<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Brain-foods440-a21cff7.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Brain-foods440-a21cff7.jpg?quality=90&resize=720,479 720w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Brain-foods440-a21cff7.jpg?quality=90&resize=576,383 576w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Brain-foods440-a21cff7.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Brain-foods440-a21cff7.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-889975 alignnone size-landscape_thumbnail" alt="Foods laid out inside the outline of a head to depict the brain" title="8 ways the food you eat affects your brain" /> <p class="p2">Ever wondered how the food you eat affects your brain? Sadly, there are no miracle ‘brain foods’ that’ll make you the next mastermind or completely protect against diseases and age-related disorders, such as Alzheimer’s or dementia. However, what you eat – and don’t eat – still makes a difference. We asked dietitian Emer Delaney for her insights in this area and which foods we should start with.</p>
<p class="p2"><b>Discover our full range of</b> <a href="/howto/guide/collection/ingredient-focus" target="_blank" rel="noopener"><span class="s3"><b>health benefit guides</b></span></a> <b>and our</b> <a href="/howto/guide/top-10-healthy-mood-boosting-recipes" target="_blank" rel="noopener"><span class="s3"><b>mood-boosting recipes</b></span></a><b>, including</b> <a href="/recipes/blueberry-nut-oat-bake" target="_blank" rel="noopener"><span class="s3"><b>blueberry baked oats</b></span></a><b>,</b> <a href="/recipes/avocado-black-bean-eggs" target="_blank" rel="noopener"><span class="s3"><b>avocado & black bean eggs</b></span></a><b>, and</b> <a href="/recipes/spiced-salmon-tomato-traybake" target="_blank" rel="noopener"><span class="s3"><b>spiced salmon traybake</b></span></a><b>.</b></p>
<h2 class="p2"><b>What is the brain?</b></h2>
<p class="p2">The most complex part of the human body, the adult brain weighs about 3lbs (1.4kg) and is involved in learning and memory, emotion, touch and movement. It controls our breathing, temperature, hunger and our behaviour. Following a healthy diet and lifestyle provides the nutrients and conditions the brain needs to work to the best of its ability.</p>
<h2 class="p2"><b>What is a brain-friendly diet?</b></h2>
<p class="p2">Eating a wide variety of fruit and vegetables provides vitamins, minerals and antioxidants that help to nourish the brain and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/" target="_blank" rel="noopener"><span class="s3">protect it from a form of damage known as oxidative stress</span></a>.</p>
<p class="p2"><a href="https://pubmed.ncbi.nlm.nih.gov/38636565/#:~:text=Collectively%2C%20our%20results%20provide%20evidence,brain%20structure%20and%20socioemotional%20behavior" target="_blank" rel="noopener"><span class="s3">Research</span></a> calls out the <a href="/howto/guide/why-are-mediterranean-diets-so-healthy" target="_blank" rel="noopener"><span class="s3">Mediterranean diet</span></a> for its benefits to brain health. This involves eating a diet rich in fruit, vegetables, wholegrains, nuts, seeds and healthy oils and fats. This diet is believed to help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4352174/" target="_blank" rel="noopener"><span class="s3">slow the rate of cognitive decline</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/24164735" target="_blank" rel="noopener"><span class="s3">lower the risk of cognitive impairment</span></a> and potentially <a href="https://www.ncbi.nlm.nih.gov/pubmed/23680940" target="_blank" rel="noopener"><span class="s3">reduce the risk of dementia</span></a>.</p>
<h2 class="p2"><b>How does the food I eat affect my brain?</b></h2>
<h3 class="p2"><b>1. Energising carbs</b></h3>
<p class="p2">Although the brain accounts for just two per cent of our body weight, it <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900881/" target="_blank" rel="noopener"><span class="s3">consumes almost 20 per cent of our the energy</span></a><span class="s3"> we get from glucose</span> – this means nutrition is vital.</p>
<p class="p2">The preferred source of energy for the brain comes from carbohydrates like wholegrains, vegetables, fruit, rice, potatoes and lactose (the sugar found in milk). These healthy carbs are broken down by the body into glucose, then used by the brain as energy. Without an adequate intake, the brain cannot function correctly – so you may experience brain fog, lack of focus and irritability.</p>
<p class="p2">Glucose forms the building blocks of these carbohydrates. As well as fuelling the brain, it helps with the production of the feel-good chemical, serotonin. Serotonin is responsible for balancing our mood and relieving anxiety.</p>
<p class="p2">Some scientists believe refined table sugar – the white stuff you add to tea and coffee, and that’s found in biscuits, cakes and confectionery, may produce <a href="https://pubmed.ncbi.nlm.nih.gov/28835408/" target="_blank" rel="noopener"><span class="s3">addiction-like effects in the brain</span></a>. However, there are mixed views on this with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174153/" target="_blank" rel="noopener"><span class="s3">no conclusive evidence to date</span></a>.</p>
