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You may choose certain foods to clear your complexion, prevent bloating or avoid blemishes – but what if you could boost your brain power every time you fill your plate?

As we head back to the daily grind and head into autumn, it can be hard to get our brains back into working order. 

The relationship between diet and brain health has been getting a lot of attention lately as scientists have been doing major research into the matter. 

Indeed, Rebecca Katz, author of The Healthy Mind Cookbook spoke to Harper's Bazaar about the movement. 

"It used to be that scientists thought that as you grow older your brain cells die," says Ms Katz.

"Now, we're actually seeing that our brain cells can regenerate – which is largely based on how we eat and exercise."

Want to know what these foods are? Here's a look at the seven super foods for a healthy brain:



Mint is a great source of vitamin A, which can help boost learning skills and increase brain plasticity. It also contains vitamin C which is said to protect against cognitive decline. 


Pumpkin seeds

Pumpkin seeds deliver generous helpings of iron in addition to a mineral trio of potassium, magnesium and calcium – these combined help in the delay of deteriorating mental health.



This white fluffy vegetable is a great source of vitamin K which helps keep your mind sharp as you age as well as boosting your memory. 



Even if eating them isn't totally appealing, your brain loves these teeny tiny fish. In fact, sardines are loaded wth vitamin B12 which has been shown to boost memory and fight off depression. They are also rich in omega-3 fatty acids, which help keep your brain engaged and boost mental energy. 



Beetroot not only works wonders for your skin, it is also known as brain food in the highest order. They are high in nitrites, which increase blood flow to parts of the brain. Vitamin B9 is also stored in them, which aids cognitive functioning and delays a descent to dementia. 



These nuts are a great source of two brain-boosting minerals, zinc and magnesium. Zinc is important because it can warn off depression, as well as improving memory. Magnesium has been shown to regulate sleeping patterns as well as improve learning skills. 


Dark chocolate

The cocoa that gives dark chocolate its addictive flavour is packed with memory-boosting antioxidant powers. In recent studies, cocoa consumption has been linked to higher scores on cognitive tests and also keeps the brain switched on as you age. 


Beetroot sometimes gets left behind in the health and fitness world because, let's face it, it's just not trendy.

Anyone who remembers having to eat the slimy purple stuff as a child was no doubt put off the taste for years.

But in fact, beetroot has always been included in many lists of the most recommended vegetables for health benefits… and if used correctly it can taste AMAZING too.

The vegetable became popular in Roman times as it was then used to treat fever, wounds and skin problems, as well as being used as an aphrodisiac. 

Interested now? We thought so.

Yes, while store-bought beetroot is often drenched in overly-sour juices, fresh beetroot is sweet, earthy and tender to eat. So if you want to make this vegetable part of your five-a-day, go for the fresh kind.

It contains potassium, magnesium, iron, vitamins A, B6 and C, folic acid, carbohydrates, protein, antioxidants and soluble fibres. So, see what we mean by a wonder food now?


To make it a bit easier for you we have compiled a list of all the benefits right here: 

1. Lower blood pressure
Eating beetroot or drinking beet juice can help lower your blood pressure within an hour. The benefit comes from the naturally occurring nitrates in beetroot. In turn, when released into your body it helps relax and dilate your blood vessels, improving blood flow and pressure. 


2. Fight inflammation
Beetroot has a unique source of betaine, a nutrient that helps protect cells, proteins, and enzymes from environmental stress. It's also known to help fight inflammation as well as protect internal organs.


3. Anti-cancer properties
The powerful pyhtonutrients that give beetroot its deep crimson colour may help fight off cancer. Research has shown that beetroot has reduced multi-organ tumour formations and is also being studied for use in treating pancreatic, breast and prostate cancer. 


4. Rich in valuable nutrients and fibres
As seen above beetroot has LOADS of vitamins and nutrients in them which can totally boost your immune system. Minerals like potassium is essential for healthy nerve and muscle functions – while manganese is good for your bones, liver, kidney and pancreas. 


5. Detoxification
The betalin pigments in beetroot support your body's detoxification process, helping to purify your blood and your liver. So if you want to try a detox diet, beetroot is the way to go.



This salad has amazing flavours with the sweet earthiness of the roasted beets and the salty creaminess of the feta –  it is perfection.

This would be great as a starter for your valentine or even as a healthy lunch.

What you’ll need:

  • 2 medium sized beetroots
  • 3 tbsp rapeseed oil
  • 1 tsp sea salt
  • 200g good-quality feta cheese, cubed or crumbled
  • 2 handfuls of rocket

What you’ll need to do: 

  1. To roast the beets, wash and peel them. Cut them into bite-size chunks.
  2. Place in a roasting dish and sprinkle with sea salt and the rapeseed oil. Put them in a pre-heated oven at 200°C for about 45 mins until tender. When cooked, reserve any juices that are in the roasting tin.
  3. Arrange the rocket on two plates and add the feta and roasted beetroot on top.
  4. In a bowl, drain the roasted beetroot juice and add a tsp of balsamic reduction and season.
  5. Pour over the salads and serve with some crusty bread.