Eating the right foods can have a big impact on brain health and memory. Some foods contain nutrients that promote brain function, protect neurons, and even boost blood flow to the brain. In this article, we’ll explore some of the top brain foods and how they work.
Fatty Fish
Fatty fish like salmon, mackerel, trout, sardines, and herring are excellent sources of omega-3 fatty acids DHA and EPA. These important fats are linked to improved memory and thinking skills. DHA makes up over 30% of structural fat in the brain and supports communication between brain cells. Omega-3s also help reduce inflammation and promote the growth of new brain cells. Eating fatty fish just once per week may help slow age-related mental decline and reduce the risk of dementia.
Berries
Berries are packed with antioxidants called flavonoids that protect neurons against oxidative stress and inflammation. They also stimulate communication between neurons and promote plasticity. Some of the most powerful antioxidant berries are blueberries, blackberries, strawberries, raspberries, goji berries, and acai berries. Regularly consuming a combination of various berries is the best approach for boosting cognition.
Nuts and Seeds
Nuts and seeds contain high levels of vitamin E, an antioxidant that protects brain cells. Walnuts are especially good for brain health, as they also deliver omega-3 fatty acids. Almonds and hazelnuts contain memory-enhancing compounds like L-carnitine and vitamin E. Pumpkin seeds are rich in zinc, iron, and magnesium to support neurotransmitter function. Just a small handful of mixed nuts and seeds each day helps nourish the brain.
Green Leafy Vegetables
Leafy greens like spinach, kale, collard greens, and broccoli are packed with brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. These antioxidants and vitamins reduce oxidative stress on brain cells, improve signaling, and promote blood flow. Getting several servings of green veggies every day helps improve cognition long-term.
Avocados
Avocados are a great source of monounsaturated fats that support stable blood flow to the brain. They also contain vitamin K and folate to sharpen cognitive skills. The healthy fats in avocados are important for maintaining the structure of brain cell membranes. Add some avocado to your next salad for better blood flow to the brain.
Eggs
Eggs are rich in choline, an essential nutrient that acts as a building block for neurotransmitters like acetylcholine. Acetylcholine helps regulate mood, memory, and intelligence. Just one egg yolk contains nearly 300 mg of choline. Egg yolks are also a great source of brain-boosting nutrients like vitamins B6, B12, and folate. Start your day with eggs for sustained mental energy.
Dark Chocolate
Dark chocolate contains cocoa flavanols that positively impact cognitive skills like memory, learning, and focus. Flavanols promote blood flow to the brain and protect neurons against aging. They also stimulate the hippocampus to improve retention of new information. Just a small square of dark chocolate a day provides all the brain boost you need. The higher the cocoa content, the more cognitive benefits.
Coffee and Green Tea
Caffeinated beverages like coffee and green tea energize the brain and sharpen concentration skills. The caffeine in these drinks blocks adenosine, a neurotransmitter that makes you feel tired. This stimulating effect also improves mood, reaction time, vigilance, and memory. Green tea contains L-theanine, which elicits a calming effect to balance the caffeine stimulation. Enjoy a cup of green tea or coffee in the morning for all-day brain power.
Turmeric
The vibrant golden spice turmeric contains the compound curcumin which has been shown to cross the blood-brain barrier. It clears away toxic proteins linked to decreased cognitive function and shows promise for treating mood disorders. Turmeric also increases blood flow and BDNF growth hormone in the brain. Add turmeric to curries, smoothies, stir fries, and soups to reap the brain benefits.
Extra Virgin Olive Oil
Olive oil is rich in anti-inflammatory and antioxidant compounds that support the brain, including vitamin E and oleocanthal. Extra virgin olive oil protects against cognitive decline associated with aging. Studies show improved attention and memory in older adults with regular olive oil consumption. Drizzle extra virgin olive oil on salads, veggies, soups, and grains for better brain health.
Rosemary
Rosemary is a popular herb in Mediterranean cooking linked with cognitive benefits. The scent of rosemary has been shown to improve memory quality and long-term retention. Carnosic acid is one of the polyphenol antioxidants in rosemary that protects neurons from oxidative damage. It promotes increased blood flow to the head and brain. Add fresh rosemary to meat dishes, soups, and salads.
Walnuts
Walnuts are packed with antioxidants and nutrients that optimize brain health. They contain vitamin E, folate, magnesium, iron, prebiotic fiber, and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid with powerful anti-inflammatory effects. Regularly eating walnuts has been proven to increase inferential reasoning, problem-solving, and memory in young healthy adults.
Pumpkin Seeds
Pumpkin seeds are nutritional powerhouses, loaded with iron, zinc, magnesium, copper, manganese, phosphorus, selenium, B vitamins, antioxidants, and omega-3s. Together, these essential nutrients benefit brain function in many ways. Pumpkin seeds enhance mood, sharpen memory, and protect neurons against oxidative damage. Their anti-inflammatory effects also help prevent cognitive decline. Enjoy pumpkin seeds raw, roasted, or blended into trail mixes or smoothies.
Sage
Sage acts as a powerful brain tonic and memory enhancer. Compounds like rosmarinic acid, luteolin, and caffeic acid in sage prevent amyloid plaques and neurofibrillary tangles linked to Alzheimer’s disease. The aromas of sage provide cognitive benefits as well. Even just the smell of sage can boost memory recall and attention span.
