Various scientific studies have shown that the food you consume, do affect the health of your brain and that people who consume more vegetables tend to develop lesser cognitive problems. This is because the food you eat may or may not contain the chemicals required by your brain for it to function optimally.

Let’s take a look at some examples:

1. A study involving more than 20,000 subject aged 45 years or older found that your blood pressure affects your brain. This is because a healthy blood pressure is required to sufficiently pump blood to your brain – the lack thereof causes oxygen deprivation. Thus for every 10 points your blood pressure is over the healthy limit, there’s a 7% increase in your chances of developing cognitive problems – assuming of course, your heart survived.
2. Much of the mental decline people suffered from as they age is due to the process of oxidation. Simply put, oxidation kills brain cells – just as it kills cells all over your body. To counteract the process of oxidation, consume food rich in chemicals that possess anti-oxidant properties – such as leafy green vegetables and certain fruits.
3. One example of a fruit with anti-oxidant property is the apple. Apples contain a flavonoid called quercetin, which a scientific study has shown to reduce neurodegenerative diseases.
4. Vitamin B12 is required in a range of cognitive functions but unfortunately it is not available from any plant sources. If you’re a vegan, supplement your diet with synthetic versions. If you’re not vegan, consume red meat – but in moderation. Lack of vitamin B12 can lead to psychosis and mania while a healthy amount reduces your chances of developing Alzheimer’s and memory loss.
5. Consume more oily fish such as salmon and tuna because they are rich in DHA, an essential fatty acid found in your brain. But be careful to source your fish from a healthy source: There’s an increasing amount of mercury poisoning in seafood. This is why I generally recommend Krill Oil instead.
6. Some studies have linked zinc deficiency to your ability to recall words. If you’re having trouble with forgetting words at the tip of your tongue, a nice piece of steak might just be what you need.
7. Yet other studies have linked iron to your ability to focus and concentrate. Be careful with this: Too much iron may cause metal poisoning and generally speaking, only women who menstruate need to supplement their diet with iron.
8. Strawberries, blueberries and raspberries are found to contain large amounts of ellagitannins, a chemical also found in your hippocampus. Hippocampus is the part of your brain responsible for converting short-term memory into long-term ones. Though the study has only been conducted on animals, ellagitannins have thus been shown to improve long term memory.
9. Proanthocyanins, a chemical found in grapes and red wines, is also present in your striatum, the part of your brain responsible for spatial memory. If you’re always forgetting where you put your keys, a glass of red wine daily might be your answer.