10 Best Superfoods to Boost Your Brain and Memory

27 February 2023

For those of you still working from home, the importance of looking after your mental health cannot be emphasised enough. Distractions from the kids, family members or working longer hours than you would if you were working from office can lead to additional tolls on your mental wellbeing. To improve mental health and keep your brain healthy, try incorporating these 10 superfoods into your daily diet today.

1. Oily Fish

Fishes are generally good for your health, but salmon is still the best type of fish to consume. It contains omega-3 fatty acids, which is known to help prevent mental disorders such as depression and helps boost learning memory as well. Try eating fish at least twice a week, but if you’re not a fan, consult your doctor about consuming omega-3 supplements for a well-balanced diet.

2. Yoghurt
Rich in potassium and magnesium, yoghurt is an excellent source of Lactobacillus, a probiotic found in live-culture yoghurts. Studies have shown that this probiotic aids in reducing stress, anxiety and depression. Best eaten with a bowl of cereal for breakfast to kick-start the day ahead. Opt for Greek yoghurt instead of flavoured ones, which are higher in sugar content and preservatives. You can also substitute coconut milk with a dollop of Greek yogurt to keep the recipe healthy.

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3. Olive Oil
According to a clinical professor from Columbia University, olive oil does not only promote a healthy heart but also improves brain function and reduces the risk of depression. A study of the Mediterranean diet consisting of high amounts of olive oil by the University College London showed similar results. Opt for extra virgin olive oil (EVOO) as it contains a higher amount of antioxidants that help build a stronger immunity system.

4. Dark Chocolate

This could be the best food on this list, because who said chocolates aren’t good for you? Dark chocolates contain high levels of flavonoids, a type of antioxidant. Studies have shown that they contain brain-protecting nutrients which help to improve your mood and cognition.

5. Nuts
Similar to salmon, nuts are an excellent source of omega-3 fatty acids that helps prevent depression. For example, cashews help provide oxygen to the brain with a small amount of magnesium. While almonds have a compound called Phenylalanine, known to assist the brain in producing dopamine and other neurotransmitters that boosts your mood. In other words, these are natural chemicals that will make you feel happy!

Read: 10 Best Food for Healthy Eyes

6. Avocados

These fatty fruits aren’t only meant to make your breakfast toast aesthetically pleasing for your Instagram shot, they are rich in vitamin K and folate, which protects your brain against strokes. The green delight also contains lutein that studies have shown, promotes strong brain function.

Read: 5 Health Benefits of Coconut Oil

7. Berries

Strawberries, raspberries, blackberries and blueberries are the best healthy snacks to munch on when you’re feeling peckish. These citrus fruits are rich in antioxidants which help repair cells, combat inflammation, and are found to improve symptoms associated with anxiety and depression. Blueberries and strawberries contain a compound called Polyphenolics, which have been found to improve focus and increase attention span.

8. Leafy Greens
Leafy greens are the go-to food you must include in your diet - this comes as no surprise! If you’ve been including spinach, lettuce, broccoli and cucumbers in your diet, you’re on the right track to a healthier you. These leafy greens are rich vitamin K and beta carotene, and research has shown that people who consume these vegetables daily have a stronger memory than those who don’t. Are you up for the challenge? Check out these must-try vegan and vegetarian restaurants in Singapore.

Read: Where to Buy Organic Goodies and the Best Superfoods Online

9. Chicken
A good source of protein, chickens have an amino acid called Tryptophan that helps your body develop protein and certain brain-signalling chemicals. This amino acid, together with a building block of protein, influences your mood by producing the neurotransmitter serotonin (a happiness hormone).

10. Tomatoes
Do you know eating tomatoes twice a week helps fight depression? Tomatoes are rich in Lycopene, which has been linked to reducing the risk of prostate cancer and heart attacks. Next time you order your salad, always ask for extra tomatoes!

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