Health & Wellbeing

How to Improve Your Memory Through What You Eat

A plate of salmon, which is naturally rich in omega-3

Our cognitive function is one of the most important parts of our biology, but how much time do you spend working on yours?


We should all devote more time and attention to our cognitive function, as it underpins our ability to think clearly, recall memories, and go about our lives feeling our best.


While activities such as brain training exercises can definitely help to improve your memory and focus, it’s also important to think about your diet and its impact on your cognitive health.


Foods rich in omega-3, including salmon, nuts and seeds


You need to make sure your brain is getting all the nutrients it needs to function at its best, and you should think about protecting it from damage caused by free radicals too.


Free radicals are unstable atoms that can cause oxidative stress, which can result in brain fog. But by making sure you’re getting the right nutrients from your diet, you can help to look after your brain health and your wider cognitive function to carry on feeling your best.


The link between Omega-3 and memory


Omega-3 and memory function are closely linked; Omega-3 is actually one of the most important nutrients of all for helping to maintain brain health when taken in the right amounts.


Omega-3 fatty acids have been shown to have antioxidant properties, which can help to stop your brain cells from deteriorating, promoting better overall cognitive health


healthy, happy couple walking by the sea


Around 60% of the brain’s dry matter consists of fats, with the fatty acid DHA especially prevalent, and EPA also prominent.


As a result, it’s vital to make sure you’re getting enough of these specific Omega-3 fatty acids from your diet or from supplements to help keep your memory and wider cognitive function in the best possible condition.


Where to find brain-boosting Omega-3


Fatty fish such as tuna, salmon, sardines, and mackerel are rich in omega-3 fatty acids, but it’s important to check where your fish is being sourced.


Fish that come from waters where overfishing is a problem may contain traces of potentially harmful metals and chemicals, affecting the purity of the Omega-3 you’re putting into your body.


This is why many people choose to take Omega-3 fish oil supplements instead, with MINAMI® guaranteeing sustainably sourced fish oil to reassure you that you’re doing the best for your body and the environment.


In fact, our soft-gel fish oil supplements contain very high concentrations of Omega-3, so you can be sure of the purity of the DHA you’re taking to support your cognitive health.



If you follow a vegan or plant-based lifestyle, you can still get the DHA your body and brain need from MINAMI® with our Vegan DHA Omega-3 supplements, which are made from algae oil rather than fish oil.



Other vegan sources of omega-3 include walnuts, flax seeds, and pumpkin seeds, but these contain ALA, the inferior Omega-3 fatty acid.


Other foods for brain health support


As well as Omega-3, you should also look to include more vitamins and antioxidants in your diet to support your cognitive function, from foods such as:


  • Blueberries: the rich antioxidant content of this superfood is believed to play a key role in improving communication between brain cells, supporting cognitive health
  • Oranges: packed with vitamin C, oranges and other citrus fruits can help to protect cells from oxidative stress
  • Tomatoes: another fantastic source of free radical-fighting natural antioxidants
  • Broccoli: a great natural source of vitamin K, which is known for its ability to enhance brain power
  • Turmeric: this spice contains a compound called curcumin, which has been shown to have antioxidant properties, and may affect inflammatory responses, which may benefit your cognitive function
  • Eggs: a good source of B vitamins, which play an important role in brain development, supporting your cognitive health as a result
  • Dark chocolate: contains a type of antioxidants known as flavonoids, which are believed to help boost memory



Support your brain health by incorporating these foods into a healthy, balanced diet, and consider supplementing your diet with Omega-3 fish oil from MINAMI®. Browse our range to find the right omega-3 supplement for you.


Improve your Omega-3 levels by using MINAMI® supplements regularly. For best results and to see significant changes in your health, a daily usage of at least 3 months is recommended.



Writer and expert