Top 10 Foods that support good memory

Salmon is an oily fish that is rich in omega-3 fatty acids.

Eating healthy and balanced meals is good for your brain and mental health. Paying attention to your diet can do a world of good, especially if you want to optimise your brain power during stressful times. Eating a brain-boosting diet can support both short and long-term brain functions.

Eating these essential foods will help you get the nutrition you need to function at your best. 

Below is a list of some of the foods you should be eating to enhance your brain power: 

1. Oily fish

Oily fish, such as sardines and salmon, is a good source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including neurons (brain cells). They can, therefore, improve the structure and functioning of neurons. 

2. Whole grains

Whole grains generally have a low-GI, which means they release their energy slowly into the bloodstream, keeping you mentally alert throughout the day. 

3. Blueberries

Research evidence from Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short-term memory loss.

4. Dark leafy greens

Kale, chard, spinach, broccoli: the list of healthy dark leafy greens is a long one, and they’re a vital source of vitamins in the run-up to exams. All dark greens are packed with vitamin K and many of these vegetables also have a healthy amount of vitamin B6 and B12, which are associated with improvements in alertness and memory. 

5. Eggs

Enjoyed by many for breakfast, eggs can be effective brain food. They are a good source of vitamin B6, vitamin B12 and folic acid. Recent research suggests that these vitamins may prevent brain shrinkage and delay cognitive decline. 

6. Broccoli

Broccoli is a great source of vitamin K, which is known to enhance cognitive function and improve brain power. 

7. Peanut butter

Many people think peanut butter is an unhealthy food, but it actually contains healthy fats and lots of protein per serving. This means that just a little can keep you full for a long time. 

8. Fresh fruit

If you need a sugar boost, the naturally occuring sugars in fresh fruit are going to be much more useful than a chocolate bar or two. 

9. Nuts

Nuts may help protect healthy brain function and are a good source of vitamin E.

A study published in the American Journal of Epidemiology suggests that an adequate intake of vitamin E might help to prevent cognitive decline, particularly in the elderly.

10. Avocados

A source of healthful unsaturated fat, avocados may support the brain. Eating monounsaturated fats may reduce blood pressure, and high blood pressure is linked with cognitive decline. Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.