From primary school exams to office deadlines, staying sharp and focused is a priority for many Singaporeans. And in a food-obsessed nation, it’s no surprise that people are turning to their plates for a brain boost. But do “brain foods” really work — or are they just hype?
Let’s take a closer look at some local favourites and traditional picks that are often believed to support brain health.
🐟 1. Fish — Especially Oily Ones
What’s the claim?
Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are essential for brain development and function.
What the science says:
Omega-3s support memory and may reduce the risk of cognitive decline. While supplements exist, eating whole fish also gives you protein and vitamin D — a win-win.
Local tip:
Grilled saba, ikan tenggiri, or even curry fish head (hold the coconut cream!) can be delicious, brain-friendly choices.
🥜 2. Nuts & Seeds
What’s the claim?
Almonds, walnuts, and sunflower seeds are said to boost memory and concentration.
What the science says:
These are packed with vitamin E and antioxidants, which help protect brain cells from stress and aging.
Local tip:
Add a handful of nuts to your breakfast porridge or toss some crushed peanuts into a stir-fry for an easy brain boost.
🌿 3. Traditional Chinese Medicine (TCM) Herbs
What’s the claim?
TCM herbs like ginkgo biloba, goji berries, and ba zhen soup ingredients are often used to enhance memory and focus.
What the science says:
Some herbs (like ginkgo) have shown mild cognitive benefits in studies, especially for older adults. But results vary and may depend on dosage and preparation.
Local tip:
Moderation is key — always consult a qualified TCM practitioner, especially if you’re taking other medications.
🍫 4. Dark Chocolate
What’s the claim?
Chocolate boosts brain function and mood.
What the science says:
Flavanols in dark chocolate may improve blood flow to the brain and support attention, at least in the short term.
Local tip:
Choose chocolate with at least 70% cocoa, and keep portions small — too much sugar or fat can cancel out the benefits.
🫖 5. Green Tea
What’s the claim?
Green tea improves alertness without the jitters of coffee.
What the science says:
It contains caffeine and L-theanine, which can enhance focus and calmness at the same time — a unique combo not found in coffee.
Local tip:
Try a hot cup of Japanese green tea or a lightly brewed chrysanthemum-green tea mix during work breaks.
🧠 The Bottom Line
Some brain foods do have science behind them, but they aren’t magic pills. The best way to support your brain is through a balanced diet, good sleep, regular exercise, and stress management.
So yes — what you eat can influence how you think and feel. Just don’t expect one superfood to do all the work.
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