Antioxidants

Antioxidants are vital to protect our bodies against damage from free radicals – compounds that, if levels become too high, can cause conditions such as heart disease, type 2 diabetes and cancer, as well as age-related cognitive decline. Luckily for us, fruits, vegetables and whole foods are excellent sources of antioxidants, meaning they’re super simple to incorporate into our diets.

“Berries contain high levels of antioxidants,” says nutritionist Sam Gold. “The natural plant pigments that give the berries their beautiful hue has been shown to improve memory while studies show that they help prevent ageing, reduce inflammation and change the way that neurons communicate. By eating a couple of handfuls a day, you can delay or help to prevent neurodegenerative diseases.”

It’s worth flagging that illnesses like dementia aren’t obviously caused by a diet low in blueberries, but clearly, antioxidants are pretty powerful when it comes to brain function. A handy rule of thumb is the darker the colour of fruit or veg, the more antioxidants they contain. And there’s more good news: dark chocolate is also an excellent source of antioxidants – just be sure to choose 70% or higher cocoa content to maximise the health benefits.

Eat:

Berries
Dark chocolate (70% cocoa or more)
Kale
Beetroot
Cabbage
Spinach
Carrots
Sweet potato

7 brain boosting nutrients hidden in everyday foods (and how to eat more of them, according to nutritionists)