Brain food: Eat fatty fish, walnuts, dark chocolates to improve memory, keep brain healthy

A healthy diet is important for our overall well-being, but some foods are particularly useful in maintaining how your brain functions, for improving memory and reducing cognitive decline as you age. And the best thing is, you don’t have to wait till you’re old to start including them into your diet.

What we eat affects how we think, remember things, and perform mentally. Eating brain-healthy foods can also enhance your memory, concentration, and clarity, so including these foods in your children’s diet is also a good idea.

Let’s take a look at the foods that are most effective in enhancing brain function and memory.

• Fatty Fish

Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids which are very important for the brain. These good fats are said to aid in memory and cognitive function as well as the development of the brain. They are also anti-inflammatory which means they help in averting harm to the brain, according to the National Institutes of Health (NIH).

How to incorporate fatty fish into your diet:

• Include grilled or baked salmon in your meals twice a week.


• Add mackerel or sardines to salads or sandwiches.


• Try omega-3-rich fish oils or supplements if you don’t eat fish.

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• Blueberries

Harvard Medical School states that the antioxidants and flavonoids in blueberries help in preventing oxidative stress and inflammation of the brain. These antioxidants also boost neuronal communication and memory formation. Studies indicate that regular consumption of blueberries may help reduce cognitive decline associated with ageing.

How to add blueberries to your diet:

• Add fresh or frozen blueberries to smoothies, cereals, or oatmeal.


• Use them as a topping for yoghurt or enjoy them as a snack.

• Walnuts

A study published in the Journal of Nutrition, Health & Aging associates walnut with improved cognitive performance due to high levels of omega-3 fatty acids and vitamin E found in them, which are essential in maintaining a healthy brain and averting deterioration in the memory department. There have also been studies linking walnuts to better memory retention and cognitive activities.

How to include walnuts in your diet:

• Snack on a handful of walnuts.


• Add chopped walnuts to your salads, yoghurt, or baked goods.

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• Dark Chocolate

Dark chocolate, especially that with 70 percent or more of cocoa solids, has a high concentration of flavonoids, caffeine and antioxidants, all of which improve the functionality of the brain. Research from the Journal of Psychopharmacology. Flavonoids help improve blood flow to the brain, memory, attention, and overall cognitive abilities.

How to enjoy dark chocolate:

• Have a small piece of dark chocolate as an afternoon snack.


• Use it in baking or add cocoa powder to smoothies.

• Eggs

Eggs are a rich source of several nutrients that promote brain health, including vitamins B6 and B12, folate, and choline. Choline, in particular, is important for memory and mood regulation. The National Institute on Aging emphasises the role of choline and B vitamins in eggs for maintaining memory and reducing age-related cognitive decline.

How to include eggs in your diet:

• Enjoy boiled, scrambled, or poached eggs for breakfast.


• Add eggs to salads or use them in cooking to make nutrient-dense meals.

• Leafy Green Vegetables

Leafy greens like spinach, kale, and broccoli are loaded with nutrients such as vitamin K, lutein, and folate. These nutrients have been shown to improve brain function, memory, and cognitive health, as noted in Neurology journal. They also help slow down age-related cognitive decline.

How to add leafy greens to your diet:

• Include spinach or kale in your salads, soups, or smoothies.


• Stir-fry or sauté leafy greens as a side dish for your meals.

• Turmeric

Turmeric contains curcumin, a compound that has anti-inflammatory and antioxidant properties. Curcumin is known to supports brain function and reduces inflammation linked to cognitive disorders, according to American Journal of Geriatric Psychiatry.

How to use turmeric:

• Add turmeric to soups, curries, or rice dishes.


• Mix turmeric powder into smoothies or warm milk for a comforting drink.

Also read | 6 lifestyle habits damaging your brain health, what you can do

• Pumpkin Seeds

Pumpkin seed is rich in magnesium and zinc, both of which contribute to enhancing the health of the brain. Zinc also plays a crucial role in enhancing learning, memory, and overall brain function, whereas magnesium enables the brain to learn and focus.

How to incorporate pumpkin seeds into your diet:

• Snack on roasted pumpkin seeds.


• Add pumpkin seeds to salads, oatmeal, or baked goods.

• Oranges

Oranges have a high concentration of vitamin C which supports the production of neurotransmitters crucial for brain communication, according to the Cleveland Clinic. Vitamin C also protects the brain from oxidative damage, slowing cognitive deterioration.

How to enjoy oranges:

• Have a glass of fresh orange juice in the morning.


• Eat fresh orange slices as a snack or add them to fruit salads.

• Green Tea

Green tea is packed with antioxidants, particularly catechins, which help improve brain function. It also contains caffeine and L-theanine, which work together to enhance focus, alertness, and memory, as found by research from the Nutrients.

How to enjoy green tea:

• Drink a cup of green tea in the morning or as an afternoon pick-me-up.


• Experiment with different flavours of green tea, such as jasmine or matcha.

By eating these brain-boosting foods every day, you can enhance your memory, concentration, and general cognitive abilities. A balanced and nutrient-rich diet is an essential measure for ensuring healthy brain functioning at any age.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.