How and what to eat to become smarter
Eating well doesn’t just boost your strength – the nutrients in food are also excellent fuel for the brain.
A newly published study showed eating fruit and vegetables improved mental well-being. Subjects tended to feel happier, less worried, and reported higher levels of overall life satisfaction. Research has also shown short-term memory is poorer in people who report eating more saturated fat and sugar.
Can your diet make you smarter? You bet. We pick healthy foods to look after our bodies, but research shows certain healthy choices can also benefit our brains.
Research shows that what you eat is one of the most powerful influences on cognition skills. The right foods may also stave off Alzheimer’s and other forms of dementia.
How do I eat to become smarter?
There are key nutrients you need to include within each meal to encourage healthy brain cells and prevent inflammation. Your memory, attention span, and ability to learn will benefit from the healthful foods you choose.
Remember always to aim for a healthy balanced diet, plenty of exercise and find time to relax. If you have certain medical issues, you may be asked to avoid some of these foods by your Healthcare Professional.
Vegetables, berries and nuts
Veggies
Evidence shows that eating and increased amount of vegetables, nuts and berries slows the decline of cognitive ability as we get older. All vegetables are likely to show a form of benefit, although cruciferous vegetables have been found to be most beneficial. Cruciferous vegetables include: Cauliflower, Brussels sprouts, kale, broccoli, cabbage.
Berries
There is less evidence that fruit hold beneficial properties for increased cognitive health. However, berries contain antioxidants which decrease inflammation, making it likely that cognition is protected. Some studies have shown that berry consumption aids memory too. Berries include, blueberries, strawberries, raspberries, blackberries, blackcurrants.
Nuts
Nuts are a fantastic source of healthy fat, which have been shown to increase memory and learning ability. Choices include: Peanuts, hazelnuts, almonds, walnuts, cashews, macadamia.
Healthy fats
Certain studies have found that a diet high in saturated fat leads to memory impairment. Whereas foods rich in healthy fat such as nuts, olive oil, oily fish and avocado, didn’t.
Fermented foods
Fermented food increases your level of good gut bacteria, which has been shown to have a beneficial impact on your overall cognitive health. Examples include yoghurt, miso, kimchi, sauerkraut, kombucha and kefir.
Overall health
You cannot improve your cognitive health through a single food group, nor is there a magical equation or answer. However, consuming a healthy and varied diet will give you the best chance of sustaining overall health, both cognitively and physically.
Studies have shown that an increased intake of fresh fruit and vegetables leads to improved overall life satisfaction and decreased levels of stress and anxiety – this improvement will lead to improved cognition in itself.
In order to improve your cognitive function, download our free nutrition toolkit. Meal plans, shopping lists, delicious recipes and best food choices!
