Five things to boost your brainpower

Eating the right diet isn’t just about maintaining a healthy body and looking your best, it can have a real impact on your brain and mental agility.

1. Fish and nuts

Omega three fats aren’t just for hyper kids, it is thought to improve brain function in everybody.

The best sources are:

- walnuts

- oily fish

- tofu

- venison

- shellfish

- flaxseed

2. Dopamine

Dopamine is involved with excitement as well as learning, and can be found in foods rich in protein.

The best sources are:

- lean meat

- milk and dairy products

- fish and shellfish

- beans

- soy products

3. Wholegrains

Wholegrains - rather than over-processed grains like white bread – still have all the best bits in them, including vitamin B6 and folate, both of which are brain boosters.

The best sources are:

- wholegrain bread

- barley

- unsweetened muesli

- cereals

- wheatgerm

4. Antioxidants

Antioxidants may help to product your grey matter from ‘oxidant stress’ and can even help stave off age-related brain decline. Some experts have even suggested they can help in the battle against Alzheimer’s.

The best sources are:

- berries (especially blueberries)

- green tea

- fresh fruit and vegetables – including raw and juices

- red wine (in moderation)

- tomatoes

5. Calcium

Dieters often make the mistake of ditching calcium when trying to slim, but caffeine is a real supernutrient that helps bones stay strong, helps slimmers stay healthy and helps nerve function, including in the brain.

The best sources are:

- cheese (try and avoid too many full fat cheeses if you’re losing weight)

- yoghurt

- milk

- dark chocolate

- canned sardines

Read all about it

Brain Food (Powerfoods Series) (Paperback)