Our brain works over the clock, even when we are in a deep sleep, from taking care of our breathing and heartbeat to our thoughts and senses, but what source of energy does it use? Does the type of the source affect it? The mammalian brain depends on glucose as its primary fuel. The food we eat impacts brain health significantly and can affect our mood, memory, and behavior. A diet high in sugar, unhealthy fats, and junk food causes inflammation in the brain, disrupts blood-brain barrier, and causes neurodegenerative diseases like dementia and Alzheimer. A nutrient-dense, antioxidant-rich diet and brain-boosting foods such as broccoli, blueberries, nuts, seeds, beans, and pulses help keep your brain in the top-notch condition. Brain networks that control our eating habits are associated with those that involve processing emotions and reward systems. This direct connection makes the food we consume directly affect our emotions and behaviors.

- Refined carbohydrates: including pasta, bread, pastries, pizza, pies, and cakes.

- Artificial sweeteners: chemicals and ingredients such as phenylalanine, especially aspartame, which has been linked to behavioral and cognitive issues.

- Sugary drinks: including juices, fizzy drinks, and energy drinks. They all contain vast amounts of sugar, which are detrimental to brain health as they cause inflammation in the brain, which contributes to memory loss.

- Trans fats: are found in refined vegetable oils, and trans fats are linked to reduced memory and cognitive decline.

- Ready meals and packaged/ processed foods:  Processed foods reduce the production of a brain-derived molecule called neurotrophic factor (BDNF), which is responsible for long-term memory, learning, and the growth of new brain cells.

The best foods that boost brain function are:

- Food high in omega-3: Omega-3 is essential for brain health as it enables brain cells to communicate better, reduces inflammation, aids cognitive development in children, and improves memory in adults.

- Whole grains: including oats, barley, and millet, contain an abundance of B vitamins and other minerals to reduce inflammation in the brain and improve cognitive function.

- Leafy greens: (kale, spinach, rocket) are rich in essential B vitamins, vitamin E, and vitamin K and an abundance of minerals that support brain health and improve memory and focus.

- Beans and pulses: (lentils, chickpeas, kidney beans) are high in fiber, B vitamins, and omega-3. They provide a steady supply of fuel (glucose) to the brain, which aids concentration and memory.

Successful aging is an achievable goal for dietary therapies. The fact that nutritional factors affect a long-term timescale contributes to underestimating their importance for public health. Accordingly, the slow and imperceptible cognitive decay that characterizes normal aging is within the range of action of brain foods.