Healthy Ingredients

4 food essentials for better brain health in midlife

Ah, midlife. We’re busy building muscle, strengthening bones, boosting collagen, and even injecting some life into our libido. But while we’re juggling all that, we might be overlooking the hungriest organ of all: our brain.

Supporting it through our diet could be the key to unlocking midlife longevity. Research even shows that those with the sharpest cognitive abilities over time tend to regularly eat brain-loving foods. So, we asked the experts to give us the lowdown on the superfoods our brains need in midlife.

What are the four key areas for brain health?

Low sugar

We all know some foods can sabotage our health – and they’re often the most tempting!

Nutritionist and Head of Cognition at Food for the Brain charity, Kim Close, explains that processed and sugary foods can spike blood sugar, triggering inflammation and oxidative stress. Instead, she suggests reaching for whole, nutrient-dense options. “Swap sugary cereals for high-fibre porridge (try adding milled chia seeds), trade crisps for raw nuts, and replace sugary drinks with herbal teas or sparkling water,” she advises. And steer clear of so-called “convenience” foods – your brain won’t thank you for them.

Psychologist Kimberley Wilson adds that it’s not just about cutting sugar; the key is maintaining stable blood sugar levels over time. “Our brain cells thrive on glucose, but when insulin sensitivity declines, brain cells can’t absorb the glucose they need. This creates an energy crisis for the brain, accelerating ageing and even neurodegeneration.”

Antioxidants

Our brains work harder than we might think – burning through up to a quarter of all the energy our bodies make each day. But all that effort generates “exhaust fumes” known as oxidants, explains Kim. “The brain is two-thirds fat, which is especially prone to oxidative damage,” she says.

Kimberley adds that because the brain has such a high metabolic rate, it produces more of these reactive molecules. “The very unsaturated fats that are essential for brain health and make up a large part of your brain cell membranes are particularly vulnerable to oxidation,” she explains. “While your body produces its own antioxidant, glutathione, it also relies on antioxidants from your diet – especially those from deeply coloured fruits and vegetables that are rich in polyphenols.”

B vitamins

While we often associate B vitamins with hormonal health, they’re just as essential for brain health, say both Kim and Kimberley.

“B-vitamins are the unsung heroes of brain health, acting like oil to the engine of your brain’s metabolic machinery,” explains Kim. She highlights that B6, B12, and folate are particularly crucial, as they help regulate homocysteine levels – a compound that, when elevated, can damage brain cells and contribute to cognitive decline.

These vitamins also play a vital role in producing serotonin and dopamine, the neurotransmitters responsible for focus, sharp thinking, and good moods. “Think of B-vitamins as the architects of mental clarity and sustained energy – without them, your brain’s efficiency takes a hit,” says Kim.

Kimberley adds that in later life, these vitamins have been shown to slow brain ageing by up to 40% when combined with omega-3 fatty acids, making them a key ally for midlife brain health.

Healthy fats

We can think of healthy fats, especially omega-3s like DHA and EPA, as the building blocks of our brains. According to Kimberley, omega-3s play a crucial role in the brain, promoting flexibility, cell signalling, and reducing inflammation.

For Kim, DHA is particularly important. “It’s the VIP of brain cell membranes, helping neurons communicate smoothly,” she says. “Midlife is when your brain’s vulnerability increases, and omega-3s are essential for reducing inflammation, supporting memory, and slowing cognitive decline.”

According to Kim, research shows that people with higher omega-3 levels perform better cognitively and even have larger brain volumes. She recommends loading up on oily fish like salmon, sardines, and mackerel, or taking a high-quality fish oil supplement to keep our brains firing on all cylinders.

5 brain-boosting ingredients to include in our diet

Incorporating brain-boosting foods doesn’t need to feel like a chore. Here are some simple, delicious ways we can level up our meals:

Blueberries: Packed with antioxidants and polyphenols, they’re perfect in smoothies, overnight oats, or yoghurt bowls. Kim suggests topping porridge with berries, chia seeds, and walnuts. She notes that all berries are beneficial, as are citrus fruits and even peppers. Still, these foods alone may not be enough – supplementing with vitamin C can significantly lower the risk of Alzheimer’s.
Salmon: A great source of omega-3s. Kim recommends making a nutrient-rich salad with spinach, avocado, grilled salmon, olive oil, and a squeeze of lemon.
Turmeric: Known for its anti-inflammatory properties, turmeric is ideal in dishes like a lentil and vegetable curry with coconut milk. It not only reduces inflammation but also protects neurons and improves blood flow to the brain.
Nuts and seeds: High in vitamin E and healthy fats. Kim suggests snacking on almonds or dark chocolate (at least 80% cacao). The best sources of vitamin E are fattier nuts like walnuts, pecans, and macadamias, along with seeds such as sunflower and pine nuts.
Eggs: Rich in choline and B12, eggs are versatile. Kim recommends a stir-fry with eggs, tofu or lean protein, colorful veggies, and a base of quinoa or wild rice.

Making brain-healthy eating easy

Eating for brain health doesn’t have to be complicated. Kimberley suggests focusing on variety – aim for leafy greens daily, berries a few times a week, and oily fish twice a week.

When it comes to alcohol, she recommends cutting back or skipping it altogether – yes, even that glass of Merlot.

“The body turns alcohol into a toxic substance called acetaldehyde, which can cross into the brain and cause damage within minutes,” she explains. “Women tend to experience higher levels of this toxin compared to men due to hormonal and genetic factors. Reducing alcohol intake by having smaller servings, drinking water between alcoholic drinks, choosing alcohol-free days, or abstaining can all help protect brain health.”

Kim tells us that the new Upgrade Your Brain Cook App makes planning brain-friendly meals effortless, offering a variety of recipes tailored to different needs. With simple instructions and nutrient-packed ingredients, it’s a great tool for anyone looking to stay creative in the kitchen while supporting their cognitive health. Users can build personalised meal plans or explore family-friendly recipes to make brain health a shared goal. The app’s scoring system helps users pick meals that boost brain health, turning everyday eating into an opportunity to stay sharp.

Kim adds that using the app is straightforward: just tap the “antioxidant” button to browse dozens of high-scoring soups, salads, mains, snacks, and desserts, with new recipes added monthly.

Eating these foods isn’t a magic bullet, but it’s a smart investment in our long-term brain health. We can think of it as giving our minds support to stay sharp for years to come.

Words: Holly Treacy-West