Six superfoods to boost your memory and mental clarity

When we think about healthy eating, we often prioritise waistlines and gut health, yet the body’s control centre—the brain—is frequently overlooked.

Dr Vassily Eliopoulos, a Cornell-trained longevity expert known as Dr Vass, argues that mental sluggishness is often a nutritional fail rather than just stress.

In a recent update on 2 March, he reminded his followers: “Your brain runs on fuel, not just willpower.”

Signs that the diet is hurting the brain

The brain provides clear warning signs when your menu isn't hitting the mark. Dr Vass identifies several red flags:

• Feeling foggy immediately after meals.
• Needing constant caffeine to "clear" your head.
• Forgetting why you walked into a room.
• Experiencing a significant mid-afternoon energy crash.
• Becoming irritable or anxious when hungry.

Best foods for brain clarity

To boost neuroplasticity and lower inflammation, Dr Vass recommends specific "brain fuels":

• Wild salmon: Rich in DHA for memory and neuron repair.
• Blueberries: Reduces brain inflammation and aids recall.
• Avocados: Healthy fats for cell membrane integrity.
• Eggs: Packed with choline for improved focus.
• Olive oil: An antioxidant powerhouse fighting brain ageing.
• Leafy greens: Provides folate and magnesium.

Worst foods for brain clarity

Conversely, certain items can trigger oxidative stress and impair mental stamina:

• Refined sugar: Spikes insulin and crashes cognitive energy.
• Seed oils: Canola and soybean oils increase neuroinflammation.
• Ultra-processed snacks: Disrupts neurotransmitters.
• Artificial sweeteners: Reduces focus by altering the gut-brain axis.
• Alcohol: Impairs REM sleep and short-term memory.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.