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Our brain is an essential organ, and we are constantly using it. Especially now, with everyone getting back into the swing of things with school and work piling up, it’s so important to take care of our brain and to fuel ourselves with nutritious food. Certain foods have been shown to improve our memory and concentration, overall helping our brain health. I’ll be listing some of these foods down below. 

  • Foods High in Omega 3 – A fun fact is that over half of our brain is composed of fat, and Omega-3 fatty acids are a huge component of our brain. For this reason, we want to eat foods that are high in Omega-3 as it has been shown to have a big impact on our brain functions. 
    • Fatty fish such as:  Salmon, sardines, trout 
    • Nuts and seeds: Flaxseeds, walnuts, chia seeds, flaxseed oil, canola oil 


  • Berries – Berries are packed full of antioxidants (foods that protect you from free radicals that cause disease). For this reason, they have shown to improve your memory. 
    • Blueberries, strawberries, blackberries 




  • Green, Leafy Vegetables- Green leafy vegetables are rich in nutrients that improve our brain functions, such as Vitamin K, lutein, and beta carotene. These nutrients may help our cognitive functioning, and decrease cognitive decline. 
    • Spinach, kale, broccoli, cauliflower, brussel sprouts, carrots



  • Eggs- Eggs provide a great source of choline, a nutrient that is linked to improved memory and our mental health. As well, eggs are a rich source of B6 and B12, which are essential for our brain functions. For these reasons, eating eggs can be a good way to get more of these essential nutrients. 


  • Green Tea – Green tea has caffeine in it to increase alertness, concentration and memory. As well, it has many antioxidants to prevent cognitive decline, and even has components that can help you feel less anxious. 


  • Dark Chocolate – Dark chocolate is a delicious way to get a specific type of antioxidant called flavonoids. These antioxidants have shown to improve our mood, memory and reduce mental-decline. 


There are many foods that can improve our brain health, as there are many other foods that have not been listed. Don’t be afraid to reach out to a dietitian for more information and tips. Always remember to take care of your mental health as well, and to practice self-care.