Your brain is a naturally energy-intensive organ. It utilizes about 20% of your body's total calories, which means it requires constant refuelling from good nutrient sources to maintain concentration and brain productivity throughout the day. 

Nutrients Your Brain Needs to Boost its Mental Capabilities

You've probably realized that when you do certain activities like work or study, you find the need to have snacks beside you to munch on. That's because your brain uses so much energy to function properly, and it gets its energy from the food you consume. However, not all snacks have the nutrients your brain needs to optimize performance.

Research shows that certain foods like fruits, vegetables, fish, and whole grains can boost your mental capabilities, thereby improving productivity, concentration, and memory. This is because these foods contain the ideal nutrients to fuel your brain and strengthen its cognitive powers. Such nutrients include the following:

  • Omega-3 Fatty Acids

This nutrient is an important component to promote intellectual performance. Essentially, omega-3 fatty acids help you with thought processing and general thinking. When you're studying, for instance, omega-3 assists you in remembering information and absorbing details. 

  • Vitamin E

This next nutrient is an antioxidant. Vitamin E is an important ingredient for brain power as it can delay cognitive decline and even boost memory as you age. 

When it comes to brain function, you also need the help of your sense of sight, especially for reading and writing. Fortunately, vitamin E aids in eye health as it protects the cells from any damage and maintains optimal eye performance.

  • Vitamin K

One understated nutrient is vitamin K. This vitamin has been coined as "the forgotten vitamin" as most people overlook its importance. However, vitamin K plays a major role in brainpower and cognitive function. It helps the membrane constituents known as sphingolipids to metabolize. Sphingolipids are integral for the development of the nervous system and influential in cognitive and motor behaviour. With the help of Vitamin K, this brain lipid can multiply and enhance brain function further.
  • Zinc

Lastly, your brain needs regular zinc consumption to strengthen your thinking ability and memory. This nutrient constitutes an integral part of your nervous system structure because it helps regulate communication between different nerve channels. A diet with low zinc may result in faulty memory and incoordination. 
Other nutrients, including iron, vitamin B, protein, and calcium, also contribute to brain development. So, when you incorporate foods rich with these nutrients, you can expect immense improvement in your mental powers.

Superfoods to Enhance your Brain Performance and Memory

Now that you have a better understanding of the nutrients your brain needs, it’s time to know which types of foods they’re found in.

The different varieties of nuts are filled with essential omega-3 fatty acids and protein. They're also high in Vitamin B and E, zinc, and iron, which contribute to brain enhancement. Among all the options available, walnuts and flaxseeds are considered the best source of omega-3 fatty acids in nuts and seeds, respectively.

Oats and wholegrain are high in fibre and carbohydrates, which give a constant energy supply to your brain. Additionally, this food category is high in vitamin B, which assists in building neurotransmitters to enhance memory cognition and auditory attention.

  • Berries

Most berries, especially blueberries and blackberries, are rich in antioxidants. Such nutrients are important to memory and brain cell interaction. As such, having a bowl of berries while you study can help you retain more information and improve comprehension.

  • Leafy Greens

Similarly, vegetables like broccoli are high in antioxidants and Vitamin K, which are associated with one's cognitive health. Moreover, these nutrients protect the brain from stress and radical damage so that you can maximize your brain productivity.

  • Fish

Fish like salmon and tuna are high in omega-3 fatty acids. As such, they help build nerve cells and brain structure. Among the fatty acids they contain, they are rich in Docosahexaenoic Acid (DHA), essential for cognitive function and development. If you're not fond of eating fish, taking fish oil supplements can help you benefit from the same brain nutrients.


Now that you’re aware of which food helps memory and cognitive activity, the next time you buy organic food in Singapore, be sure to add these food items to your list. Fortunately, these brain-boosting foods can be found in Nature's Glory, an online organic grocery store.

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