While ageing is often associated with decreasing memory function, it doesn't necessarily mean that everyone will go through it. In fact, there are many ways that you can make sure that you will retain a sharp mind as you age. This includes getting regular physical and mental exercises, and of course, a healthy diet.

Here are the 5 best brain foods you can include in your diet with their recommended servings.

Salmon

A while back we wrote a blog about the 10 powerful foods that can help protect you against disease, and salmon came in at the top of the list. Well, four years and one pandemic later, and salmon still takes the prime position in the list of foods that are really good for you. Salmon is rich in omega-3 fatty acids such as EPA and DHA (docosahexaenoic acid), which are abundant in the brain. So, if you have high levels of DHA in your blood, you may have a high functioning brain.

The recommended serving of fatty acids by nutritionists is twice a week. However, if you are averse to fish, you can still consider getting supplements but be sure to consult with your doctor beforehand.

Blueberries

Blueberries are well-known for their anti-inflammatory effects since they are rich in antioxidants and anthocyanins compounds. Other antioxidants include Vitamin C, which accumulates in the brain and helps improve the communication between the brain and cells. In addition, many studies have shown that they help reduce the effects of dementia and protect the brain from oxidative stress. This further improves memory and decreases the possibility of short term memory loss.

Nicole DeMasi Malcher, a Registered Dietitian, recommends a sprinkle of berries into your breakfast cereal or smoothie; according to the Victorian Government Department of Health, the standard serving for fruits is 150 grams.

Green Tea

So, our top two best brain foods are fish, fruit and now we move on to a beverage that you can add to your diet for a sharper mind: green tea. Like all food types in this list, green tea offers various benefits. To start, it has enzymes, amino acids, vitamins, and other nutrients that are known to boost your mental function. Moreover, green tea has long been associated with relieving stress and mental fatigue.

Some studies suggest drinking three to five cups per day as optimal (remember, green tea does contain caffeine!), but health benefits can be realised with as little as a single cup of green tea per day.

Turmeric

Most people associate turmeric with either curry or an off-the-wall latte… Turmeric is a deep yellow spice mainly found in South Asia, India, or the Middle East. Its many benefits come from the active ingredient called curcumin which is known to improve memory, especially in people with Alzheimer's. In addition, it's also associated with helping with depression, improving mood, and assisting in the growth of brain cells

If you’re not a fan of curry, there are plenty of turmeric teas in the market; you can also add it to soups, vegetables, even scrambled eggs to get your “little dose of yellow goodness”. Many pharmacies also stock turmeric curcumin extract in either drops or tablet format should you be so inclined.

Pumpkin Seeds

We've gone through fish, fruit, beverages, and spice. Finally, we have snacks in our best brain foods list. Pumpkin seeds are little snacks that you can nibble on to improve your brainpower. They may be small, but each bite is rich in antioxidants known to protect and improve the brain, such as copper, iron, magnesium, and zinc. Generally, these are the nutrients responsible for learning, memory, nerve signalling, and brain function. Studies have shown that people deficient in these nutrients are more at risk of depression, Alzheimer's, and Parkinson's.

Pumpkin seeds are readily available from any supermarket or health food store, and have a long shelf life so you can easily store them and consume at your own pace. Best eaten raw, toasted, or as part of a salad or muesli, pumpkin seeds are a simple, healthy snack that anyone can enjoy.

Helping people stay healthy, happy and carefree

You should always speak to your doctor or dietician before making drastic changes in your diet. But the five foods listed above have all been scientifically proven to assist with memory and mental health, so if you can - regardless of your age - try integrating them into your meals once or twice a week to build the foundation for a longer, healthier life.

At Tunstall Healthcare we’re committed to helping people maintain their health and independence at home, so they can get the most out of life. Whether it’s our personal alarms, at-home monitoring or Connected Care, for over sixty years we’ve been helping people live longer, happier, healthier lives. Reach out to us today to find out more about the solutions that we offer.