'You are what you eat', as the saying goes. And it seems today, more people than ever are heeding this age-old piece of advice. In keeping with governmental messages promoting healthy eating, demand for so-called 'brain food' is experiencing a genuine surge in popularity. We examine this phenomenon and take a look at some of the best grey-matter boosting food around…
Brain power on a plate
Despite not being renowned for eating particularly well, many of the nation's students are improving their diet in order to enhance academic performance. The evidence? Well, Tesco have found sales of tuna, plaice, cod and mackerel increase by as much as 34% in large university towns during the exam season. And when some of the nation's brightest sparks at Oxford and Cambridge are doing it, perhaps the rest of us should take notes.
This is far from a UK phenomenon however. In many respects we're actually catching up with our continental counterparts. In Germany, there is even snack food called studentenfutter recommended for students and academics. Literally meaning 'student food', the snack consists of walnuts and dried fruit pieces. Like fish, walnuts are rich in a type of omega-3 fatty acid known as alpha-linolenic acid (ALA).
It only goes to show that, contrary to popular belief, not all fat is bad. In fact, Omega-3 fatty acids are the crucial constituent of the outer membrane of brain cells called the cerebellum. They form the bridge via which nerve signals are transmitted - which is essential for memory and cognition. Admittedly, wolfing down your omega-3 rich foods along with your last-minute cramming won't have an immediate effect on cerebral sharpness. However, scientists increasingly believe that the long-term benefits are tangible.
Real comfort food
It's not all about mental agility though. A diet comprising a good amount of 'brain food' is also beneficial to mental health, promoting a sense of wellbeing and happiness. Surveys suggest that groups with countries with the greatest fish consumption have lower levels of depression. The famed land of the rising sun and sushi, Japan, consumes the most fish per capita and boasts the lowest rates of depression in the world. Similarly, studies undertaken in Finland suggest that those who eat a lot of fish are far less likely to contemplate suicide. Some experts even recommend a diet high in fish oil to people with mental health disorders (such as manic depression and schizophrenia) and hyperactive children.
'Brain foods' also have positive effects on other organs, particularly the heart. Such health benefits first came to light when scientists noticed that cultures whose diets consisted mainly of fish had healthier hearts, namely the Japanese (once again) and the Inuits. Since then, Omega-3s have been proven to help cut the risk of blood clots and thus lessen the chance of a heart attack. Further research suggests that the nutrient may also help to assist in regulating blood pressure and maintain a normal heart rhythm and blood flow. Accordingly, the American Heart Association recommends that we eat at least two servings of fish a week.
