, focus, and concentration. Antioxidants, including polyphenols, protect the brain from inflammation and cell damage. Dark chocolate also stimulates the production of endorphins, the “feel-good” chemicals in the brain, and increases serotonin levels, which can help elevate mood and reduce stress.³⁰ Consuming dark chocolate with at least 70% cocoa content in moderation can be an enjoyable way to enhance memory, boost mood, and support overall brain health. Now you won’t feel bad having a little treat here and there!

Opting for a nutrient-rich, brain-healthy diet can significantly support long-term brain health and reduce the risk of dementia and other brain diseases such as Alzheimer’s. It is never too late to take action to nourish your brain, protect your future health, and enhance your overall quality of life. Here is another interesting article on Alzheimer’s Disease and the gut microbiome.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.