Four types of brain foods to eat regularly
If 2025 was the year of the gut, 2025 is going to be the year of the brain, according to M&S predictions.
While eating foods that were full of probiotics and gut-friendly bacteria was a priority for many of us last year, our brains are set to be the focus for this year - and that means eating foods that benefit the most important organ in the body.
According to M&S, Google searches for brain-supporting foods have increased by 86% year-on-year. The retailer has newly launched a brain food range in response to the interest in this area, which spotlight nutrients like Omega-3 (DHA), iron, iodine, folate, zinc, and vitamin B12.
M&S says these nutrients are "scientifically proven to support brain health as part of a varied balanced diet". The range includes products like the Brain Food Brain Ball, a snack ball loaded with almond butter, dates, and freeze-dried berries, and the Oat Out Of The Blue drink containing oats, coconut and spirulina.
If you’re looking to incorporate more brain-boosting ingredients in your regular diet, Dr Claire Merrifield, GP and medical director at self-testing kits brand Selph, highlights four categories of "focus foods" that can help your brain feel more motivated and energised after a sluggish festive season.
Fish, nuts and seeds for an Omega-3 boost
"Omega-3s increase our levels of dopamine, a neurotransmitter that’s responsible for motivation, reward, and pleasure," Dr Merrifield, who teamed up with HR experts People Managing People to help Britons get back on track this January, explains.
"Given that January and February are renowned in the UK for being some of the bleakest months of the year, topping up your Omega-3s is an easy way to help improve our mood.
"They can also improve blood flow in the brain and cognitive function, so we feel sharper and can emerge from the 'brain fog' that is typically associated with the winter months."
Cold water fish like salmon and tuna, and oily fish like mackerel are especially high in Omega-3. Dr Merrifield recommends eating around two portions of oily fish a week. You can also incorporate nuts and seeds, such as chia seeds, into your diet as a snack or sprinkled on breakfast cereal or a bowl of yoghurt. If you do not eat fish, it is recommended you take omega-3 supplements.
Walnuts for driving DHA up
While nuts and seeds in general can be a good source of Omega-3, walnuts in particular are known to be especially beneficial for your brain. Dr Merrifield says walnuts can "help boost your brain performance and prevent cognitive decline".
"They also contain high levels of DHA, an Omega-3 fatty acid that helps us stay focused, and also hold twice the amount of antioxidants as other nuts. Studies have also shown that they can help to reduce stress and depression, which tend to be heightened at this time of year."
Dark chocolate and berries for plenty of polyphenols
Over Christmas, you may have (understandably) indulged a little too much in delicious milk chocolates. You don’t have to give up chocolate altogether, but perhaps try some dark chocolate instead to give your brain a helping hand, Dr Merrifield suggests.
"Dark chocolate is rich in polyphenols, compounds made by plants that help to improve our cognitive function, and reduce our risk of cardiovascular disease," she explains.
Other foods that are rich in polyphenols include berries, such as strawberries, blackcurrants and cherries. While these fruits usually only come into season in the summer, eating them frozen or dried can be a good way to get those polyphenols. Tea, coffee, and many spices also contain these healthy compounds.
Cruciferous vegetables for antioxidants galore
Winter vegetables like kale, broccoli and Brussels sprouts fall in the family of cruciferous vegetables, which are full of nutrients like vitamin C and flavanoids. These are antioxidants that can help boost brain health, Dr Merrifield says, as well as a number of anti-cancer properties.
"Incorporating these into your diet in January can really help to boost your focus and concentration," she adds.
"Whilst it’s important to try and 'get back on track' in the New Year when motivation might be lacking, incorporating ‘brain boosting’ foods as part of a balanced diet is a good idea all year round.
"Fortunately most brain boosting foods are also tasty so it shouldn’t be too much of a hardship to incorporate them into your diet," Dr Merrifield says.
"It’s also important to note that eating these foods alone will not magically improve your concentration. Make sure to take regular breaks, get outside for walks, even if only for 10 minutes, and incorporate exercise into your daily routine to help improve your sleep quality and keep your energy levels topped up."
Read more about brain health:
Early dementia signs explained as most adults blame symptoms on old age (Yahoo Life UK, 4-min read)
A balanced diet may be linked to better brain health, study suggests (PA Media, 2-min read)
Just two hours of desk work leads to declining mental health. Here's how to reverse it (Yahoo Life UK, 4-min read)