Bone Broth
Bone broth made from the bones of beef, chicken, or fish is abundant in amino acids, minerals, and compounds that improve brain health. Glycine helps regulate neurotransmitters and improves sleep quality. Proline supports synapse formation to aid communication within the brain. Minerals like calcium, phosphorus, and magnesium support nerve conduction and bone matrix that protect the brain.
Whole Grains
Enjoying whole grains like oats, brown rice, barley, whole wheat, buckwheat, and quinoa is excellent for overall brain health. They provide an array of vitamins, minerals, antioxidants, and fiber to nourish the brain. Whole grains are also rich in vitamin E, which has been shown to reduce risk of cognitive impairment and Alzheimer’s disease in older adults.
Beets
Bright purple beets are bursting with antioxidants and nitrates that boost blood flow to the brain. This improves oxygenation, cognitive performance, and neurotransmission. Research shows that consumption of beetroot juice significantly improves blood flow, brain health, and cognitive functioning in older people. For a brain boost, enjoy freshly roasted beets or juiced beetroot.
Oranges
Sweet juicy oranges pack a serious nutritional punch. They’re loaded with vitamin C, an antioxidant that fights free radical damage and inflammation in the brain. Oranges also provide flavonoids like hesperidin and anthocyanins, which improve cognition through enhanced neuron signaling. The polyphenols in oranges have anti-tumor effects as well. Drink fresh orange juice or eat oranges whole for brain benefits.
Tomatoes
Tomatoes contain lycopene, a powerful antioxidant that maintains brain health and communication between neurons. Some studies show that lycopene helps prevent cognitive decline associated with stroke and neurodegenerative disease. Cooked tomato products like pasta sauce and tomato soup provide the most easily absorbable lycopene for the brain.
Broccoli
Cruciferous vegetables like broccoli are extremely high in antioxidants and anti-inflammatory nutrients. Sulforaphane in broccoli boosts antioxidant enzymes, reduces oxidative stress, and protects blood-brain barrier integrity. Vitamin K in broccoli also prevents neuronal damage. Enjoy broccoli roasted, raw, or added to soups and salads.
Blueberries
All berries are good for your brain, but blueberries take first prize. They’re positively packed with antioxidants called polyphenols that reduce inflammation and oxidative stress. They also stimulate neuroplasticity by boosting serotonin and acetylcholine. Studies confirm that daily blueberry consumption improves memory, learning, and general cognitive performance.
Coconut Oil
Coconut oil contains medium-chain triglycerides (MCTs) that the body metabolizes easily into ketones. The brain loves this energy source, so coconut oil improves cognitive functioning. It also stimulates insulin sensitivity, increases brain energy metabolism, and blocks amyloid protein buildup. Use coconut oil in cooking, smoothies, oatmeal, or coffee.
Chia Seeds
Tiny but mighty chia seeds deliver inflammation-quelling omega-3s that specifically help boost brain health. They also contain antioxidants that protect neurons from oxidative damage. Chia seeds provide important minerals like zinc, potassium, calcium, and iron to fuel neural signaling. Sprinkle chia seeds on yogurt, oatmeal, salads, or smoothies for cognition enhancement.
Cacao
Pure cacao powder and cacao nibs are supercharged with antioxidants and anti-inflammatory phytonutrients. Flavanols like epicatechin shield the brain against toxic free radical molecules. Cacao also boosts blood flow and oxygen to the brain. Enjoy some dark chocolate with a high cacao percentage or try cacao powder in smoothies.
Lentils
As a vegetarian source of protein, fiber, iron, zinc, folate and magnesium, nutrient-packed lentils support proper brain function in many ways. Folate is especially crucial for cognitive health, including memory formation and information processing. The iron in lentils enhances oxygen flow and nutrient delivery to the brain.
Kimchi
This spicy fermented cabbage provides probiotics for gut and brain health, plus vitamin K, B vitamins and carotenoids for better cognition. The lactobacillus bacteria in kimchi produce GABA neurotransmitters linked to mental health. Kimchi also contains brain-boosting flavonoids that reduce neuroinflammation.
Hemp Seeds
Hemp seeds are an excellent plant-based source of omega-3s and omega-6s, plus magnesium, iron, zinc and potassium to nourish the brain. Protein amino acids in hemp improve neurotransmitter activity as well. The antioxidants and neuroprotective compounds shield the brain against free radicals and toxicity too.
Chestnuts
Chestnuts provide a powerhouse supply of B complex vitamins like folate, thiamin and riboflavin that support and increase brain function. These energizing nuts also contain brain-healthy minerals like magnesium, iron, potassium, phosphorus, zinc and copper.
Foods to Limit for Brain Health
Just as important as eating brain-boosting foods is limiting foods that impair cognition. Reduce consumption of these culprits:
- Refined sugars – Destabilize blood glucose, promote inflammation, and impair neuronal signaling.
- Saturated fats – Increase rigidity in neuronal cell membranes.
- Trans fats – Increase inflammation and amyloid beta proteins.
- Refined carbohydrates – Spike blood sugar, lead to “brain fog” and impair focus.
- Excess alcohol – Causes brain shrinkage, neurotransmitter disruption, and cognitive deficits.
- Sodium – Increases risk of stroke, cerebral small vessel disease, and cognitive impairment.
Conclusion
Optimizing your diet with brain-boosting foods nourishes and protects neurons for enhanced cognition throughout life. Aim to incorporate a variety of the healthy foods discussed daily. Keep your consumption of sugary, high fat and heavily processed foods to a minimum. Feeding your brain the right fuel provides both short and long-term brain boosts for improved mood, memory, focus, and much more.
