7 VEGAN FOODS TO KEEP YOUR BRAIN HEALTHY AND SUPPORT YOUR MENTAL HEALTH 

1. Dark Chocolate 

A genuine reason to include more chocolate in your diet? Yes please! Most high cocoa content chocolate is vegan-friendly as it doesn’t contain the milk solids you’d find in white or milk chocolate.

That’s great news for brain health as dark chocolate (or more specifically cocoa) is naturally rich in compounds called ‘flavonoids’, which penetrate and accumulate in the regions of the brain involved in learning and memory.

This not only helps to improve cognitive function, but also to reduce the impact of ageing on the brain and banish brain fog [1].

2. Blueberries 

Can blueberries do anything wrong?! These small but powerful berries are a compact powerhouse of plant-based nutrition.

They’re a great source of antioxidants, particularly anthocyanins, which fight off free radicals (damaging molecules from the environment) to protect the brain from disease and the reduce the effects of ageing on the brain [2].

Studies have found that a high intake of blueberries can help to improve memory, intelligence and cognitive function [3].

3. Avocados 

Avocados are synonymous with the vegan diet and have earned their place in the spotlight as a plant-powered superfood!

Specifically to brain health, the high density of healthy monounsaturated fats in avocados helps to promote heart health and in turn increase blood flow to the brain – keeping it naturally fuelled all day long. They also help to protect glial cells found in the nervous system.

You’ll also find brain-boosting vitamins B, C, E and Folate in your humble avocado – which work in synergy to prevent oxidative damage in the brain and help to produce new brain cells.

Folate is also thought to prevent the formation of 'tangles' which contribute to conditions such as Alzheimer's Disease, whilst vitamin K helps to support optimal blood flow to the brain for better performance.

4. Tomatoes 

Like all colourful foods, tomatoes are a potent source of plant-based antioxidants. This includes one antioxidant in particular called ‘lycopene.’

Lycopene is a powerful phytonutrient which works within the brain to prevent the cellular damage which occurs in the development of dementia, particularly Alzheimer’s Disease [4]. 

Carotenoids such as Lycopene also help to protect fat in the body, which is important for brain health, as our brains are made up of 60% fat.

Tip: Cooking your tomatoes win a healthy oil such as avocado or coconut oil will increase absorption of this fat-soluble compound.

5. Green Tea 

Green tea extract has been shown to activate an area of the brain specific to working memory, which improves performance in memory-based tasks and learning [5].

Green tea contains an amino acid called L-Theanine which is able to cross the blood-brain barrier and increase the production of neurotransmitters such as GABA which can help to reduce the effects of stress and anxiety on the brain.

Green tea is also high in an antioxidant called EGCG, which has been shown to improve mitochondrial function in the brain and protect cells from damage.

It is also thought that the brain-boosting effects of green tea are amplified by promoting blood flow to the brain.

6. Nuts & Seeds 

Both nuts and seeds are packed with healthy fats which provide energy for the brain to function and help to replenish individual neurons and brain cells [6].

They are also a really good source of minerals such as zinc, which has been shown to enhance memory, and magnesium which helps the body to manage stress and can have a positive effect on mood [7].

• Seeds are a particularly good source of ‘tryptophan’, an essential amino acid which is a precursor to creating the neurotransmitter serotonin [8] – the happy hormone to you and me!
  

 

• Nuts are a great source of Vitamin E, which can help to prevent cognitive decline by shielding cell membranes from damage [9]. This is especially important from our 30s onwards – which is when the brain naturally begins to contract.

7. Algae-based Omega-3

Of all the foods mentioned here, Omega-3 is the most important to include in your diet, because it's probably the hardest to get. This is especially true of DHA, which is the most beneficial Omega-3 fatty acid and makes up 10-15% of the fat in the brain.

DHA is a vital brain food that benefits brain health throughout life. From helping the brain to develop normally in infants, to improving cognition in adults and preventing neurodegenerative disease in later life [10].

Optimal Omega-3 intake has been linked with a whole spectrum of amazing benefits for the mind, including:

• Improved Neuro-plasticity
• Alleviating Symptoms of Anxiety
• Boosting Alertness and Banishing Brain Fog
• Reducing the Risk of Depression
• Delaying the Onset of Age-related Dementia and Alzheimer’s Disease

DHA is difficult to get in the modern diet. This is especially true if you're vegan or just don't eat much oily fish, as it's not found in fruits and vegetables. Although nuts and seeds do contain some Omega-3, they contain a form called ALA, which doesn't offer any significant benefits for the brain.

Algae is the only plant-based source of omega-3 DHA, but unfortunately, algae isn't the easiest thing to get into your diet!

The good news is, there's a convenient way to get a Omega-3 DHA without needing to eat fish...