<p class="p2"><b>Enjoy wholesome carbs with our recipes for</b> <a href="/recipes/wholemeal-wraps-minty-pea-hummus-beetroot" target="_blank" rel="noopener"><span class="s3"><b>wholemeal wraps with minty pea hummus & beetroot</b></span></a><b>,</b> <a href="/recipes/cod-olive-tagine-with-brown-rice" target="_blank" rel="noopener"><span class="s3"><b>cod & olive tagine with brown rice</b></span></a><b>, and</b> <a href="/recipes/brown-rice-tabbouleh-eggs-parsley" target="_blank" rel="noopener"><span class="s3"><b>brown rice tabbouleh with eggs</b></span></a><b>.</b></p>
<p> </p>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-889976 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Sesame-salmon700-e2f9274.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Sesame salmon, purple sprouting broccoli & sweet potato mash" title="Sesame-salmon_700">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div>
<h3 class="p2"><b>2. Foundational fats</b></h3>
<p class="p2">Certain fats are crucial to the brain as they form a <a href="https://www.ncbi.nlm.nih.gov/pubmed/20329590" target="_blank" rel="noopener"><span class="s3">key component</span></a> of our cell walls and help nerve cells, called <a href="https://qbi.uq.edu.au/brain/brain-anatomy/what-neuron" target="_blank" rel="noopener"><span class="s3">neurons</span></a> to function. We know <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257695/" target="_blank" rel="noopener"><span class="s3">approximately 60 per cent</span></a> of the brain is made up of omega-3 fats and a type called docosahexaenoic acid (DHA) is the most dominant.</p>
<p class="p2">Omega-3 fats are found in fatty fish, like salmon and sardines as well as nuts, like walnuts, and seeds such as flaxseed – these are especially important for brain development in the womb and early childhood. Most brain cells are developed before birth and the rest in the first year of life. This means it’s important to include sources of omega-3 fats during pregnancy and early childhood.</p>
<p class="p2">There is evidence to suggest that a lack of these fats in the diet may have an <a href="https://www.ncbi.nlm.nih.gov/pubmed/28695017" target="_blank" rel="noopener"><span class="s3">adverse effect on cognition</span></a> and that eating plenty of them may be associated with a reduction in the development and progression of <a href="https://www.ncbi.nlm.nih.gov/pubmed/28695017" target="_blank" rel="noopener"><span class="s3">dementia</span></a>. Despite these encouraging findings, cause and effect has yet to be demonstrated – so again, larger studies are needed before we can determine the exact relationship between the fat we eat and our brain health.</p>
<p class="p2"><b>To boost the beneficial fats in your diet, try our recipes for</b> <a href="/recipes/sesame-salmon-purple-sprouting-broccoli-sweet-potato-mash" target="_blank" rel="noopener"><span class="s3"><b>sesame salmon, purple sprouting broccoli & sweet potato mash</b></span></a><b>,</b> <a href="/recipes/grilled-aubergines-spicy-chickpeas-walnut-sauce" target="_blank" rel="noopener"><span class="s3"><b>grilled aubergines with spicy chickpeas & walnut sauce</b></span></a><b>, and</b> <a href="/recipes/apricot-seed-overnight-chia" target="_blank" rel="noopener"><span class="s3"><b>apricot & seed overnight chia</b></span></a><b>.</b></p>
<h3 class="p2"><b>3. Vital vitamins</b></h3>
<p class="p2">B vitamins as well as C, D and E are all essential for brain health and development. Research shows that a diet rich can mean a <a href="https://www.ncbi.nlm.nih.gov/pubmed/25592004" target="_blank" rel="noopener"><span class="s3">lower risk of developing cognitive problems</span></a> later in life.</p>
<p class="p2">Vitamins E, C, B1, B6 and B12 play an important role in our nerve cells.</p>
<p class="p2"><span class="s3"><a href="https://www.ncbi.nlm.nih.gov/pubmed/25592004" target="_blank" rel="noopener">Studies</a></span> also identified vitamins B, E, C, and D as being important for brain function. What’s more, B group and vitamin C are essential for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/" target="_blank" rel="noopener"><span class="s3">energy production</span></a> in the brain.</p>
<p class="p2"><b>Try</b> <a href="/recipes/celeriac-ribbon-pasta-tossed-chard-garlic-pumpkin-seeds" target="_blank" rel="noopener"><span class="s3"><b>celeriac ribbons tossed with chard, garlic & pumpkin seeds</b></span></a><b>,</b> <a href="/recipes/kale-chana-coconut" target="_blank" rel="noopener"><span class="s3"><b>kale with chana & coconut</b></span></a> <b>and</b> <a href="/recipes/spinach-sweet-potato-lentil-dhal" target="_blank" rel="noopener"><span class="s3"><b>spinach, sweet potato & lentil dhal</b></span></a><b>.</b></p>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-889978 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/chickpea-spinach-and-almond-butter-bowl700-23dae55.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Chickpea, spinach & almond butter bowl" title="8 ways the food you eat affects your brain">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div>
