While we’ve always known that what we eat affects our bodies and how we look, scientists continue to uncover evidence that what we eat plays a huge role in the health of our brains. Yes, when it comes to staying mentally sharp and focused, eating plenty of brain foods matters, especially for our gray matter.
Brain foods are those that are rich in antioxidants, healthy fats, vitamins and minerals. They provide your brain with energy and aid in protecting brain cells, which helps ward off development of brain diseases.
What are the top brain foods? Below are foods for brain health that experts recommend regularly including in your diet to help stave of age-related cognitive decline:
1. Avocados
While avocados often get a bad rep because of their high fat content, it’s important to note that these green powerhouses are packed with monounsaturated fats (the “good” kind), which have been shown to lower rates of cognitive decline.
Containing both vitamin K and folate, avocados help prevent blood clots in the brain (protecting against stroke), as well as help improve brain functions related to memory and concentration.
Avocados’ creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods, or try these brain foods in one of these 50 amazing and easy avocado recipes.
2. Beets
Beets are root vegetables and some of the most nutritious foods for the brain that you can eat. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance.
Plus, during tough workouts, beets actually help boost energy and performance levels while protecting against brain aging, according to research.
Try them in this borscht recipe.
3. Berries (such as blueberries)
Proving that great things do come in small packages, blueberries and other berries (like strawberries, blackberries, raspberries, etc.) are fruits that experts recommend consuming daily. That’s because they’re tremendous brain foods.
For starters, blueberries are one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration, cognitive decline and stress.
Meanwhile, berries in general have been shown to protect against neurodegenerative diseases, with certain studies revealing eating berries enhances signaling in the brain.
Get your daily dose of brain food berries in an omega blueberry smoothie or in a healthy blueberry cobbler.
4. Bone broth
Bone broth is among the top brain foods because its content of amino acids like proline and glycine are required for proper brain function.
In addition, research has shown promising results in potentially treating severe adult traumatic brain injury using bone marrow mononuclear cells, which are abundant in bone broth. Certain studies have also noted that bone broth could replenish nutrients that may help stave off brain disease such as Alzheimer’s.
You can make your own beef bone broth or chicken bone broth, both of which are top brain foods.
5. Cruciferous vegetables (like broccoli)
Your mom got it right when she told you to eat your broccoli. Along with related cruciferous vegetables like cauliflower, cabbage, kale and Brussels sprouts, broccoli is one of the best brain-healthy foods out there thanks to its high levels of vitamin K and choline, which can help keep your memory sharp.
Additionally, cruciferous vegetables contain a number of phytonutrients that protect brain cells against oxidative stress.
Try crockpot beef and broccoli, creamy broccoli soup or broccoli pesto dip to get this popular brain food in your diet.
6. Celery
Celery’s high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation.
Celery also contains luteolin, an antioxidant known to reduce brain inflammation, which has been linked to cognitive decline and neurodegenerative diseases. Luteolin may also support memory and learning by protecting brain cells from oxidative damage.
Not sure where to begin with eating more celery? Try ants on a log or refreshing super hydrator juice recipes.
7. Coconut oil
When it comes to your brain, coconut oil can help suppress cells that are responsible for inflammation. It may also help with memory loss as you age.
Coconut oil is rich in medium-chain triglycerides (MCTs), which can be converted into ketones. These ketones serve as an alternative energy source for the brain, especially beneficial in conditions like Alzheimer’s disease, where the brain’s glucose metabolism may be impaired.
Coconut oil and related MCT oil are also two of the most popular fats for people following the ketogenic diet, which research has suggested may offer benefits related to reduced Alzheimer’s risk due to ketone bodies having a neuroprotective impact on aging brain cells.
Get your dose of coconut oil in this coconut crust pizza.
8. Dark chocolate
Not all chocolate is created equal. In fact, dark chocolate can actually be very good for you!
Chocolate is chock-full of flavonols, which have antioxidant and anti-inflammatory properties. Studies have shown cocoa can increase cerebral blood flow and cerebral blood oxygenation — plus it can help lower blood pressure and oxidative stress in the brain and heart.
These flavonoids, particularly epicatechin, which have been shown to improve memory, increase blood flow to the brain and reduce oxidative stress. Dark chocolate also stimulates endorphin production, promoting mental well-being.
But don’t go wild munching on Hershey’s Kisses just yet. Most of the chocolate you see on supermarket shelves is highly processed and not considered a great food for the brain.
The rule of thumb is the darker the chocolate, the more perks it offers.
Skip milk and white chocolates, and opt for a minimally processed dark chocolate with at least 70 percent of cocoa. This ensures you’ll get your cocoa fix and its brain benefits!
Satisfy your sweet tooth with these dark chocolate almond butter cookies or chocolate-covered berries.
9. Eggs
On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. If you’ve been having only egg whites, the yolk’s on you.
Eggs, especially the yolks, contain large amounts of choline, which helps in fetal brain development for pregnant women. Choline also is a nutrient essential for the production of acetylcholine, a neurotransmitter involved in memory and learning.
Eggs are also one of the most inexpensive sources of protein out there. The high-quality protein in eggs helps support energy levels, which is important for brain function.
Be sure you buy organic, free-range eggs, and try baked eggs and spinach or a breakfast salmon egg bake. For even more ideas, try whipping up one of these delicious egg recipes.
