The humble egg is a nutritional powerhouse. Its yolk is especially good for your brain; research suggests that eggs for breakfast can improve overall cognitive performance.

Our brains are fueled primarily by glucose from carbohydrates. Oats contain high-quality carbohydrates that the body breaks down slowly, providing a steady stream of energy.

Lentils are packed with folate, a B vitamin linked to improved brainpower. A perfect addition to your grocery list for a cognitive boost.

Nutritionists recommend nuts for health, but walnuts are the champions for mental performance. A diet rich in walnuts has been found to significantly improve mental sharpness.

Green leafy vegetables (spinach) and cruciferous vegetables (broccoli and cauliflower) are standout performers, effectively slowing the rate of cognitive decline.

Studies have found that eating blueberries regularly could help to improve or delay short-term memory loss. A delicious way to protect your memory.

Rich in lycopene, tomatoes help protect against free radical damage to cells, which is a factor in the development of ailments like dementia and Alzheimer’s.

Freshly brewed tea contains caffeine that boosts memory, focus, and mood. Stick to 2–3 cups a day and avoid the highly sweetened bottled varieties.

Salmon, sardines, mackerel, and tuna are excellent sources of omega-3 fatty acids, which are vital building blocks for your brain's structure and function.

Long known for its memory-enhancing properties, sage can be used as an essential oil or added fresh to meals to boost both flavour and cognitive health.