Our brains are constantly active, even as we sleep, so they need a steady fuel supply. Just as the body requires specific nutrients to stay healthy, the brain needs a range of vitamins, minerals and healthy fats to thrive.

Incorporating brain-boosting foods into your daily routine is easier than you might think. Adding a side of leafy greens to your meals, snacking on nuts, or including fish in your weekly menu can make a significant difference.

These foods not only benefit brain health, they also contribute to overall wellbeing.

The benefits of brain-boosting foods are wide-ranging. Many are rich in antioxidants, which protect the brain from oxidative stress – a process that can contribute to the ageing of brain cells.

Other foods, such as tuna, are high in omega-3 fatty acids, which have been shown to enhance memory and reduce the risk of cognitive decline.

Broccoli is packed with antioxidants and vitamin K, a nutrient linked to better brain function and memory.

Nuts and seeds, particularly walnuts, almonds, and flaxseeds, provide essential fatty acids and vitamin E, which support brain health and help combat age-related mental decline.

Top 10 foods for brain health

1. Oily fish (such as tuna, salmon, trout, sardines) – rich in omega-3 fatty acids.
2. Blueberries – packed with antioxidants that may delay brain ageing.
3. Turmeric – contains curcumin, which has anti-inflammatory properties.
4. Broccoli – high in antioxidants and vitamin K, beneficial for cognitive function.
5. Nuts/seeds (especially walnuts) – rich in healthy fats, antioxidants, and vitamin E.
6. Eggs – a good source of several nutrients tied to brain health, including vitamins B6 and B12.
7. Whole grains (such as oats, brown rice) – provide a steady supply of energy to the brain.
8. Leafy greens (such as spinach, kale) – rich in vitamins and antioxidants.
9. Avocado – contains healthy fats that support blood flow and brain function.
10. Greek yoghurt – a source of probiotics and protein, promoting gut health and cognitive function.

Quick tuna, lentil and avocado salad

This vibrant salad is not only loaded with flavour but also features brain-boosting ingredients such as omega-3-rich tuna, antioxidant-packed spinach, and healthy fats from avocado. Together with lentils and almonds, this salad provides a nutrient-dense meal that supports both cognitive function and overall health.

INGREDIENTS

• 1 cup spinach leaves, roughly chopped
• 400g can lentils, rinsed and drained
• ½ red capsicum, finely diced
• 270g can tuna, drained and flaked
• ¼ red onion, finely sliced
• 1 Lebanese cucumber, cut into rounds
• ½ apple, sliced into matchsticks
• ½ avocado, diced
• ¼ cup almonds, toasted and chopped

Dressing

• 2 tbsp extra virgin olive oil
• 2 tbsp apple cider vinegar
• 1 tsp pure maple syrup
• ½ tsp Dijon mustard
• sea salt flakes and black pepper

METHOD

1. Place the spinach, lentils, red capsicum, tuna flakes, red onion, cucumber, apple and avocado in a bowl. Toss together gently and season with sea salt and black pepper. Then top with the chopped almonds.
2. To make the dressing, combine the ingredients in a screw-top jar and season with sea salt flakes and black pepper. Shake well and drizzle over the salad. Toss gently to combine.

Serves 2

Creamy broccoli, dried cranberry, risoni and grape salad

This salad is a refreshing blend of textures and flavours with the added benefit of brain-boosting broccoli. It is rich in antioxidants and nutrients such as vitamin K, broccoli supports cognitive function, making this dish both tasty and nourishing for your mind.

INGREDIENTS

• 330g (1½ cups) risoni pasta
• 1 head of broccoli, stems and florets finely chopped
• 1 small red onion, very finely diced
• 1 cup red grapes, halved
• ⅔ cup dried cranberries, roughly chopped
• ½ cup almonds or pine nuts, toasted and roughly chopped

Dressing

• 2 tbsp mayonnaise
• 1 cup Greek or natural yoghurt
• 1 tsp Dijon mustard
• ½ lemon, juice squeezed
• sea salt and pepper

METHOD

1. Place a large pot of water on to boil. Salt the water and once boiling, add the risoni. Cook until al dente, about 8 minutes, taking care to avoid overcooking as it will become soggy. Drain and rinse in cold water. Set aside.
2. For the dressing, mix all ingredients in a large screw-top jar and season well with salt and pepper.
3. Using a large bowl, combine the raw broccoli, risoni (it may need another quick rinse in cold water before you add it so it’s not sticky), red onion, red grapes, dried cranberries and chopped almonds. Add the creamy dressing to the salad and toss. Season well with salt and pepper.

Serves 4

Oat, dried cranberry and walnut cookies

Rich in healthy fats, fibre, and antioxidants, these treats make a nourishing snack that supports mental sharpness while satisfying your sweet tooth.

INGREDIENTS

• 80g (1 cup) old-fashioned (wholegrain) rolled oats
• 120g (1 cup) plain flour
• ½-1 tsp ground cinnamon
• ½ tsp baking powder
• ½ tsp bicarb soda (baking soda)
• small pinch of sea salt flakes
• 115g unsalted butter, softened
• 210g (1 cup) packed brown sugar
• 1 large egg
• 1 tsp vanilla extract
• 75g (¾ cup) walnuts, coarsely chopped
• 40g (⅓ cup) LSA mix (linseeds, sunflower seeds and almonds)
• 60g (½ cup) dried cranberries or sultanas, roughly chopped

METHOD

1. Preheat the oven to 180C fan-forced (200C conventional) and line two baking trays with baking paper.
2. In a bowl, combine the oats, flour, cinnamon, baking powder, bicarb soda and salt.
3. In a separate bowl, beat the butter and brown sugar until light and fluffy. Add the egg and vanilla extract, and mix until smooth.
4. Gradually add the dry ingredients to the butter mixture, stirring until just combined. Fold in the chopped walnuts, LSA mix and dried cranberries.
5. Using an ice-cream scoop, scoop tablespoons of dough into balls and place them on the prepared baking trays, leaving space between each.
6. Bake for 10-12 minutes or until the cookies are golden around the edges. Let them cool on the tray for a few minutes before transferring to a wire rack.

Makes 20 cookies

Note: If the dough seems too wet, place in the fridge for 20 minutes to firm up before rolling. If the mixture seems too dry, add 1-2 tablespoons of water and mix through.