The best sources of Omega-3 fatty acids come from fatty fish like salmon, and is essential for maintaining brain health and mental function as we age. Salmon is also a great source of protein, potassium and vitamin D, helping you stay mentally alert.

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Dark leafy greens helps keep the brain strong with their excellent sources of nutrients like vitamins K and A, folate, iron, magnesium, manganese and potassium. They are also very versatile in cooking and can be cooked and served several ways – try this spinach dish which also comes with almonds for bonus vitamins and minerals.

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Eggs are rich in vitamins D and B12, which helps ensure the brain and nervous system function well. The high-protein content also helps with the neurotransmitters – such as dopamine and norepinephrine – function in your brain. This dish is also filled with protein-rich baked beans that also come with a host of nutrients like folic acid, iron, magnesium, manganese, potassium and vitamin B6.

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Asparagus can help the brain to shield itself against moderate cognitive decline and can even help slow down the onset of Alzheimer’s, thanks to its rich vitamin and mineral source which include vitamin B and folate. This dish is prepared with gluten-free wild rice, a wholesome grain which is great for heart health.

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With multiple benefits for both heart and brain health, the superfood quinoa is much lauded because it contains a myriad of nutrients and minerals. Plus, it’s rich in both fibre and protein. This zesty salad also contains vitamin C-rich orange and also the super veggie broccoli.

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Studies have shown that eating nuts daily may help reverse some forms of age-related brain deterioration, thanks to their rich source of vitamin E. You can take more nuts by also adding them to your recipes, like the one here. Protein-rich barramundi and nutrient-loaded asparagus complete the dish.

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Lycopene, a powerful antioxidant found in tomatoes, is known to help prevent free radical damage to brain cells. So load up on your tomato intake with this healthy and flavourful dish.

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Pumpkin seeds contain omega-3 fatty acids and also other vitamins and nutrients like magnesium, which is known to have a calming effect on the brain. So now you know, sprinkle pumpkin seeds over your salads, or just try our Easy Couscous Salad recipe.

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Berries have been found in some studies to help brain health by improving and delaying short term memory loss. Go for dark red or purple berries like blueberries and raspberries – snack on them or add them to dessert recipes like this Strawberry Mousse.

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We already know that yoghurt is great for balancing gut health and aid in the body’s digestive system, but some recent studies have found that the probiotics found in yoghurt can have a positive impact on brain activity. More reason to load up and try our Bircher Muesli recipe.

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