How to feed your brain

Your brain uses around 20% of your body's energy every day, despite making up only a small proportion of your body weight. To perform at its best, it needs more than calories - it needs quality nutrition. Foods play a huge role in how our brain functions day to day - from our focus to our mood and everything in between.

So, what are the best foods and nutrients for brain health? 

OPT FOR OMEGA-3S

Omega-3 fats, particularly DHA, play an important role in brain function and are a key component of brain cell membranes. Oily fish like salmon, sardines, mackerel and trout are some of the best sources. Aim for two portions of fish a week, including one portion of oily fish.

Plant foods such as walnuts, chia and flaxseeds provide ALA, another type of omega-3 fat that the body can convert to EPA and DHA, although only in small amounts.

Try this: Add chia or ground flaxseed to your breakfast, snack on walnuts, or make oily fish a regular part of your weekly meals.

FILL YOUR PLATE WITH COLOUR

Colourful plants are packed with antioxidants, including polyphenols, that help protect our cells from oxidative stress. This is one reason variety matters: different plants provide different beneficial compounds. Think berries, leafy greens, peppers, tomatoes, herbs, spices, nuts, seeds, green tea and dark chocolate. The more colours you can get onto your plate, the better.

Try this: Don't eat the same fruit, vegetables, beans, nuts, seeds, herbs and spices every day. Switch them up throughout the week.

DON’T FORGET FIBRE

Fibre doesn't just support digestion, certain types also feed the bacteria living in your gut, helping to support the gut-brain connection. When certain types of fibre reach the large intestine, gut bacteria ferment them to produce compounds such as short-chain fatty acids which can interact with the brain. Aim for at least 30g of fibre a day, from a mixture of beans, lentils, wholegrains, vegetables, fruit, nuts and seeds.

Try this: Add beans or lentils to meals, choose wholegrains, keep the skin on fruit and vegetables and replace other snacks from INDI’s high-fibre Gut and Brain Bars.

TRY TRYPTOPHAN-RICH FOODS

Tryptophan is an essential amino acid that your body uses to make serotonin and melatonin, which are involved in mood and sleep. It is found in sesame, pumpkin, sunflower seeds, legumes, soya beans, tofu, leafy greens, watercress, mushrooms, broccoli and peas, as well as chicken, turkey, dairy and eggs.

Try this: sprinkle seeds on your yoghurt or porridge, add peas or broccoli to pasta dishes and pan-fry mushrooms with your eggs.

EAT 30 PLANTS A WEEK

Eating a diverse range of plants gives your gut microbes access to a wider variety of fibres and plant phytonutrients, helping to support a diverse gut microbiome. And because the gut and brain are closely connected, looking after your gut is an important part of looking after your brain. A useful goal is 30 different plant foods a week. And yes, herbs and spices count!

Try this: Create a diversity jar of different nuts and seeds on the counter and sprinkle over all meals!

THINK ABOUT OVERALL PATTERNS

When it comes to brain health, your overall dietary pattern matters more than any individual food. Mediterranean-style diets, rich in vegetables, fruit, wholegrains, pulses, nuts, seeds, olive oil, fish, dairy and lean meat, and low in red and processed meat, sweets and sugar are associated with better brain health.

Social connection is another core principle of the Mediterranean diet - eating mindfully with friends and family.

Try this: Start with half a plate of plants (including whole grains and legumes) and add your protein, fats and carbs around them.

WHAT YOU EAT LESS OF MATTERS TOO

Diets high in foods rich in saturated fat, sugar and salt can displace the nutrient-dense foods your brain needs and are associated with risk factors for poorer cognitive health. You don't need to be perfect or eliminate your favourite foods.

Try this: A 80:20 approach can be a useful way to make nutritious choices most of the time while leaving room for the foods you simply enjoy.

BRING A BRAIN BAR

Brain Bar has been designed to fuel both your body and your brain. Its high fibre content helps provide a slow, steady release of glucose for sustained mental energy, while B vitamins support the production of neurotransmitters involved in focus and mood.

It also 16 brain-supporting ingredients, including cocoa, walnuts, flaxseed, beetroot, purple berries and lion's mane, providing antioxidants that help protect brain cells from oxidative stress.

It's a smarter snack for people who want sustained concentration, steady energy and mental clarity throughout the day (without the jitters or crash).

THE TAKEAWAY

You don't need a perfect diet to support your brain. You need a varied one. Prioritise colourful plants, plenty of fibre, healthy fats, omega-3s, lean protein and brain-supporting snacks, while keeping highly processed foods, excess sugar and processed meat to a minimum.