Food groups that help enhance cognitive ability

Nutritionist Manvi Lohia – founder of the Wellness Centre in Ekaanta, Haridwar (India) has listed food groups that should be consumed to enhance cognitive ability and brain health.

1. Fatty fish

Fatty fish, including salmon, sardines, and mackerel, are some of the best brain foods. They are rich in omega-3s, which can help keep your brain sharp and focused. Try to include fatty fish in your diet at least twice a week for a significant cognitive boost.

2. Berries

Berries like blueberries, strawberries, and raspberries are not only delicious, they are also packed with antioxidants and flavonoids. These compounds help improve memory and slow brain aging. Add a handful of berries to your breakfast cereal, smoothie, or salad for a brain-boosting boost.

3. Nuts

Nuts such as almonds, walnuts, flaxseeds and chia seeds are all excellent sources of omega-3 fatty acids and antioxidants.

Studies have shown that regular consumption of omega-3 fatty acids can improve memory and reduce the risk of Alzheimer's disease.

Snacking on nuts or adding them to yogurt or oatmeal can support brain health and boost cognition.

4. Dark chocolate

Dark chocolate may be good for the brain because it has at least 70% cocoa content, contains flavonoids, caffeine and antioxidants that can boost brain function by increasing blood flow to the brain.

Enjoying dark chocolate in moderation may provide cognitive benefits.

5. Green leafy vegetables

Green leafy vegetables like spinach, kale, and broccoli are loaded with antioxidants, vitamins, and minerals that support brain health.

Adding green leafy vegetables to salads, smoothies and side dishes may help protect against cognitive decline.

Dietary advice

Nutritionist Manvi Lohia recommends starting your day with a smoothie made with banana, spinach, flaxseeds and a handful of berries for a brain-boosting breakfast.

For lunch, a salad with mixed greens, walnuts and grilled salmon provides a balanced meal rich in omega-3 fatty acids and antioxidants.

Snacks can also be nutritious and beneficial for cognitive health. Pieces of dark chocolate, a handful of almonds, or a cup of yogurt with mixed berries are all great options.

For dinner, consider a salmon fillet served with steamed broccoli and quinoa for a nutrient-rich meal that supports brain function.