<h3 class="p2"><b>4. Mighty magnesium</b></h3>
<p class="p2">Magnesium is a mineral that’s found in avocado, spinach, brown rice and nuts, one of its many uses is that it <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4182554/" target="_blank" rel="noopener"><span class="s3">improves neural plasticity</span></a>, meaning the nerves are more able to adapt and avoid damage. As a result, eating adequate magnesium may <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/" target="_blank" rel="noopener"><span class="s3">improve memory</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/" target="_blank" rel="noopener"><span class="s3">help to fight stress and depression</span></a> and be crucial for the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/" target="_blank" rel="noopener"><span class="s3">production of energy and neurotransmitters</span></a>.</p>
<p class="p2"><b>Enjoy our delicious </b><a href="/recipes/chickpea-spinach-almond-butter-bowl" target="_blank" rel="noopener"><span class="s3"><b>chickpea, spinach and almond butter bowl</b></span></a><b> or our </b><a href="/recipes/spicy-red-lentil-chilli-with-guacamole-rice" target="_blank" rel="noopener"><span class="s3"><b>spicy red lentil chilli with guacamole and rice</b></span></a><b>.</b></p>
<h3 class="p2"><b>5. Beneficial gut bacteria (probiotics)</b></h3>
<p class="p2">It’s widely accepted that there is a two-way communication between our gut and central nervous system. We often refer to this as the <a href="https://psychscenehub.com/psychinsights/the-simplified-guide-to-the-gut-brain-axis/" target="_blank" rel="noopener"><span class="s3">‘gut-brain axis’</span></a>, as this describes the link between cognitive and emotional areas of our brain and our gut.</p>
<p class="p2">There’s been a lot of interest in the role gut bacteria, known as probiotics, play in the health and function of our brains. It’s believed that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/" target="_blank" rel="noopener"><span class="s3">probiotics change the processing of information</span></a> that is strongly linked to anxiety and depression. A <a href="https://www.ncbi.nlm.nih.gov/pubmed/25862297/" target="_blank" rel="noopener"><span class="s3">small study</span></a> involving 20 healthy participants found that, compared to those taking a placebo, people who took a probiotic food supplement experienced fewer negative thoughts associated with sad moods. A <a href="https://www.ncbi.nlm.nih.gov/pubmed/23474283" target="_blank" rel="noopener"><span class="s3">further study</span></a> showed that healthy women who ate probiotic-rich yogurt for four weeks had a reduced emotional response when shown photos of people who were fearful, angry or sad.</p>
<p class="p2">While these studies are encouraging, they are limited in size and further studies are needed before we can draw any firm conclusions as to how and why probiotics might affect our mood.</p>
<p class="p2"><b>Include more fermented foods in your diet with our</b> <a href="/recipes/raspberry-kefir-overnight-oats" target="_blank" rel="noopener"><span class="s3"><b>raspberry kefir overnight oats</b></span></a><b>,</b> <a href="/recipes/kimchi" target="_blank" rel="noopener"><span class="s3"><b>homemade kimchi</b></span></a> <b>and</b> <a href="/recipes/simple-sauerkraut" target="_blank" rel="noopener"><span class="s3"><b>simple sauerkraut</b></span></a><b>.<br>
</b></p>
<h3 class="p2"><b>6. Breakfast brain boost</b></h3>
<p class="p2">Aim to switch cereals and toast for lean proteins and beneficial fats. Adding protein in the form of milk, yogurt, eggs or beans will help manage appetite and provide the essential amino acids (the building blocks) needed for cell growth and brain development. Combining these with beneficial fats, such as those found in nuts, seeds and oily types of fish, like salmon, will be sure to enhance morning – helping you think more clearly and <span class="s3"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8073030/" target="_blank" rel="noopener">perform better at cognitive tasks</a>.</span></p>
<p class="p2"><b>Try our </b><a href="/recipes/breakfast-egg-wraps" target="_blank" rel="noopener"><span class="s3"><b>breakfast egg wraps</b></span></a><b>, </b><a href="/recipes/superfood-scrambled-eggs" target="_blank" rel="noopener"><span class="s3"><b>superfood scrambled eggs</b></span></a><b>, </b><a href="/recipes/smoked-salmon-lemon-scrambled-eggs" target="_blank" rel="noopener"><span class="s3"><b>smoked salmon and lemon scrambled eggs </b></span></a><b>and </b><a href="/recipes/slow-cooker-breakfast-beans" target="_blank" rel="noopener"><span class="s3"><b>slow cooker breakfast beans</b></span></a><b>.<br>
</b></p>
<h3><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-889979 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Water700-d5a5fdb.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A woman drinking a glass of water" title="8 ways the food you eat affects your brain">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></h3>
