What fruits and vegetables should you eat to stimulate your brain?
To help our minds stay sharp and active, it is essential to consume foods that promote concentration and memory.
Back to school is a time of transition where we have to adapt to new routines, manage stress and stay focused. Fruits and vegetables are a valuable source of vitamins, minerals and antioxidants that can stimulate our brain. L'OFFICIEL has compiled a list of those to favour to boost your mind during this key period.
Berries: blueberries, raspberries and blackberries
Berries are brain superfoods. They’re rich in antioxidants, including flavonoids, which help improve memory and focus. Blueberries, for example, are known to boost communication between brain cells, improve cognitive function, and protect against age-related cognitive decline. Enjoy them fresh in smoothies, with yoghurt, or even as a homemade compote for a healthy snack.
Spinach and kale
Dark leafy greens, like spinach and kale , are rich in iron, magnesium, and B vitamins, which play a crucial role in maintaining mental health and focus. Iron helps carry oxygen in the blood, which is essential for brain activity, while B vitamins are involved in energy production and neurotransmitter synthesis. Add these vegetables to your salads, soups, or green smoothies for an energy boost.
Healthy Fats
Avocado is an excellent source of good fats, especially monounsaturated fats, which promote blood circulation, including to the brain. Good circulation is essential for optimal functioning of our grey matter. In addition, avocado contains vitamin E, an antioxidant that helps protect brain cells from oxidative stress. Use avocado on toast, salads or as a base for a creamy and healthy sauce.
Citrus fruits: oranges, grapefruits and lemons
Citrus fruits are a rich source of vitamin C, a powerful antioxidant that helps protect the brain from free radical damage. Additionally, vitamin C is needed for the production of neurotransmitters like dopamine and serotonin, which regulate mood and memory. Drinking a glass of fresh orange juice or adding lemon to your water can be a great way to stay hydrated while boosting your mental energy.
Tomatoes
Tomatoes are rich in lycopene, an antioxidant that helps protect brain cells from damage. Lycopene has also been linked to a reduced risk of neurodegenerative diseases like Alzheimer's disease. To maximize lycopene absorption, it's best to eat tomatoes lightly cooked, such as in a homemade tomato sauce or soup.
Nuts and seeds
Nuts , especially walnuts, are rich in omega-3 fatty acids, which are essential for brain health. These healthy fats help strengthen cell membranes in the brain and facilitate communication between cells. Seeds, such as chia, flax, and sunflower, are also rich in omega-3s and vitamin E. Add them to salads, or yoghurt, or eat them as a snack for a boost of brain-boosting nutrients.
Apples
Rich in quercetin, a powerful antioxidant, apples help protect brain cells from oxidative stress. Apple skins also contain fibre and vitamin C, which help stabilize blood sugar levels, important for maintaining consistent energy throughout the day. Snack on an apple for a snack or add it to salads for a refreshing, energizing boost.
Beets
Beets are rich in natural nitrates, which help improve blood flow to the brain, increasing cognitive performance and focus. By increasing oxygenation to the brain, they can also help combat mental fatigue. Eat them raw in salads or cooked in hot dishes to benefit from their beneficial effects.
