1. Eat Omega-3 Fish Oil: present in fatty fish such as salmon, tuna, sardines. Supplements with DHA and EPA are best.
Fights attacks by free radicals, reduces inflammation caused by immune system responses, assists function of neurotransmitters (eg regulates serotonin), modifies structure of brain cells (eg keeps cell-membranes soft and flexible). Some evidence to suggest that Omega-3 fish oil may improve learning performance of students with ADD, ADHD and dyslexia.

2. Watch vegetable oils – these contain Omega-6 oils, which can produce inflammation and cell damage in the brain.
The best vegetable oils to use are olive oil (this aids memory formation) and canola oil. Vinegar is also good brain food and can be combined with these in salad dressings.

3. Cut back on sugar, especially sucrose and fructose. Blood sugar is vital to good brain function, but high sugar levels may lead to sugar spikes and greater susceptibility to diabetes, strokes, arterial damage and brain dysfunction. Dried fruits (high in concentrated fructose) do not provide the brain directly with energy because fructose cannot pass the blood – brain barrier.
Eat more complex carbohydrates and fewer simple carbohydrates. Legumes (including non-salted peanuts), nuts, vegetables, popcorn are good for steady blood sugar levels.

4. Take anti-oxidants. Free radicals are chemicals released in the blood stream as a result of our breathing, or burning of glucose during normal metabolism. Free radicals attack cells throughout the body – in the brain, they cause ‘lipid peroxidation’ (where brain fat literally becomes rancid) and other cell damage. Anti-oxidants neutralise free radicals.
The best anti-oxidant foods include prunes, raisins, blueberries, blackberries, garlic, kale, strawberries, cranberries, raw spinach and raspberries. Tea, red wine, tomato products (especially tomato paste and sauce) and chocolate are good sources of anti-oxidant chemicals also. Five important anti-oxidants to take are Vitamins C and E, Lycopene, Coenzyme Q10 and Lipoic Acid – it may be worth taking these in supplement form.

5. Avoid overdosing on caffeine.
Caffeine can be a useful memory enhancer, but 120mg (2 cups of tea) a day is sufficient for this function. Caffeinated beverages can provide a mental lift that lasts for several hours. Whilst coffee has been cited as a brain stimulant, it has also been noted to decrease blood flow to the brain at the same time. Any more can cause insomnia, anxiety and high blood pressure.

6. Take vitamins – but follow manufacturers directions.
B vitamins are especially important, along with Vitamins C and E, and the minerals selenium and chromium. Lecithin is an important dietary inclusion because it forms part of the myelin sheath that surrounds the axons of high functioning neurones.

7. Try using Ginkgo Biloba and Ginseng.
Gingko provides support for brain cells and ginseng enables cells to better utilise energy.

8. Eat eggs (in moderation).
Egg yolks contain vital choline, a B vitamin that limits the levels of homocysteine in the blood (this causes clogging of blood vessels in the brain and increases the risk of strokes). Homocysteine levels are increased by smoking.

9. Limit alcohol consumption.
Alcohol does have a negative effect on blood pressure and so should be limited as much as possible.

10. Limit salt intake.Salt (sodium) boosts blood pressure in some people and can make blood vessels more permeable and leaky.

Source: Carper J (2000), Your Miracle Brain, Harper Collins