Feeling foggy, flat or forgetful? Your brain might just need a better lunch.
Food isn’t just fuel—it’s a key player in how we think, feel and focus. And since your brain burns through around 20% of your daily energy, what you feed it really matters.

Eating a wholefood-based diet helps support cognitive function and mental wellbeing. On the other hand, too much sugar and heavily processed foods can interfere with how your brain regulates energy, leading to inflammation and foggy thinking.

Antioxidants and Flavonoids
These natural compounds help protect brain cells and slow age-related decline. You’ll find them in colourful fruit and veg like berries, leafy greens, and tomatoes. Berries also contain flavonoids that have been linked to stronger memory and learning.

Tips:

• Add fresh or frozen berries to yoghurt, porridge, or smoothies

• Toss chopped spinach into pasta, risotto, or sauces

• Try: Moroccan Beef Meatballs with Sweet Potato & Broccoli

Vitamin E and Healthy Fats
Vitamin E helps protect the brain from oxidative stress. Almonds, avocados, and other foods rich in monounsaturated fats also support heart health and blood sugar control, both important for brain function.

Tips:

• Toast chopped almonds for a salad topper

• Try avocado on grainy toast with tomato and a pinch of salt

• Try: Pumpkin & Kale Risotto

Omega-3 Fatty Acids
Omega-3s are essential for brain health, especially DHA and EPA found in oily fish like salmon and tuna. These fats help reduce inflammation and are linked to lower risk of mood disorders and cognitive decline.

Tips:

• Add chia or flaxseeds to breakfast or baking

• Make a tuna toastie with rocket and cheese

• Try: Atlantic Salmon Risotto

Complex Carbohydrates
Carbohydrates are your brain's main source of fuel. Choose complex carbs like oats, brown rice, and quinoa for steady energy and better focus.

Tips:

• Prep overnight oats for breakfast

• Cook a batch of quinoa or rice at the start of the week

• Try: Smokey Chicken with Potatoes, Corn & Black Bean Salsa

In summary
Eating well isn't just about your body. It's about keeping your brain sharp, too. With the right mix of antioxidants, healthy fats, protein and complex carbs, you can boost focus, support your mood and feel more energised day to day.

Want to give your brain a boost without overthinking it? Our meals are designed by nutritionists to deliver exactly that.