Posted on July 06, 2020 by Jenny Cromack

Have you ever wondered how you can have moments reminiscing with friend, talking about all of the vivid memories from previous years, but then some days find yourself staring into an empty room wondering why you went in there in the first place?!

I don’t know about you, but I do. Or, how I can remember every single lyric from a classic 2000’s song but can’t remember what I was asked to get my mum from the shops! But, how many times have we thought what have I eaten today, yesterday or even the past week? And how does this influence my brain? The foods we consume in our daily diet can have a a big influence on the function of our brain, so this blog is going to look at brain foods! Foods we can eat to boost our memory and help to slow down and impairment in our memory.

As personal trainers we often focus on recommending foods to assist with physical performance or weight loss, but usually, the effect a food has on our physical performance or bodies is the same affect it will have on our brain too. But alongside this, there is also evidence to suggest that consuming certain foods, along with a varied and balanced diet, can enhance brain function rather than hinder it.

So let’s cut to the chase and get to the foods! Which foods boost memory, our brain function and concentration? Below are a small handful of examples of the foods we should include in our diet to improve not only brain function but brain health too.


Berries are well known for their strong antioxidant contents but besides being high in antioxidants they are particularly very good at stopping any inflammation that could potentially damage brain cells, including stress! Berries dark in colour like blueberries, raspberries and blackberries are usually recommended but all berries still have great benefits.

Monosaturated Fats

Following a diet with high monosaturated fats is well known for the benefits it has towards the brain and the cardiovascular system. A chemical called acetylcholine is important for the ability to learn, concentrate and remember. Monosaturated fats can increase the acetylcholine in the brain therefore…. you can guess the rest!

Foods high in monosaturated fats are:

  • Avocado
  • Nuts
  • Olive oil
  • Safflower oil
  • Sunflower oil
  • Peanut oil and peanut butter
  • Sesame oil


Omega-3 fatty acids play a huge role for the building blocks of the cell membrane that surrounds our neurons. Having a good amount of Omega-3 fatty acids can help brain neurons to function properly. Omega-3 can be found in foods such as oily fish, nuts and seeds and plant oils or can also be a form of supplementation.

This brief overview shows just how important foods can be in our daily life and how they can have an influence on not only our physical performance but our mental capability too. Including these foods in a balanced diet will not only physically improve your health but will allow to help build a healthier and happier mind.