Your brain is your body’s engine room – it takes care of your thoughts, movements, breathing, heartbeat and sense. It works hard to keep you going ALL the time, even while you are asleep. This naturally means that your brain requires a constant supply of fuel, which comes from the food you eat.


Your fuel makes all the difference.

What you eat directly affects the structure and function of the brain as well as your mood.

How do you build a healthy brain? The remedy is simple!

Balanced blood sugar

Sugar is a superfuel! The trick is to ensure that you use the right type in the right amount at the right time. Too much ‘fast’ sugar results in high blood sugar and hyperactivity, and can result in excessive abdominal fat. The right amount ensures even energy and concentration levels. Too little results in lethargy and irritability.

Food types:

  • Oats
  • Brown rice
  • Rye bread
  • Whole wheat pasta
  • Brown bread
  • Vegetables (excluding potatoes)

Ensure essential fats

60% of a dried brain weight is fat. It is therefore important to choose oily fish to supplement essential fats. It is important to add essential fats to the diet as the body does not produce fatty acids, which can assist in the prevention of intelligence and behaviour.

Food types:

  • Salmon
  • Herring
  • Mackerel
  • Seeds
  • Flax seeds
  • Nuts
  • Walnuts

Vitamins and minerals

Vitamins and minerals are the nutrients that keep the brain as well as the body in tune. The brain uses vitamins and minerals to help perform vital tasks such as converting amino acids to neurotransmitters, and carbohydrates in glucose. The lack of vitamins or mineral can affect your mood as well as other brain functions.

Food types:

  • Fruit
  • Vegetables


The brain is made up of about 80% water, it is therefore important to drink lots of fluids for it to function properly. We lose about 2.5 litres of water each day through sweating, breathing and urinating. It is therefore important to drink approximately 1.5 litres of water each day (depending on your exertion level). Not drinking enough water can affect our mood and concentration.