Sometimes we think that healthy eating only benefits us physically, but the reality is that it also implies benefits at the cognitive level.

Following a healthy lifestyle can help you maintain a healthy mind. Having a healthy, balanced and varied diet helps you to get all the nutrients necessary to avoid fatigue, tiredness, lack of concentration, exhaustion or cognitive impairment.

Here are some things to include in your diet for optimum cognitive functioning:

• Plenty of fresh fruit and veg: Fruit and veg high in antioxidants like berries, tomatoes, kale, squash and carrots help protect the brain from oxidative stress and may reduce age related conditions like dementia and Alzheimer’s disease. Blueberries have been called “brain berries”, they are antioxidant powerhouses. 

• Nuts: Nuts are loaded with B vitamins, proven to help cognitive functioning, the nervous system and stress. A walnut looks like a brain and helps develop 3 dozen neuro transmitters to enhance brain functions. Nuts are also a good source of vitamin E, like almonds for example, which helps avoid cognitive decline.

• Whole grains: Oatmeal and whole-grain bread and rice can reduce heart disease by improving blood flow. The brain depends on good blood flow and if we eat foods that help blood pressure, our brains will benefit. Wheat germ is very good because it contains fiber, vitamin e and omega-3, all ingredients for a healthy working brain.

• Fatty fish: Wild salmon, herring and sardines are rich in omega-3, essential fatty acids needed for brain function. Omega-3 helps concentration and brain capacity.   

• Water: Drink loads of water to keep your brain hydrated. Our brains are 85% water and need an abundant supply to carry out memory and thought processes.  

Some things to avoid:

• Alcohol: We all know that after a few drinks our memory can become impaired, as well as our reaction time. Over time if we drink too much, this can lead to mental deficits, with some chronic alcohol users developing permanent brain damage. Everything in moderation! Drink sensibly and know your limits.

• Exercise is also very beneficial to strengthen cognitive performance because it improves the blood flow to the brain, and like we have previously mentioned, good blood flow is essential for the brain to be healthy. Also remember to get seven to eight hours sleep a night, too much or too little sleep can damage mental performance.

• Listen to your body and take plenty of fluids. If you take care of what you eat, exercise regularly and take measures to lower stress levels, this helps to avoid diseases such as hypertension, dementia, and also diseases like diabetes and obesity. Eating healthily is the best way to strengthen your body and mind.