Micronutrients, such as vitamins and minerals, are needed by our bodies and brains in tiny amounts. Eating a balanced diet and focussing on achieving your 5-a-day is a great way to ensure you’re consuming a variety of vitamins and minerals needed for brain function.
Animal products such as meat, eggs and dairy are great sources of those all-important B vitamins. If you’re veggie or vegan, try and look out for B-vitamin fortified foods such as breakfast cereals or soy milk.
Green, leafy veg is a great source of folate, which may help improve mood. Fruits and vegetables are also high in antioxidants, which protect our brain cells from oxidative stress. Some studies have even highlighted the potential of blueberries to protect against mental ageing! Snacking on nutrient-rich nuts and seeds is also a good way to show your brain some love. Brazil nuts for example are excellent sources of selenium, which may help ease low moods, with adults needing only 1-3 nuts a day to meet their selenium requirements.