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It’s no secret that eating well is good for your physical as well as your mental health. Just like organs such as your heart, lungs or muscles, the brain also requires nutrients to keep it happy. Whether you’re cramming for final exams or working hard on a gruelling project at the office, the food you eat can help you boost your memory and improve your concentration. As you hunt for the perfect healthy snack to help you achieve your highest potential, here are a few essential eats to stock up on now.

Oily fish

The body cannot produce essential fatty acids so we must obtain it through our diet. And the most effective omega-3 fats such as EPA and DHA occur naturally in fish.  Omega-3 fats are good for healthy brain function, and according to Alzheimer’s Drug Discover Foundation, “People who have more of these fatty acids in their blood appear less likely to develop Alzheimer’s.” The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers.

Walnuts

It’s funny that walnuts are on the list, as often they resemble tiny brains. Walnuts are nuts with a high source of vitamin E, which helps to prevent cognitive decline, particularly in the elderly. Walnuts are also rich in antioxidants, which fight against free radical damage to the brain cells’ DNA.

Blueberries

Blueberries are undoubtedly one of the best anti-aging and cognition boosting foods around. These little gems protect the brain from oxidative stress while decreasing the effects of age related conditions such as dementia and Alzheimer’s, and even improve our common short-term memory loss.

Pumpkin Seeds

It doesn’t have to be Halloween to enjoy this versatile treat! Eating a handful each day will provide you with the recommended daily level of zinc which helps increase concentration. Plus, pumpkin seeds are a great source of Omega-3 fatty acids.

Green Tea

Ever feel like you cannot concentrate without your coffee fix but always end up crashing in the afternoon? Here’s a healthier solution. A great alternative to coffee is green tea, containing less caffeine but still acts as a mild stimulant while also providing your body with antioxidants and flavonoids.