The eight golden rules for healthy eating

1 EAT HEALTHY FATS

Approximately 60 per cent of brain matter consists of fats, primarily omega-3s. Omega-3s have been shown to improve concentration, memory, focus and mood. Foods rich in omega-3s include oily fish such as mackerel, salmon and sardines. Vegetarian sources include flaxseed, chia seeds and walnuts. Other healthy fats include the monounsaturated fats found in olive oil and avocado. 

2 EGGS FOR BREAKFAST

Kick-start your brain in the morning with eggs. The protein in the yolk increases levels of amino acids in the blood that are vital for the production of serotonin and dopamine, the body’s feelgood chemicals. Eggs also contain choline, a nutrient believed to improve memory. 

3 SPICE IT UP

Spice up your meals with turmeric. This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to improve memory, delay age-related cognitive decline and ease depression. Add...

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