The brain needs to be nourished in order for it to function properly. A well-balanced, low cholesterol and low saturated diet are all seen as beneficial. Vitamins and minerals have a range of different benefits for the body, and when it comes to brain health, one mineral in particular is vital.
A whopping 60 per cent of your brain is composed of fats, and omega-3 fatty acid makes up almost half of them.
Also known as DHA (omega-3 fatty acid keeps cell membranes flexible, and works hand-in-had with EPA to help blood flow.
Omega-3 is especially beneficial to the brain, as it helps keep it young, according to Holland & Barrett.
It explains: “Research shows that children whose mothers take omega-3 supplements during pregnancy tend to be more intelligent and have better social skills.
“They’re also less likely to develop ADHD (attention deficit hyperactivity disorder), autism or cerebral palsy.
“But it’s never too late. Fish oil supplements appear to improve the memory capacity of young adults by up to a quarter, while DHA supplements can give the learning and memory skills of older adults a boost equivalent to dropping three years in age.
“About 850,000 people in the UK have been diagnosed with dementia, with numbers set to rise to over one million by 2025. But those with the highest DHA levels are 47 per cent less likely to develop dementia and 39 per cent less likely to be diagnosed with Alzheimer’s disease.”
But this isn’t the only benefit omega-3 has on the brain. It’s also been found to have a significant impact on mood.
The high street health store adds: “One in five adults in the UK currently experience anxiety or depression, with eight per cent of us living with both.
“Omega-3 consumption has been associated with the growth of grey matter in areas of the brain associated with emotion regulation, so conversely the suggestion is that dietary deficiencies may contribute to the development of mood disorders.
“Researchers say supplements could help. People who consume omega-3 regularly are less likely to be depressed, and EPA supplements tend to improve symptoms of anxiety and depression. In fact, they could be an alternative to antidepressants.”
B vitamins are a hidden gem in the food world. Foods such as legumes, green vegetables, wholegrain bread and even Marmite contain this gem.
Amy explained: “Not only do they help power our brain, they provide the perfect amount of energy we need to form red blood cells and break down chemicals. However, unlike protein, our body struggles to store B vitamins, so it is important to have a regular intake of this super vitamin.
“B vitamins are known to help conditions like anxiety, depression and heart disease, additionally increasing energy, enhancing our mood, improving our memory, boosting our skin and hair health, and also stimulating the immune system.”
B vitamins can be taken in supplement form.