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Brain food quiz: How much do you know?

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Which fish may help increase your brain's grey matter?

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Which fish may help increase your brain's grey matter?

  • Your Answer:
  • Correct Answer:

Fish is often referred to as brain food, but it depends of the type of fish you eat. Your brain’s dry weight is made up of about 60% fat and 20% of this is omega-3 and omega-6 fats. These fats can’t be made by the body and must be derived from food. Trout, along with other oily fish, like salmon, sardines and mackerel, contain omega-3 fatty acids and research suggests they may help build the brain's grey matter. One study showed adults who ate the most omega-3 fatty acids had the most grey matter in three brain areas that regulate mood. However, study results are mixed and more research is needed.

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Which of these is best to improve brain health?

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Which of these is best to improve brain health?

  • Your Answer:
  • Correct Answer:

Your brain is made up of 80% water, so to function at your best you need to stay hydrated. Milk is also a healthy choice, but plain water is the simplest way to replace the water we lose each day via urine, sweat and breath. Aim to drink about 1.5 litres a day of non-alcoholic fluids for optimal brain function. Although some research suggests the antioxidants in red wine may have health benefits, like possibly reducing the risk of dementia and heart disease, the risks of alcohol still outweigh the benefits and you should drink in moderation.

Which of these foods contains an essential nutrient that may guard the brain against dementia?

Which of these foods contains an essential nutrient that may guard the brain against dementia?

  • Your Answer:
  • Correct Answer:

Egg yolks are among the richest, natural sources of choline, a nutrient that’s critical for the normal development of the brain. Experiments on rats found those that received plenty of choline before they were born had enhanced memory for their entire lifespan and didn't appear to develop dementia in old age. The effect may be different in humans, but some research suggests that maintaining choline intake in adulthood may also improve cognitive function and memory.

Folic acid in the diet may help protect the brain from:

Folic acid in the diet may help protect the brain from:

  • Your Answer:
  • Correct Answer:

It’s well known that folic acid is key during pregnancy for the healthy development of a baby, but it doesn’t stop there. There seems to be some benefit of folic acid supplements for memory in people with a genetic profile who are unable to use plant sources of the vitamin easily. However, the research in humans is confusing. In some studies, large supplement doses appeared to do more harm than good, memory wise. In other studies, folic acid supplements appear to protect brain health. Meanwhile, studies in mice have found that folic acid deficiency may play a key role in Parkinson's and Alzheimer's diseases.

Which spicy food contains a substance that may help prevent Alzheimer's disease?

Which spicy food contains a substance that may help prevent Alzheimer's disease?

  • Your Answer:
  • Correct Answer:

If you want an excellent excuse for a curry, you’ve found it. Turmeric, a spice used in curry powder, is rich in curcumin. Purified extracts of curcumin have been shown to help block the formation of beta-amyloid plaques in brain tissue. These plaques are characteristic of Alzheimer's disease. However, curcumin is poorly absorbed from food into our body, and studies using curcumin have used supplements containing a thousand times more curcumin than you’d get in your diet. But that’s no reason to stop enjoying curries!

Which of these drinks has the most antioxidants?

Which of these drinks has the most antioxidants?

  • Your Answer:
  • Correct Answer:

Good news for chocoholics! A study by food scientists found that the antioxidant concentration in a cup of hot chocolate was higher than that found in either red wine or green tea. Research shows antioxidants help guard against disease by protecting cells in the brain and body from damage. It’s worth remembering that foods with a high antioxidant content in lab tests don’t necessarily have the same antioxidant effect in our body.

Which of these diets may slow ageing of your brain?

Which of these diets may slow ageing of your brain?

  • Your Answer:
  • Correct Answer:

A new diet, called the MIND diet, combines the Mediterranean diet and the DASH diet -- that have both shown positive effects on the brain. Specifically, they appear to protect against cognitive decline in population studies. One study showed people who followed the MIND diet closely were 52% less likely to develop Alzheimer’s disease. Some components of the MIND diet include:

  • Green leafy vegetables
  • Other veg like broccoli and red peppers
  • Berries
  • Beans
  • Wholegrains.

Which of these foods may help exam performance?

Which of these foods may help exam performance?

  • Your Answer:
  • Correct Answer:

Studies show that eating breakfast can improve your performance in exams. The best choices include slow-release carbohydrates like porridge or wholegrain bread. Choose low sugar cereals like muesli to sustain blood sugar levels. Protein is also a great choice, plus, milk, eggs or yoghurt will keep you satisfied for longer. You can also choose a food rich in omega-3 fats such as sardines or mackerel.

Which vitamins have been proved to boost brain power?

Which vitamins have been proved to boost brain power?

  • Your Answer:
  • Correct Answer:

There are many supplements that claim to boost brain power, but while some of them show promise, none have proven results. Supplements are only useful when your diet lacks a certain nutrient - but it’s best to get your nutrients from food sources where possible. Always talk to your GP before starting to take a supplement.

Which of these drinks has been proved to improve concentration:

Which of these drinks has been proved to improve concentration:

  • Your Answer:
  • Correct Answer:

Some studies suggest caffeine can help you focus and concentrate better, but they are inconclusive and more research is needed. Caffeine in coffee, tea and energy drinks can boost your alertness, but the effects are short-lived and sadly, it doesn’t leave you with a higher IQ. Plus, too much caffeine can have negative effects if you’re caffeine sensitive, such as feeling nervous or fidgety.

Too much of which of these is NOT good for the brain?

Too much of which of these is NOT good for the brain?

  • Your Answer:
  • Correct Answer:

The type of sugar known as glucose is your brain’s preferred energy source, and some studies suggest it helps regulate some brain functions, including learning and memory. But you don’t need sugar in your diet – your body makes glucose from the starchy food we eat.

 

To keep your brain healthy, you should also avoid excess salt, as this increases the risk of high blood pressure and in turn the risk of stroke. Too much trans fat from takeaway meals (especially doner kebabs) can also increase your risk of furred up arteries and stroke.

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