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  • Sophie Butcher

Brain food

Your brain is made up of about 60% fat and runs on glucose (mainly from carbohydrates) for fuel. Just like the rest of your body, it needs a good supply of nutrients to be able to function properly and maintain brain integrity.

Boost your memory, focus, concentration and mood with the following brain-boosting foods:

Oily fish: Salmon, tuna, sardines, herring, mackerel and rainbow trout are great sources of omega-3 essential fatty acids that help to improve your memory and ability to learn. Higher intakes of omega-3 fatty acids have also been associated with reduced incidence of depression and anxiety in many studies.

How much? At least 2 serves per week

Dark green leafy vegetables: These are packed full of vitamins, minerals (such as magnesium) and antioxidants that help to keep your brain alert and healthy.

How much? 1 cup everyday

Avocado: Avocados are rich in monounsaturated fat, which is a healthy fat that maintains healthy blood vessels, thus healthy blood flow to your brain.

How much? Include as part of your 5 serves of vegetables per day

Eggs: Eggs are rich in cholesterol, protein, choline, biotin, vitamin A, antioxidants lutein and zeaxanthin that are all good for your brain.

How much? Up to 6 per week

Wholegrains: wholemeal bread and pasta, brown rice, quinoa, millet, pearl barley, oats and whole wheat foods are all rich in complex carbohydrates that provide your brain with a slow, steady release of energy.

How much? 5 - 8 serves per day

Remember that foods high in saturated, hydrogenated and trans fats are all detrimental to your brain health. These are found in commercially baked goods like cakes, biscuits, donuts and pies, processed foods, fast food, ice cream, potato chips and some margarine. How much? No more than 3 serves per week for good brain and body health

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