The best foods for brain health
Senior Food Editor
Heather Taylor
How to eat to support your brain health
Our innovative, exclusive Brain Food range features a choice of nutrient-packed snacks, cereals and store cupboard staples, which champion the top six brain health-supporting nutrients that many of us lack in our diets. Keep reading to find out why brain health matters, and for hints and tips from our expert nutritionists on how to eat for your brain.
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Why is brain health important?
“Our brains are complex organs, controlling how we think, feel, learn, remember and focus, and lots of factors can affect their health, from physical activity to sleep and – of course – diet,” says M&S Senior Nutritionist, Rebecca Brown.
Created with nutrition criteria developed in consultation with the British Nutrition Foundation, our new Brain Food range champions six brain health-supporting nutrients that many of us lack in our diets: omega-3 (DHA), iron, zinc, iodine, folate, zinc, and vitamin B12. All Brain Food products contain at least two of these nutrients, carry the M&S Eat Well health seal of approval, and taste amazing. Enjoy them as part of a healthy, balanced diet.
Food for thought
“Brain health is key to our overall health,” continues Rebecca. “It plays a central role in how we function day-to-day, from staying focussed at work to creating new memories with our loved ones. There are many different factors that affect brain health, but nutrition and diet plays a big role. A varied, balanced and healthy diet can support brain health, but there are still certain brain health supporting nutrients that the UK population may be lacking in their diets.”
Make some brain-supporting swaps
Since all the products in our Brain Food range contain at least two brain-supporting nutrients, it’s easy to switch up your usual breakfast, snack or store cupboard favourite to help keep your brain running smoothly. Not sure where to start? Try adding our Brain Food Brain Ball to your daily routine. This irresistible snack, made from dates and berries and filled with almond butter, is high in iron, zinc and vitamin B12, which support your brain health.
Eat a brain-supporting breakfast
One of the best ways to kick-start your day is by getting the good stuff in at breakfast. Our Brain Food Super Seeded Granola is a moreish mix of apple pieces, raisins, mixed seeds, oats, puffed brown rice and barley flakes. It’s packed with the brain-supporting nutrients, iron and zinc, and is a source of folate. Try serving with our Good Gut Kefir or High Protein Vanilla Yogurt, a spoonful of nut butter and fresh fruit for a breakfast to keep your brain running smoothly.
The best brain-healthy snacks
If you often reach for a sugary snack at 3pm, try swapping it out for our Brain Food Mixed Berry Bar, packed with dates, strawberries, raspberries and blueberries. These delicious snacks are high in iron, a source of zinc, and high in vitamin B12.
Eat more omega-3
Omega-3 is one of the nutrients many of us aren’t eating enough of, and it’s an important one to support your brain health. Want to up your omega-3? Look out for our exclusive new Caledonian Gold Salmon in store. Each of the succulent, responsibly sourced Scottish fillets contains your weekly omega-3. Plus, now even more of our free-range eggs are high in omega-3. Enjoy them both in this omega-3 salmon and egg kedgeree recipe.
Cook clever
As well as the clever shortcuts in our Brain Food range, there are lots of everyday foods you can incorporate into your diet to help look after your brain health. “Studies suggest healthier diet patterns, like the Mediterranean diet, may support aspects of brain health due to their rich inclusion of fruits, berries, vegetables – including dark, leafy greens, beans, fish, nuts, seeds, whole grains, unsaturated oils and other healthier fats, including omega-3,” says M&S Senior Nutritionist, Rebecca.
Aim to incorporate these foods into your diet, and you’ll be well on your way. Try some sardines on toast with a vibrant beetroot dip, gut-friendly Buddha bowls bursting with diverse plants, legumes and seeds, or a warming dal with crispy chickpeas and kale.
Published 27/12/2024
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