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Fact File - Top Tips - Can Food Make You Smarter? You Bet


Brain Food – Boosting Focus, Concentration and Mental Clarity

Eating well doesn’t just boost your strength – the nutrients in food are also excellent fuel for the brain. US scientists have discovered that a handful of walnuts a day can help improve your memory. Adults who ate 13g of walnuts every day performed significantly better on cognitive tests than those who didn’t, and so walnuts have been added to the growing list of foods for geniuses. 

So can your diet make you smarter? You bet. Research shows that what you eat is one of the most powerful influences on everyday brain skills. Plus, the right foods may stave off Alzheimer’s and other forms of dementia. The key? Rounding out your meals with key nutrients that keep brain cells healthy and prevent brain-damaging inflammation. Your memory, attention span, and ability to learn will benefit from the healthful foods you choose.

Here's a few of the foods you should eat to strengthen your brain.  

Remember always to aim for a healthy balanced diet, plenty of exercise and find time to relax. If you have certain medical issues, you may be asked to avoid some of these foods by your Health Care professional.


Whole grains (long lasting fuel for the brain and a good source of B Vitamins)

  • Whole wheat pasta
  • Brown/wild rice
  • Whole grain bread
  • Quinoa
  • Oats
  • Buckwheat
  • Bulgur
  • Corn
  • Rye
  • Spelt       


Good fats – Omega-3’s and Omega-6’s

  • Oily fish
  • Nut (walnuts and almonds)
  • Seed oils
  • Olives and olive oil
  • Avocados


Foods high in Potassium

  • Bananas
  • Mushrooms
  • Tomatoes
  • Pulses


Green leafy vegetables (for iron, folate and Vitamin K)

  • Spinach
  • Curly kale
  • Broccoli
  • Cabbage


Fruit high in Vitamin C (to help iron be absorbed and a variety of colours)

  • Blackcurrants
  • Oranges
  • Strawberries
  • Kiwis
  • Pineapple


Foods rich in iron and protein

  • Pulses (lentil, beans, chickpeas)
  • Lean meat
  • Fish
  • Eggs
  • Nuts and seeds
  • Pulse


More blog posts -

Find out what's in your food - here

What do some employees at SCC have to say about our recent Power Up & Motivate With Positive Nutrition Workplace Wellbeing Buzz Session - here

Fancy a lunchtime salad?  How about Halloumi and Aubergine? - Recipe here

How can The Healthy Employee help you Power Up & Motivate your employees?  Book a call with Anna on 07778 218009 or download our Power Up & Motivate With Positive Nutrition Guide to Workplace Wellbeing - here

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