Brain health expert debunks trendy superfoods – and reveals what you should REALLY include in your diet

• Experts at Brainworks Neurotherapy shared what ‘superfoods’ are worth it
• READ MORE: The nine ‘superfoods’ to know about in 2023 – from an ancient grain you’ve likely never heard of to the ‘health drink of the year’

Every year brings with a new host of superfoods and trendy supplements – from beetroot juice to sea moss. 

We’re reportedly more curious about these wonder ingredients than ever, with health-consciousness on everyone’s mind following the global Covid pandemic.

But with such a flurry of alleged miracle products available, how do you know what’s really worth incorporating into your diet? 

What’s more, while wellness trends come and go, ‘fauxperts’ and influencers looking to push fake fads onto willing customers are on the rise, according to a brain training tech practice.

Here, health experts at Brainworks Neurotherapy told FEMAIL which ‘brain foods’ trending on TikTok are actually backed by science – and where you can make easy swaps for more available ingredients.

Every year brings with a new host of superfoods and trendy supplements – from beetroot juice to sea moss. Stock image used

Avocados

Avocados have soared in popularity amongst the Gen Z demographic and are now a frequent addition to breakfast menus. 

The ‘superfood’ has garnered substantial attention on TikTok (9.2 billion views), with some users claiming avocado consumption can support brain health, attributed to the substantial vitamin E content of the fruit.

When asked if we should believe these claims, registered nutritional therapist at Nutrable, Caroline Hind, agreed that there are health benefits to consuming avocados, but there are more everyday food items you can add to your diet that will have the same results.

‘It is true, but avocado isn’t essential for brain health,’ she explained. 

‘Eating a variety of nuts, seeds and green vegetables can meet the body’s vitamin E needs and also provide the brain-supporting B vitamins that are also found in avocado.’

Matcha

Matcha, a finely ground powder variant of green tea, has soared in popularity on TikTok (6.4 billion views) with users often sharing videos of iced or hot latte recipes using the ingredient. 

Some users claim that due to matcha containing L-theanine — an amino acid which has been shown to relieve stress, improve mood and help regulate sleeping patterns — it may have more brain benefits than simply drinking green tea.

‘While both matcha and regular green tea offer health benefits, matcha may have a slight edge due to its higher concentration of certain compounds and the fact that you consume the entire tea leaf,’ James Roy, brain health expert from Brainworks Neurotherapy, remarked. 

Matcha, a finely ground powder variant of green tea, has soared in popularity on TikTok (6.4 billion views). Stock image used 

‘The combination of L-theanine and caffeine in matcha has been shown to have positive effects on brain function.’

However, he says that the differences between matcha and green tea are not dramatic.

‘Regular green tea offers many of the same cognitive benefits due to its rich content of antioxidants, L-theanine, and caffeine, without the potential cost and preparation complexities associated with matcha,’ he added. 

Açaí

Rumoured to be packed with antioxidants and anti-inflammatory compounds, Açaí berries have become increasingly popular, with many flocking to TikTok to share their ‘Açaí bowls’ — a blended variation of the berry, often topped with nut butters, other fruits and granola.

With 2.2 billion views on the platform, some users claim that Açaí berries may protect your brain from neurodegenerative diseases and help to improve memory.

But James Roy says the ‘brain benefits’ of this wonder ingredient is still ongoing research. 

‘Claims about their cognitive effects should be approached with caution,’ he said.

‘While açaí berries are rich in antioxidants, which are known to have potential neuroprotective properties, there is limited direct evidence to conclusively support claims of significant cognitive benefits from consuming açaí berries specifically.’ 

The expert explained that the alleged benefits of the berries are actually linked to their vibrant purple colour. 

‘Berry pigments (flavonoids) that give them their brilliant hues help improve memory and delay memory decline by two to three years,’ he said.

‘Two servings of blueberries per week will keep your flavonoid levels up.’

Meanwhile, Caroline Hind says she recognises the exotic berry as a beneficiary to our health, but notes that these same advantages can be found in alternative, cheaper and more readily available fruits.

‘When it comes to açaí, other darkly-coloured berries can provide similar brain-boosting benefits,’ she added.

‘Eating some blueberries, blackberries, blackcurrants and raspberries every day is a good strategy if these more exotic berries are not available.’

The best foods for brain health, according to the experts 

James Roy has provided a list of the foods that he would recommend for ultimate brain health and why…

Green, leafy vegetables

‘Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene which help keep you sharp and slow cognitive decline.’

Fatty fish

‘Fatty fish are excellent sources of omega-3 fatty acids which helps keep Alzheimer’s disease at bay. Try to eat some salmon, cod or canned light tuna at least twice per week. If you’re not a fan of fish, an omega-3 supplement is a good substitute.’

Berries

‘Berry pigments (flavonoids) that give them their brilliant hues help improve memory and delay memory decline by two to three years. Two servings of blueberries per week will keep your flavonoid levels up.’

Tea and coffee

‘Caffeine offers more than just a short-term concentration boost, it helps alertness over the long-term and actually helps solidify new memories. As with most things too much can be harmful, but a cup or two in the morning can be quite helpful.’

Walnuts

‘Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA) which is good for both the heart and brain.’

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