The top 10 foods to nourish your brain

oily fish such as salmon and sardines these provide essential fatty acids that the body can’t make. Chia seeds Rich in omega-3, sprinkle them onto cereal or yogurts. pumpkin seeds these supply zinc – vital for memory and thought. Berries Provide anthocyanins – potent antioxidants thought to help protect brain cells.

Eggs Include certain b vitamins such as b6, b12 and folic acid. Wholegrains Full of fibre, protein, carbohydrates and b vitamins, plus starch, which provides an excellent source of sustained energy.

Lean red meat Provides a form of dietary iron that is readily absorbed by the body and may contribute to normal cognitive development. turmeric an antioxidant shown to reduce plaque, which can build up in the brain, leading to disease. Nuts a source of omega-3 fatty acids, particularly walnuts. sweet potatoes Packed with phytonutrients, fibre, vitamins a and C, and minerals. w&h