Great Food for Brain & Mood

The brain is an organ, and just like our heart, liver and lungs, it’s at its most efficient and powerful when we supply our bodies with the best nutrition possible. It’s the seat of consciousness, and controls our moods and all our functions, both voluntary and involuntary. It’s essential we look after our brains as they are what makes us who we are, and are the epicentre of all our learning, individuality and knowledge. As Thomas Edison said, ‘The chief function of the body is to carry the brain around’.

Poor diet has been shown to foster the environment for many degenerative chronic brain diseases such as Parkinson’s and Alzheimer’s disease. An analysis of several research papers from 2012 concluded that obesity in midlife increases the risk of dementia by a whopping 90%.[1] Excess weight seems to be disastrous for our brain’s functioning power – medical research published in 2018 found that obese participants showed broad impairments in executive function, including task completion, cognitive flexibility, working memory, decision-making, verbal fluency and planning.[2] An article from 2015 in the scientific journal Ageing Research Reviews called ‘Does the brain shrink as the waist expands?’ found that heavier weights were associated with accelerated decline of the brain’s matter.[3] Many medical papers have shown that weight loss is associated with a big improvement in cognitive function.[4] Many medical studies have also concluded that healthy diet patterns are significantly associated with reduced odds of depression.[5] But are there any foods we can eat which are especially good for our brain and mood? Happily, yes! Here are some of our favourites….

Blueberries

Berries are packed with antioxidants and plant phenols like flavonoids, which can really improve mood by promoting healthy brain function.[4] In a randomised, double-blind study published in 2020 conducted at the University of Reading, researchers who gave a group of adolescents Blueberry Powder found there were significantly fewer self-reported depression symptoms in participants who consumed the flavonoid-rich powder compared to those who had a placebo powder.[6] Blueberries are also an excellent source of anthocyanins, which are also found in Cherries, as well as Blackberries and Cranberries. Results published in 2018 of a study called Mediterranean Healthy Eating, Lifestyle and Aging (MEAL) found that anthocyanins showed significant inverse association with depressive symptoms.[7] More importantly, blueberries taste fantastic!

Oats

Oats are a fantastically versatile, nutritious and tasty ingredient. Research published in 2011 concluded that participants given an oat extract showed greater enhancement in cognitive power.[8] Oats contain an excellent amount of fibre, and this can have produce a marked improvement in our mood and cognitive skills.[9] A study conducted in Australia on the effects of ingesting an oat extract found that this helped participants achieve consistently higher scores in the Stroop Colour-Word test, a neuropsychological test used to assess the ability to inhibit cognitive interference.[10] Another study from 2015 found that middle-aged adults taking an oat extract increased their task performance speed, word recall, memory skills and attention.[11] So why not rustle up some of these delicious Mango Oatmeal Cookies before your next exam or game of chess?

Pulses

Pulses contain a wonderful amount of folic acid, protein and soluble fibre, all of which are excellent for mood. Eating them provides us with long-lasting energy, unlike the peak-and-crash effect of eating refined, sugar-packed foods which can make our blood sugar levels veer all over the place. The more sustained energy we have to do daily tasks, the less tired and more productive we feel, and this is superb for our happiness levels. Beans are a great dietary source of zinc, and scientists in Iran researching the relationship between zinc and mood in 2012 concluded that zinc supplementation improved major depressive disorders more effectively than in patients taking a placebo.[12]

Sauerkraut & Kimchi

A research paper published in 2018 laid out how mental disorders including depression and anxiety often go hand in hand with gut problems, suggesting a relationship between mental health and the function of the digestive system. It also highlighted the need to further investigate the use of fermented foods as a ‘functional food’ due to the way they enhance proliferation of beneficial bacteria in the lower intestine, impacting the biological mechanisms thought to underpin depression and anxiety.[13] Inflammation, nutrient deficiencies, leaky gut syndrome and poor balance of beneficial gut bacteria can all have a catastrophic effect on mood and anxiety levels, but it appears that Sauerkraut and Kimchi, along with other Fermented Foods are fantastic at encouraging the friendly bacteria in our gut to thrive and improve our levels of happiness. Research carried out by psychologists at the College of William & Mary found that people who ate plenty of fermented foods had fewer negative emotions like envy, fear, moodiness and worry.[14]

Sesame seeds

Tryptophan is one of the nine essential amino acids that we need to gain from our diet, as our bodies don’t produce it naturally. Once consumed, it gives rise to the production of the ‘happy hormone’ Serotonin and also Melatonin, a hormone which aids restful sleep. Sesame Seeds are full of it, as are Pumpkin Seeds, Peanuts and Tofu. In a 12-week, randomised, double-blind, placebo-controlled study published in July 2021, researchers found that older adults with memory impairment who consumed an extract of roasted sesame seeds for 12 weeks experienced improved cognitive function (particularly improved verbal learning memory function) compared to the control group.[15] Researchers in Osaka, Japan also published a paper in March 2021 showing that an extract of sesame seeds can help prevent Parkinson’s Disease.[16]

Figs

Figs contain a great level of magnesium, which regulates neurotransmitters, the molecules that send messages around the brain and body. These are crucial for neurological health. Magnesium is also very beneficial to the part of the brain known as the hypothalamus, which is pivotal for reducing anxiety and stress. A paper from 2011 titled ‘Magnesium and major depression’ found the relationship between low magnesium intake as a risk factor for depression appeared to have extremely important preventative and treatment implications.[17] Figs also contain iron, potassiumn and calcium, which are crucial for restful sleep, which is key to happiness.

Green tea

Green tea is a good source of the amino acid L-theanine, which, when combined with the naturally occurring caffeine, improves cognitive performance and increases alertness.[18] Researchers in 2015 found it can also assist in reducing acute stress and anxiety in people experiencing stressful situations.[19] Green tea also contains epigallocatechin gallate (EGCG), a catechin or plant pigment that may slow cognitive decline and prevent dementia, and may put green tea drinkers in a more relaxed and attentive state.[20]

Chocolate

Here’s the best news yet: chocolate can be good for you! Just make sure you choose the dark type with the least sugar and the most cocoa solids you can find. Cocoa and Cacao contain a very decent amount of antioxidants and iron, which reduce inflammation and help the passage of oxygenated blood around the brain, nourishing it and helping it achieve its full working power. The plant compounds called flavanols which are also present in an excellent quantity are excellent for our brain health and can counteract different types of cognitive decline.[21] So why not go ahead and make some of our incredibly delicious and nutritious Fruit & Nut Raw Chocolate Bark? It’s a treat full of good things which will give a boost not only to your taste buds but to your grey matter too!

Buy brain food today!

Whichever healthy food you choose to boost your brain health and mood, we’ve got you covered! Come and dive in to our massive range here!

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