<p>We all know the age-old saying, “You are what you eat.” While it was once used to promote harmful dieting messages, when applied thoughtfully, this phrase still holds value today.</p><p dir="ltr">Yes, the foods we eat can have a profound impact on our brain, influencing:</p><ul><li><strong>Concentration and focus</strong></li><li><strong>Short-term memory</strong></li><li><strong>Overall brain power</strong></li><li><strong>Levels of anxiety and stress</strong></li><li><strong>Age-related cognitive decline</strong></li></ul><p dir="ltr">That’s why it’s essential to include a variety of whole, nutrient-rich foods in your diet to support all aspects of your health, especially your brain.</p><p dir="ltr">Here’s our round-up of some delicious and nutritious foods to help keep your brain in tip-top condition.</p><h3><strong>Wholegrains</strong></h3><p dir="ltr">Just like your car, your brain needs fuel, and wholegrains are an excellent source.</p><p dir="ltr">Your brain runs best on glucose, and wholegrains provide it in the form of low-GI (glycaemic index) carbohydrates. This means they release energy slowly into the bloodstream, keeping your brain steady and focused throughout the day.</p><p dir="ltr">Adding wholegrains to your diet is easy. Try:</p><ul><li><strong>Swapping white rice for brown rice</strong></li><li><strong>Choosing wholewheat pasta with your favourite pasta sauce</strong></li><li><strong>Spreading peanut butter on rye or sourdough bread instead of a crusty white loaf</strong></li></ul><p dir="ltr">Beyond brainpower, wholegrains offer a wide range of health benefits, including improving gut health, helping to lower cholesterol and supporting heart health.</p><h3><strong>Oily Fish&nbsp;</strong></h3><p dir="ltr">While research is still in its early stages, studies suggest that incorporating oily fish into your diet may help lower the risk of developing depression and dementia.</p><p dir="ltr">Oily fish are rich in omega-3 fatty acids, such as DHA and EPA, which are essential for healthy brain function and development.</p><p dir="ltr">Not sure which fish count as oily? Here are some of our top picks:</p><ul><li><strong>Salmon</strong></li><li><strong>Sardines</strong></li><li><strong>Trout</strong></li><li><strong>Mackerel</strong></li></ul><p>Much like wholegrains, oily fish also promote heart health and are a great source of protein, vitamin D, and selenium.</p><h3><strong>Nuts</strong></h3><p dir="ltr">Nuts are rich in vitamin E, a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline.</p><p dir="ltr">They also make a great snack. They are high in fibre and healthy fats, supporting both your brain and gut health.</p><p dir="ltr">Some of our favourites include:</p><ul><li><strong>Almonds</strong></li><li><strong>Walnuts</strong></li><li><strong>Brazil nuts</strong></li><li><strong>Hazelnuts&nbsp;</strong></li></ul><p>Need some lunchbox inspo? A handful of nuts is the perfect pick-me-up to keep you going throughout the day.</p><h3><strong>Leafy Greens</strong></h3><p>We all know we should eat our greens; that is why parents have kept us at the dinner table for generations!</p><p dir="ltr">But why exactly are leafy greens so important? They’re packed with vitamin K, which studies suggest may help reduce the risk of dementia and cognitive decline.</p><p dir="ltr">Not sure what counts as a leafy green? We’ve got you covered:</p><ul><li><strong>Spinach</strong></li><li><strong>Kale</strong></li><li><strong>Romaine lettuce</strong></li><li><strong>Rocket </strong></li><li><strong>Bok choy</strong></li></ul><p dir="ltr">Adding just a few servings of these into your weekly meals is a delicious step toward supporting long-term brain health.</p><img src="https://numi.org.uk/sites/default/files/2025-04/1-DSC00342.jpg" data-align="center" width="603" height="402"><h3><strong>Sarah's Take...</strong></h3><p dir="ltr">"As a Nutritional Therapist, I advocate for simple swaps that make these powerhouse foods a regular part of a well-rounded diet. With mindful eating, we can positively influence our daily energy levels and assist with weight management while also supporting brain function, heart health, and overall well-being.</p><p dir="ltr">But I’m totally aware that different lifestyles have different challenges, so I’m always working with my clients to help them make changes that are simple and realistic for them.</p><p dir="ltr">Some examples of how these changes can be incorporated are:</p><p dir="ltr"><strong>Busy Professionals:</strong> Quick meal prep is key! Opt for wholegrain wraps for an easy lunch, snack on nuts at your desk, and enjoy a grilled salmon dinner with steamed greens.</p><p dir="ltr"><strong>Active Individuals:</strong> Wholegrain pasta or rice bowls provide lasting energy. Pair oily fish with veggies for muscle recovery, and grab a handful of walnuts post-workout.</p><p dir="ltr"><strong>Families with Kids:</strong> Swap white bread for wholegrain sandwiches, blend spinach into smoothies (I promise that they won’t taste it!), and make fun dishes like homemade fish fingers using salmon.</p><p dir="ltr"><strong>Vegetarians/Vegans:</strong> Choose plant-based sources of omega-3 like chia and flax seeds, opt for nut butters as snacks, and enjoy grain-packed meals with plenty of leafy greens.</p><p dir="ltr"><strong>Older Adults:</strong> Focus on foods that support brain health—porridge with walnuts for breakfast, mackerel for lunch, and a hearty green salad for dinner.</p><p dir="ltr">By making these small, manageable changes, anyone can nourish both their brain and body, leading to improved overall health."</p><img src="https://numi.org.uk/sites/default/files/2025-04/Rectangle%2029.jpg" data-align="center" width="598" height="324"><p>We know there is a lot to digest here, but a few simple swaps could make a great difference to not only your brain health but your overall wellbeing also.&nbsp;</p><p dir="ltr">Want some inspiration for dinner tonight? Try our <a href="https://numi.org.uk/recipe/walnut-crusted-salmon-asparagus-broccoli-fried-rice">Walnut Crusted Salmon with Asparagus &amp; Broccoli Fried Ric</a>e for a delicious, brain power-boosting meal or try our health coaching for custom meal plans and nutrition support designed by Sarah to help you stay on track.&nbsp;</p>