If you are sitting exams, need boost at work or are just looking to safeguard your brain health or increase brain power, a good place to start is to include the below foods and supplements in your diet!
• Oily Fish Essential fatty acids cannot be made in the body, so they must be obtained through diet or supplementation. DHA is vital for brain function and has been shown to improve memory and concentration. E.g. salmon, mackerel, sardines or tuna. Supplementation with a pure natural fish oil is required if oily fish isn’t eaten at least twice a week.
• Blueberries These dark purple berries are a powerhouse of antioxidants and have been shown to help boost memory and increase brain power by activating brain-protective enzymes. Add fresh blueberries to your morning porridge or granola for a sweet taste without any added sugar. My favourite blueberry snack is blueberries served with 2-3 tablespoons of greek yoghurt and manuka honey.
• Wholegrains Loaded with folate and vitamin B6, whole grains can serve as a great brain stimulator. They contain fibre and vitamins that help improve blood flow and circulation throughout the brain. Whole grains also aid in blood-sugar stability, which helps memory function. Good sources of whole grains are 100% whole grain bread, brown rice, quinoa, popcorn, oats and porridge.
• Avocado The healthy fats in avocado help the brain to function and raise your ability to concentrate. It’s also been shown to help with nutrient absorption and is packed with antioxidants, which are always good! Try include therein your diet to help increase brain power.
• Eggs Eating a high-nutrient protein like eggs (which have nutrients including choline, omega-3s, zinc, and lutein) will help concentration. Egg yolks are packed with choline, which helps memory development. Serve hard boiled, scrambled, poached or in an omelette for a very filling breakfast.
• Spinach Who knew Popeye was also a genius. Spinach is a dark green leafy vegetable that is loaded with vitamin E, which has been shown to improve cognitive function. Vitamin E helps increases brain tissue and released dopamine which controls information flow in the brain. Further spinach contains lutein, an antioxidant that could protect against cognitive decline.
• Nuts and Seeds this food group are good sources of the antioxidant vitamin E, which is associated with less cognitive decline as you age”, and you just need an ounce of them a day to get this benefit. Good choices are walnuts, almonds, flaxseeds and pumpkin seeds.
Eskimo-3 is available nationwide in health food stores, pharmacies and online.
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