Brain-boosting foods

By Frankie Mullin
If you or your child are heading back to school or university soon, we're on hand to help power up the control centre.

After a summer full of sweet treats and more kicking back than swotting up, it can be a challenge to get your brain back in gear as the new academic year swings round in September. So, if you or your child are heading back to school or university soon, we're on hand to help power up the control centre.
It's well documented that food is vital for physical health, but its role in the functioning of the brain is equally important, with certain foods having been found to have measurable effects on cognitive functioning. So, if you’re a student, are there some foods you should be filling up on to boost your brain power?
“Yes,” says Patrick Holford, author of Optimum Nutrition for the Mind. “Certain foods are associated with better memory, mood and concentration, or a lower risk of developing memory problems. Some foods have been shown to enhance aspects of 'brain power' in controlled studies.”
How does food boost your brain?
“Some foods contain critical components for your brain cells,” says Holford. “For example, oily fish is rich in omega 3 fats or eggs which are full of phospholipids. Literally half the dry weight of the brain is made from such essential fat-like molecules. Others foods may enhance the way the brain works, for instance, the folic acid in broccoli or the antioxidants in berries.”
So what are these miracle foods?
 
FISH
“Eating just one serving of oily fish a week is associated with better memory,” says Holford. “Supplements of Omega 3 fish oil have been shown to enhance working memory. Fish is also an excellent source of essential brain nutrients vitamins B1, D and choline.” Oily fish to include in your diet include salmon, mackerel, sardines, herring and kippers.
DARK CHOCOLATE
Don’t get too excited. The best source of flavonoids and polyphenols is still fruit and vegetables, however these brain-friendly compounds are present in dark chocolate - just be sure to buy cocoa-rich dark chocolate rather than one of the fat and sugar-packed popular brands and consume in moderation. Oh, and if you're 18+, the same compounds are also found in red wine (so now you can justify that bottle you're working through as you study).
FRUIT AND VEGETABLES
Higher consumption of fruit and vegetables is linked to better cognitive functioning. Carrots, cauliflower, broccoli, brussel sprouts, cabbage, spinach and mushrooms are particularly effective.
Spinach is packed with folate, vitamin E, and vitamin K, all of which help the brain to function. Half a cup of cooked spinach contains a third of the folate and five times the amount of vitamin K you need in a day and a 2006 neurology study found that eating three servings of leafy greens a day can delay cognitive decline by 40 percent. If you’re not a spinach fan, broccoli is another good source of Vitamin K.
Meanwhile, the powerful antioxidant lycopene, found in tomatoes is thought to protect against free radical damage to brain cells.
In the fruit category, berries are the most powerful brain boosters. In a 2006 study, both blueberries and blackberries were found to provide polyphenol antioxidants that combat inflammation and encourage communication between the neurons in the brain, improving its ability to retain new information. Plums, red apples, and dark-coloured grapes (red, black, and purple) are also good sources of flavonoid antioxidants
NUTS AND SEEDS
A study found that 500mg of citicoline a day can help boost mental energy and efficacy. Citicoline is a natural substance found in all living cells, but you can increase your levels by ingesting choline, which is converted to citicoline in the brain. Peanuts are a good source of choline.
Nuts and seeds containing Vitamin E are also important for the brain, helping to maintain good cognitive function. Pumpkin seeds are full of zinc, a mineral thought to improve both motor and cognitive skills.
WHOLEGRAINS
Particularly if you’re pulling an all-nighter to finish some last minute course work, you’ll need to give your brain a source of slow-releasing energy. Wholegrains with a low-GI release glucose gradually into the bloodstream which will help you stay on the ball. Choose oats, wheatbran, brown rice or pasta and granary bread.

GREEN TEA
Evidence is conflicting when it comes to the benefits or otherwise of coffee and tea. However, a 2012 study found that drinking green tea increased activity in the area of the brain associated with working memory, used for problem solving and focus. The results may have been down to the fact that green tea contains blood vessel-widening polyphenols which speed the supply of blood to the brain.
SUPPLEMENTS
You should be able to get everything you need for a healthy brain from your diet. However, if you want a take a supplement, go for one containing essential omega 3 and 6 fats, phospholipids (choline, serine and DMAE) and B vitamins.
How quickly will ‘brain foods’ kick in?
“Many people experience a sharpening of concentration and better memory within a week of both increasing 'brain foods' but also eliminating brain drainers, such as sugar and refined foods,” says Holford. “The fastest results also occur when people supplement concentrated nutrients. In controlled studies, where you have to measure rather nebulous changes in, for example, reaction time, you often need at least a month, if not three to see really measurable improvements.”