<h3 class="p2"><b>7. High hydration</b></h3>
<p class="p2">The brain is <a href="https://pubmed.ncbi.nlm.nih.gov/33846637/#:~:text=Our%20brains%20consist%20of%2080,during%20physiological%20and%20pathophysiological%20processes" target="_blank" rel="noopener"><span class="s3">made up of 80% water</span></a>, which explains why staying well hydrated is important for us to think clearly. If our <a href="https://pubmed.ncbi.nlm.nih.gov/21736786/" target="_blank" rel="noopener"><span class="s3">hydration drops</span></a>, even slightly, we can start to feel the effects in the form of headaches, fatigue and poor concentration.</p>
<p class="p2"><b>If plain water sounds unappealing try this delicious alternative, </b><a href="/recipes/fruit-infused-water" target="_blank" rel="noopener"><span class="s3"><b>our fruit-infused water</b></span><b>.</b></a></p>
<p class="p2">Read more about <a href="/howto/guide/how-stay-hydrated" target="_blank" rel="noopener"><span class="s3">hydration</span></a> and <span class="s3"><a href="/howto/guide/how-much-water-should-i-drink-day" target="_blank" rel="noopener">how much water you should drink</a></span></p>
<h3 class="p2"><b>8. Be careful with caffeine</b></h3>
<p class="p2">Caffeine is widely accepted to be one of the most commonly used psychoactive substances worldwide and is found in a wide variety of food and drinks. In small doses, it is a performance-enhancing substance, acting on the central nervous system to delay tiredness and increase alertness. The caffeine found in tea <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648732/" target="_blank" rel="noopener"><span class="s3">may be beneficial</span></a> for cognition in older adults, but may be problematic for those who have trouble sleeping.</p>
<p class="p2">Human <a href="https://www.ncbi.nlm.nih.gov/pubmed/18614745/" target="_blank" rel="noopener"><span class="s3">studies</span></a> have reported better cognitive function amongst tea and coffee drinkers, and a recent analysis of caffeine concluded that it was consistently associated with a lower risk of <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=23879665" target="_blank" rel="noopener"><span class="s3">Parkinson’s disease</span></a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=26518745" target="_blank" rel="noopener"><span class="s3">depression</span></a> and cognitive disorders such as <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=26944757" target="_blank" rel="noopener"><span class="s3">Alzheimer’s disease</span></a>. However, exactly how and why this occurs is currently unclear.</p>
<p class="p2">Learn <a href="/howto/guide/spotlight-caffeine" target="_blank" rel="noopener"><span class="s3">more about caffeine</span></a>, including how it affects your body.</p>
<h3 class="p2"><b>Enjoyed this? Now read…</b></h3>
<p class="p2"><span class="s3"><a href="/howto/guide/how-does-diet-affect-gut-health" target="_blank" rel="noopener">How does diet affect gut health?</a></span><br>
<a href="/howto/guide/what-are-probiotics-and-what-do-they-do" target="_blank" rel="noopener"><span class="s3">What are probiotics and what do they do?</span></a><br>
<a href="/howto/guide/does-gut-health-affect-weight" target="_blank" rel="noopener"><span class="s3">Does gut health affect weight?</span></a><br>
<a href="/howto/guide/what-is-intuitive-eating" target="_blank" rel="noopener"><span class="s3">What is intuitive eating? </span></a><br>
<a href="/howto/guide/what-dopamine-diet" target="_blank" rel="noopener"><span class="s3">what is the dopamine diet / dopamine diet </span></a><br>
<a href="/howto/guide/what-is-the-volumetrics-diet" target="_blank" rel="noopener"><span class="s3">What is the volumetrics diet</span></a></p>
<hr>
<p><em><i>This article was last reviewed on 31<sup>st</sup> May 2024 by Kerry Torrens.</i></em></p>
<p><em><a href="https://www.myprivatediet.com/" target="_blank" rel="noopener noreferrer">Emer Delaney BSc (Hons), RD</a> has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London’s top teaching hospitals and is currently based in Chelsea.</em></p>
<div class="post__content">
<div class="editor-content mb-lg hidden-print js-piano-locked-content" data-placement="Body">
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions/" target="_blank" rel="noopener">terms and conditions</a> for more information.</em></p>
</div>
</div>
8 ways the food you eat affects your brain
Warning: Attempt to read property "ID" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 610
Warning: Attempt to read property "user_nicename" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 613
Warning: Attempt to read property "display_name" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 619
by 
Warning: Attempt to read property "ID" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 1836
Warning: Attempt to read property "user_nicename" on bool in /home/smartfood/public_html/wp-content/themes/fox/inc/functions56.php on line 1836
