5 Foods to Boost Your Mental Energy

Risk vs reward 

As with many other aspects of health and performance, food has a huge capability to influence mental energy - for better or for worse. As you would likely expect, diets containing a large proportion of ultra processed, low-quality foods such as: packaged cakes and pastries, microwave meals and takeaways are detrimental to mental energy. These types of foods typically lack the nutrients that underpin healthy cognitive (mental) function and can in fact cause fluctuations in energy levels when eaten frequently. There are also links to ultra processed foods and chronic inflammation, which is in turn a risk factor for cognitive health conditions such as Alzheimer’s and Parkinson’s diseases over time. 

On the other hand, a diet based on high-quality, minimally processed foods such as lean meats, fish, vegetables, wholegrains, fruits and sources of healthy fats contains an array of important nutrients for optimising cognitive function and protecting the brain from degeneration over time. Read on to find out which foods are best for boosting mental energy, and how you can easily add these into your diet in ways that you enjoy…

1. Oily fish: including salmon, mackerel, trout, sardines. Oily fish are a great source of omega 3 fatty acids (more so than white fish, such as cod and haddock), which can help to form brain cells, form a protective layer around the brain and also help to reduce inflammation. In turn, these benefits can help to boost memory, learning rate and overall mental health.

Recommended intake: 2-3 palm-sized servings per week.

Recommended usage: serve up a salmon, trout or mackerel fillet as part of a main meal with a helping of roasted herby vegetables and cous cous, or consider making a light and refreshing sardine pasta salad.

2. Wholegrains: including quinoa, bulgur wheat, wholewheat pasta, wholemeal, rye and spelt bread, bran cereals, oats etc. Wholegrains are less-processed than refined grains and still contain their outer layer (the bran). This makes them more challenging for the digestive system to break down, which leads to a steadier release of the energy that they contain and therefore longer-lasting energy for the brain to utilise. 

Recommended intake: daily, use wholegrains as your preferred type of carbohydrate in main meals where possible. 

Recommended usages: start off your day with a hearty bowl of porridge or overnight oats for long-lasting mental energy through the morning. Enjoy a delicious chicken & quinoa salad as a light lunch, or try egg-fried vegetable rice made with brown rice.

3. Avocados: this creamy, fibre-packed fruit is a great source of mono- and poly-unsaturated fats, which provide slow-releasing energy to sustain mental work. Avocados also contain antioxidants, which are important for protecting cells - including brain cells - from free-radical damage. 

Recommended intake: 1/2 medium avocado, 2-3 times per week

Recommended usages: mash up an avocado with a squeeze of lime juice and pinch of sea salt and black pepper for a quick guacamole dip, slice 1/2 an avocado and enjoy on toast with a couple of poached eggs for breakfast, or throw the flesh of 1/2 an avocado into a smoothie for a creamier texture. 

4. Dark chocolate: contains flavonoids, an anti-inflammatory compound that can help to prevent damage to brain cells and slow the rate of degeneration. Dark chocolate also contain compounds that are thought to increase secretion of dopamine, the ‘happy hormone’ to help boost mood. Note: we’re talking about 70% dark chocolate and above, not milk or white chocolate unfortunately!

Recommended intake: enjoy a 30-40g serving twice per week 

Recommended usages: serve up a couple of squares of your favourite dark chocolate with a handful of fresh strawberries for an easy dessert, melt dark chocolate and add a light drizzle to porridge or pancakes for breakfast, or (stay with us on this one!), try adding a square of dark chocolate to homemade chilli for a deeper, richer flavour. 

5. Eggs: the humble egg, a staple in diets the world over, is a good source of choline, which is vital in the formation of acetylcholine - a neurotransmitter (signalling chemical) that relays messages from the brain to nerves around the body. For optimal reaction time, memory and the normal function of the nervous system, acetylcholine is crucial. 

Recommended intake: up to 3 eggs per day 

Recommended usages: whip up a quick veggie omelette for breakfast or as a light lunch, serve up scrambled eggs with avocado and rye toast for a simple post-workout meal, or why not bake a big ham & tomato frittata to share around the whole family? 

Remember, this is just a snapshot of the huge range of nutritious foods that can help to enhance mental energy - the list goes on! But if your diet is typically lacking in most of the foods we’ve mentioned in this article, then try introducing one or two initially and see how you feel. 

If you struggle with your mental energy and would like to learn more about how we can help you improve this, please reach out to us via the Contact Us section of our website and one of our expert practitioners will be happy to assist you.