by Is it just the imagination or do many of us feel a bit slow? A little forgetful? Maybe even to do with an uprising and coordination? According to the data, the answer is a solid yes – Brain Nebel is a real problem that affects thousands of us (#brainfog has more than 432 million views on Tiktok) and the number of people looking for advice on the best brain -friendly foods, In the hope of getting to get your thoughts are spicy again, are also up to date.
Often the conversation about “brain health” or “brain food” can only be focused on those in later life that are looking for food to ward off dementia and Alzheimer’s disease. But say the experts, there is So Many advantages to make the health of the brain a focal point, which is always at their age – and not just because they hope to prevent diseases.
“When I think of people who are their brain function as optimal, I think of teenagers who are under tests, students who are under pressure, and everyone who has to do with stress at work and at home” research at Heights. “The more we think about our brain health and take care of it, the better our mood, sleep and intellectual performance will be every day.”
Gabriela Peacock, celebrity nutritionist and founder of GP Nutrition, agrees. “The habits that we build in our early life form the basis for cognitive function when we get older,” she says. “Good nutrition supports focus, memory and mood at all ages – the earlier, the better!”
Here the experts take a deep dive into the brain foods, which you have to add to the basket, to take food supplements into account and why everything is so important …
How can diet help our brain?
In the same way as the food we eat, can help our bodies build and repair muscles, reduce inflammation, and as much more the diet can also help keep our brain on the right track – and hopefully for A long (um) time. Medlin explains that nutrition is the cornerstone of brain health.
“When we think about the health of the brain, we think about the short-term function of your everyday life of your brain, such as the production of neurotransmitters such as serotonin and melatonin as well as the long-term health of the brain das to protect the protection of the brain cells from damage, What can lead to long -term neurological diseases ” Cosmopolitan UK. All of this can be supported by eating the right type of food.
Which nutrients and foods need brains?
It is worth a couple who are worth considering, says Medlin. Pencils ready! In the short term, she says we should think B vitamins (Mainly in animal products such as meat and dairy products) that help to create “neurotransmitters and plant compounds called polyphenols to increase blood flow through the brain”. Did someone still feel smarter who is smarter?
“This can help us to get ready with stress, to support our mood and to maintain mental energy,” she continues. “B vitamins are also very important in order to prevent the damage to cells in the brain in the long run, as they suppress the production of a connection called homocysteine that can damage our brain.”
Elsewhere – and these, which you may already know, in view of the most recent study, in which it is claimed that it regularly takes up, even the biological aging could slow down by a few months – Omega-3 is “essential for the structure of our brain and for preventing DNA damage in our brain cells,” says Medlin.
Other nutrients also play an important role in the health of the brain, it adds, for example Vitamin D, iodine and zinc. “Overall, the food and/or food wood will primarily eat and support our brain health with increasing age.”
So should I basically think about the brain health in which my age my age goes?
Yes – whatever your age, it shouldn’t be overlooked. As the experts emphasized, it is not only good to include healthy habits as quickly as possible, but we could all do with a cognitive boost to get through the busy go-go-go time plans, which we all have in the year 2025.
Ok, nice! What counts as a brain food?
With regard to the specific foods, we should all include in our diet for a healthy and happy brain. The good news is that there is a lot to choose from, say the experts.
Here is an overview of some that you want to try out yourself:
Blueberries
“You are a superfood with antioxidants that protect the brain from oxidative stress,” says Peacock, who advises to go over freshness frozen blueberries (ideal for a smoothie -fyi) because they pack a higher concentration of antioxidants.
Medlin is also a berry fan and adds: “Berries contain many polyphenols that are plant compounds that support our health. Especially the polyphenols, which are available in blueberries (called anthocyans), can help with our daily mental performance by Memory, focus and concentration supported.
Eggs and dairy products
Do you know how diet and both mental and physical health are associated? The same applies to sleep (and we all know how not enough KIP can affect the concentration). Step forward, a possible solution: “Animal products contain important B vitamins that are essential for the production of neurotransmitters that control everything, from mood, stress, our ability to relax and our sleep,” explains Medlin.
She adds: “Studies have shown that as a population we often do not get enough B vitamins in our diet, which can cause mood changes and sleep problems.” Schinken and SpinatoMelett for tea, someone?
Dark leafy vegetables
We speak in particular spinach, broccoli and kale, says Peacock. “Leaf vegetables are high in vitamin K and folic acid, which are associated with better memory,” she describes. “Kale chips are one of my favorite snacks because they are super tasty and as good for them.” Do you have an air fryer? It is time to make your own – something that promises the professional is easier than you may think.
Nuts
Peacock says with walnuts and almonds that are at the top. “I always wear nuts and seeds in my pocket. They are a great source of healthy fats, vitamins and magnesium that support brain function.”
Greasy fish
“They are rich in omega-3s and essential for the memory and cognitive function”, especially one name DHA.
What counts for the fish as an oily choose salmon, mackerel or sardines.
Algae
If you are not your bag, vegetarian or fish-how about nutritious snacks based on sea tang, Medlin suggests (there is who else loves the Kaiso Sea tang salad in your local sushi-place!). An alternative omega-3 goal.
turmeric
Stir it in Currys, mix it in energy balls or choose a tea enriched by turmeric, says Peacock. “I love turmeric tea, which has anti-inflammatory properties that protect the brain. “
Which dietary supplements are good for brain health?
While it is always preferred to involve your vitamins in the diet, we get it! Sometimes it is easier said than done. Additions may Be a great alternative as long as you take that Correct; Pay attention to high -quality brands, ideally those who have carried out strict tests from third -party providers and have hard, scientific evidence to secure all the demands you make. This should easily be found on the brand’s website.
For brain health, the experts advise the additions that include:
- Omega-3
- B vitamins
- Antioxidant nutrients such as vitamin E, zinc and polyphenols
- Vitamin D
Brain Health Booster
Height vitals⁺ brain push capsules
An all-in-one multivitamin (loved by Stephen Fry, no less) with brain-friendly B vitamins, Omega and many others.
Anti-inflammatory turmeric tea from a small company based in Great Britain (we Love to see – and to drink – it).
Holland & Barrett walnut halves 800g
The perfect snack solution for cognitive function for cognitive function, also ideal for sitting on your desk.
Boots 60 Vitamin B12 tablets
To the point and to a wallet fleet.
As always, it is always a good idea to entertain with your family doctor or a qualified professional (especially if you already take medication or other vitamins – it is good to be aware of how these things could interact with each other).
This article should not be a substitute for professional medical advice or diagnosis. Always find your doctor’s advice or other qualified health service provider with questions about an illness.
Jennifer Savin is the multiple award-winning features editor of Cosmopolitan UK, which was crowned for her work as a digital journalist of the year to combat the most important problems for young women. She regularly covers news, cultural trends, health, royals and more and use her esteemed connections to access the best experts on the way. She has grilled all from top-class politicians to celebrities in the A-list and interviewed hundreds of people about their real stories. In addition, Jennifer is known for her own undercover investigations and campaign work, who successfully apply for changes on issues such as abortion rights and in image-based sexual abuse. Jennifer is also a published author, documentary film consultant (helps the creation of BBC -Deepfak -Porn: Could you be next?) And a patron saint for YES (a charity for youth services). In addition to Cosmopolitan, Jennifer for The Times, Women’s Health, Elle and numerous other publications in podcasts and (and organized) panels for the women’s festival, the University of Manchester and more spoken (and organized). In her free time, Jennifer is a big fan of lipstick, leopard printing and overbearing at dinner. Follow Jennifer on Instagram, X Or LinkedIn.
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