If you’ve ever walked into a room and forgotten why, you’re not alone—memory lapses happen to everyone. But research suggests that what you eat can play a powerful role in keeping your brain sharp. Nutrition experts point to omega-3 fatty acids as key nutrients for supporting cognitive function, improving memory, and protecting brain health as we age. Incorporating omega-3-rich foods into your diet could give your memory—and overall brain performance—a noticeable boost. Here are four top foods experts recommend to help keep your mind alert and focused.
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1. Fatty Fish (Salmon, Mackerel, Sardines)
Good news for seafood lovers! Fatty fish like salmon, mackerel, and sardines is among the best foods for your health. "Fatty fish is high in DHA, an omega-3 fatty acid critical for brain cell structure and synaptic plasticity," Dr. Kuruvilla explains. "Regular intake is linked to slower brain aging." She suggests grilling salmon with lemon and herbs or mixing canned sardines with avocado on toast. Yum!
2. Walnuts
Walnuts provide a good amount of protein and fiber, both of which help maintain satiety and stabilize blood sugar levels, preventing spikes that can lead to insulin resistance.
"Walnuts have significant amounts of alpha-linolenic acid (ALA), a type of omega-3 fat. This nutrient is essential for the functions of metabolism and brain health. The polyphenols found in walnuts also have anti-inflammatory effects that are beneficial for metabolic well-being," Dr. Varsha Khatri, a registered dietitian nutritionist (RDN) at Prowise Healthcare, notes.
3. Olive Oil
Olive oil is a top choice when it comes to healthy fats you can add to your diet. Beyond supporting weight management, digestion, and energy levels, it offers powerful benefits for your brain. Dr. Jeanine Bowring, a naturopathic doctor, says olive oil is "rich in polyphenols," which help protect the brain from inflammation and oxidative stress. These benefits are associated with improved memory, enhanced focus, and a lower risk of age-related cognitive decline. Incorporating olive oil into your daily routine is an easy way to promote long-term brain health.
4. Chia Seeds
Chia seeds are excellent for brain health because they are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports cognitive function and helps maintain healthy neuronal membranes. Omega-3s have been linked to improved memory, focus, and mood regulation, as they reduce inflammation in the brain and promote efficient communication between brain cells. Additionally, chia seeds provide antioxidants, fiber, and minerals like magnesium, which help protect brain cells from oxidative stress and support overall neural health, making them a simple yet powerful addition to a brain-boosting diet.
The benefits go beyond brain health; they're also great for those looking to shed weight. "Water is absorbed by chia seeds, hence expanding the stomach and making one feel satisfied. This is useful for appetite control and prevents overeating. Further, omega-3 fatty acids contained in chia seeds render them anti-inflammatory, thereby promoting a general healthy metabolism," Dr. Varsha Khatri reveals.
