Virgin Active blog
Nutrition & Cognitive Function
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What foods support brain health and function?
Certain nutrients have a positive impact on the brain, and there are many foods we can get these from, without needing supplements. However, if you do not eat certain foods, then supplements may be beneficial. The nutrients and foods are:
High Fibre Carbohydrates: wholegrains (rolled oats, brown pasta/rice, seeded/rye/multigrain/sourdough bread, quinoa), starchy veg (white/sweet potatoes), legumes, beans, lentils, all fruit and veg
Omega-3: Oily fish (salmon, mackerel, anchovies, sardines, herring), nuts (walnuts, almonds), seeds (chia), avocado, and extra virgin olive oil at room temperature
Antioxidants (vitamin C & E plus polyphenols): kiwi, citrus fruits, berries, red peppers, tomatoes, sweet potato, broccoli, spinach, kale, cauliflower, cabbage, nuts, seeds, ginger, turmeric, green tea
B Vitamins: meat, fish, milk, cheese, yoghurt, eggs, leafy greens, chickpeas, fortified cereals, nutritional yeast
Magnesium: pumpkin seeds, almonds, dark chocolate over 85%, spinach, avocado, salmon, bananas, leafy greens
Does hydration support brain health and function?
Yes! There is an easy calculation to know how much fluid you should drink each day to maintain cognitive function and avoid dehydration. Water is best, but other drinks do count towards this.
Your bodyweight x 35 = fluid intake
Example: 60kg x 35 = 2,100 > 2.1 litres
If you sweat a lot, make sure you drink more.
Does the food we eat impact our mood?
Yes, it does. We regularly talk about how food impacts our physical health, but not enough is said about the impact on our mental wellbeing.
Magnesium is key for managing our stress levels and aiding relaxation and sleep. Try to get magnesium from food first, but supplements are available if you struggle.
Carbohydrates help boost serotonin levels, which help to regulate our mood. And B vitamins help boost dopamine levels, allowing us to feel satisfied.
It’s interesting to know that most of our serotonin and dopamine is produced in our gut. If you have an imbalance of gut microorganisms, the good bacteria you need to regulate your mood may leach out of your gut and into the brain, causing negative moods such as stress and anxiety.
In addition to this, consuming probiotics and fibre will help you look after your gut microbiome and reduce inflammation.
Lots more information is explained by Head of Nutrition, Becky, in the video here.
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