 foods to boost your brain power foods to boost your brain power niamh mon 4282025 847 we all know the ageold 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 yes the foods we eat can have a profound impact on our brain influencing  concentration and focus shortterm memory overall brain power levels of anxiety and stress agerelated cognitive decline that s why it s essential to include a variety of whole nutrientrich foods in your diet to support all aspects of your health especially your brain here s our roundup of some delicious and nutritious foods to help keep your brain in tiptop condition wholegrains just like your car your brain needs fuel and wholegrains are an excellent source your brain runs best on glucose and wholegrains provide it in the form of lowgi glycaemic index carbohydrates this means they release energy slowly into the bloodstream keeping your brain steady and focused throughout the day adding wholegrains to your diet is easy try  swapping white rice for brown rice choosing wholewheat pasta with your favourite pasta sauce spreading peanut butter on rye or sourdough bread instead of a crusty white loaf beyond brainpower wholegrains offer a wide range of health benefits including improving gut health helping to lower cholesterol and supporting heart health oily fish  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 oily fish are rich in omega3 fatty acids such as dha and epa which are essential for healthy brain function and development not sure which fish count as oily here are some of our top picks  salmon sardines trout mackerel much like wholegrains oily fish also promote heart health and are a great source of protein vitamin d and selenium nuts nuts are rich in vitamin e a powerful antioxidant that protects brain cells from damage and has been linked to preventing slower cognitive decline they also make a great snack they are high in fibre and healthy fats supporting both your brain and gut health some of our favourites include  almonds walnuts brazil nuts hazelnuts  need some lunchbox inspo a handful of nuts is the perfect pickmeup to keep you going throughout the day leafy greens we all know we should eat our greens that is why parents have kept us at the dinner table for generations 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 not sure what counts as a leafy green we ve got you covered  spinach kale romaine lettuce rocket bok choy adding just a few servings of these into your weekly meals is a delicious step toward supporting longterm brain health sarah s take   as a nutritional therapist i advocate for simple swaps that make these powerhouse foods a regular part of a wellrounded 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 wellbeing 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 some examples of how these changes can be incorporated are  busy professionals  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 active individuals  wholegrain pasta or rice bowls provide lasting energy pair oily fish with veggies for muscle recovery and grab a handful of walnuts postworkout families with kids  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 vegetarians vegans  choose plantbased sources of omega3 like chia and flax seeds opt for nut butters as snacks and enjoy grainpacked meals with plenty of leafy greens older adults  focus on foods that support brain health porridge with walnuts for breakfast mackerel for lunch and a hearty green salad for dinner by making these small manageable changes anyone can nourish both their brain and body leading to improved overall health 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 want some inspiration for dinner tonight try our walnut crusted salmon with asparagus broccoli fried ric e for a delicious brain powerboosting meal or try our health coaching for custom meal plans and nutrition support designed by sarah to help you stay on track nutrition  