'I'm a health expert these are the best foods to boost brain health'

Researchers analysing people's diet found those with a balanced diet had better brain functions and improved mental health functions

A health expert has given her top tips on what is the best food to eat in your diet to boost your brain health.

Analysis of more than 180,000 people found there was a "profound" link between what we eat and the health of our brains.

Scientific journal Nature found those with a balanced diet had better brain functions and improved mental health.

Kirsten Brooks, a nutritionist knows what we need to our grey matter happy. She has expertise in brain function, hormone balance and the health of our guts.

“This often occurs in diets high in sugar, refined carbohydrates and ultra-processed foods, and low in fibre and protein. Developing pre-diabetes or diabetes from impaired glucose control is known to significantly increase the risk of Alzheimer’s."

An increased risk of brain impairment and neurological complications is often seen among diabetes sufferers as high blood sugars can damage brain function.

To combat this she suggests eating lass processed foods which are more natural.

She said: “Whole foods such as brown rice and oats, and low-sugar fruits, such as berries, a diverse range of vegetables plus beans and lentils, meat, fish and eggs are all good.

“A low-fibre diet, high in fast-releasing carbs and sugars, containing artificial sweeteners, additives and emulsifiers, can contribute to visceral fat around the middle, which can be inflammatory to the brain.”

She also recommended eating a high fibre diet to boost the brain with around 30g a day recommended.

Other vegetables such as broccoli, Brussels sprouts, artichoke, kale, lentils, berries, apples, pears, almonds and chia seeds are also suggested for improving the cognitive functions.

Fermented foods including yoghurt, kefir, kombucha, sauerkraut and kimchi, are also touted as a means of improving our gut and enhance out brain health.

The Mirror reported earlier how brain fog is among the many symptoms women experience when going through menopause.

It can lead to women becoming increasingly forgetful and can also impact focus and general cognitive function.

But there are a range of foods, help prevent brain fog. Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, listed foods women should be incorporating into their diets, including fatty fish and egg, leafy greens and avocados.

Dr Grant said: "Brain fog can be an extremely problematic menopause symptom, impacting memory and concentration,"

"It can impact work performance and social lives, reducing women’s quality of life and making other symptoms more troubling to deal with. To help combat this, there’s a variety of foods women should incorporate into their diets that prioritise brain health and overall function, let’s take a look in further detail."

He added: “Fish are packed full of nutrients that are beneficial for our brains. Fatty fish are rich in omega-3 fatty acids, a vital nutrient type that helps boost brain function, reduce inflammation and support general function including memory.

"This is even backed scientifically, with a study highlighting that a diet rich in fatty fish is good for cognitive function - and can even protect against conditions such as Alzheimer's."