What you should consume for a healthy memory and mind

What you should consume for a healthy memory and mind

Your brain is hungry. In fact, it is the hungriest organ in your body. Despite making up only about 2 percent of your total body weight, your brain consumes about 20 percent of your body's total energy demand. But it is a mistake to think that the brain only needs energy to function well; a full complement of micronutrients in sufficient quantities are essential for a healthy brain.

There is even good evidence that improved nutrition can support emotional well-being. A landmark Australian study showed that increasing fresh fruit, vegetables, whole grains and oily fish in the diet reduced the severity of depression.

What about foods to avoid? There seems to be no good news for sugary drinks. In healthy young adults, these drinks rapidly increase markers of inflammation. In animal studies they appear to impair hippocampal function, which has negative effects on learning and memory.

The best foods for the brain

Try to eat these every week to keep your gray matter healthy.

Raw nuts

One serving per day

Oily fish

At least one 140g serving per week

Whole grains

Five to six servings a day


Three to four servings per week

Berries (fresh or frozen)

Half a cup at least three times a week

Green leafy vegetables

A small bowl of salad every day