The brain is an energy-intensive organ using about 20% of your body’s energy requirements!

It needs good fuel to keep it going throughout the day.

Eating certain foods that nourish and protect your brain can help slow cognitive decline and improve your brain’s health.

Here are our top five foods linked to better brainpower:

Green leafy vegetables

Leafy greens contain many vital vitamins and minerals. Research suggests these and other phytonutrients found in greens promote healthy cell growth and reduce inflammation.

Oily fish

They are abundant in omega-3 fatty acids, which can help healthy brain function. Flaxseeds, chia seeds, avocados, and walnuts are other plant-based sources of omega-3.

Berries

Berries are filled with phytonutrients like flavonoids and antioxidants which have been shown to improve memory. Plant & Food Research (New Zealand) in collaboration with Northumbria University (UK), showed that compounds found in New Zealand blackcurrants increased mental performance indicators, such as accuracy, attention, and mood. See the research here.

Nuts

A study in the American Journal of Epidemiology suggests that getting plenty of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a rich source of vitamin E!

Wholegrains

Your brain needs plenty of energy! To concentrate and focus our brains need energy in a steady supply. Whole grains are low-GI which means they slowly release glucose into the bloodstream, keeping you alert throughout the day. Brown rice, quinoa, bulgur wheat, and oats are great options!

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*Vitamin C and folate contributes to normal psychological function. **Vitamin C contributes to normal neurological function, when taken as part of a healthy and varied diet.