10. Extra virgin olive oil
Real extra virgin olive oil (EVOO) is among the top recommended brain foods due to powerful antioxidants that it provides known as polyphenols, as well as healthy monounsaturated fats. It’s a staple ingredient in the Mediterranean diet and the related MIND diet, which studies have shown are two eating patterns that are associated with cognitive benefits among older adults.
Including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s.
As great as extra virgin olive oil is, remember that it’s not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. The best way to get your fill is by having it cold or at room temperature.
Enjoy extra virgin olive oil as part of zucchini noodles with marinara sauce and quinoa tabouli salad.
11. Green leafy vegetables
It turns out that Popeye was on to something with his spinach obsession. Getting regular helpings of leafy green brain foods — like kale, Swiss chard and romaine lettuce — can help keep dementia at bay, according to research.
In one study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.
When it comes to brain power, greens should be on your plate (and cover a lot of that plate) every meal.
Leafy greens are high in brain-healthy nutrients, including vitamin K, lutein, folate and beta-carotene. These nutrients help protect brain cells, improve memory and may slow cognitive decline associated with aging.
Reap the benefits of these brain foods with a mango walnut spinach salad or kale chips.
12. Herbs (such as rosemary)
Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain.
Other herbs with similar levels of antioxidants include basil, peppermint, sage, thyme, parsley and cilantro.
Get your servings of fresh rosemary with these sweet potato rosemary fries and maple-glazed rosemary carrots.
13. Oily fish (like salmon)
If you like fish, get excited because salmon is one of the most nutritious brain foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly — goodbye, brain fog — and improve memory.
If you have children, feeding them oily fish, such as sardines or trout, may help prevent ADHD by improving their focus. These same fatty acids may also help prevent the development of Alzheimer’s and dementia — not bad for a four-ounce serving of fish!
Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught fish can be filled with mercury and toxins.
Enjoy it in these salmon cakes or homemade smoked salmon sushi bowl.
14. Turmeric
Thanks to curcumin, a chemical compound found in turmeric, the spice is actually one of the most powerful (and natural) anti-inflammatory agents. Curcumin crosses the blood-brain barrier and is known to help reduce oxidative stress, improve mood and potentially reduce the risk of Alzheimer’s disease by clearing amyloid plaques.
Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information. Talk about a super spice!
Start your day with this brain food by consuming turmeric eggs and turmeric tea.
15. Nuts (such as walnuts)
Did you know that just munching on a few walnuts a day may help improve your cognitive health? It’s true.
Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E found in these nuts may also help protect brain cells and ward off Alzheimer’s.
Go ahead, grab a handful of walnuts and other nuts — such as almonds, pistachios or cashews, which are also brain food thanks to their similar nutrients — or try this brain-boosting smoothie recipe!
16. Coffee and tea
Coffee and tea are packed with caffeine, a natural stimulant that helps boost focus, alertness and energy levels. Studies have shown that caffeine consumption can improve mental alertness and help prevent cognitive decline over time.
Green tea, in particular, contains L-theanine, an amino acid that promotes calmness and complements caffeine’s stimulating effects, making it a top choice for balanced focus.
Brew up a cup or two of coffee and/or tea to enjoy these brain-boosting beverages.
17. Seeds
Seeds, such as chia, flax, pumpkin and sunflower, are rich in omega-3 fatty acids, antioxidants and fiber. They also provide an excellent source of magnesium, zinc, iron and copper, all of which are essential for cognitive function.
Consuming seeds regularly can support memory, learning and mental agility. For instance, chia seeds have shown potential to boost cognition in an Alzheimer’s disease model, and research has revealed that supplementing with flaxseed oil can help improve verbal fluency in healthy older adults.
There are no shortage of chia seed recipes, or you can try spicy roasted pumpkin seeds.
18. Beans
Beans are an excellent source of complex carbohydrates and fiber, which provide a slow and steady release of glucose to fuel the brain. Beans are also rich in antioxidants, B vitamins and essential minerals like magnesium.
Their high folate content supports brain health and reduces the risk of cognitive decline.
Enjoy these brain foods in Tuscan white bean soup or black bean brownies.
19. Lean red meat
Lean red meat is rich in iron, which is essential for delivering oxygen to brain cells and supporting cognitive function. It’s also high in vitamin B12, which helps protect neurons and is linked to improved memory and brain health.
Moderate amounts of lean red meat can enhance mental clarity and energy levels. These healthy ground beef recipes are a good place to start.
20. Tomatoes
Tomatoes contain lycopene, a powerful antioxidant known to combat brain cell damage caused by free radicals. Regular consumption of tomatoes has been linked to a lower risk of neurodegenerative diseases and improved memory retention, thanks to their protective properties against inflammation.
Use tomatoes in homemade pasta sauce or tomato basil juice.
21. Whole grains
Whole grains, like oats, barley, quinoa and wheat, provide a steady release of glucose to the brain, essential for maintaining energy levels and focus throughout the day. They’re also rich in vitamin E, which protects against cognitive decline and promotes overall brain health.
For example, brown rice is a nutrient-dense, fiber-rich whole grain that supplies the brain with a steady source of energy. It’s also rich in magnesium, B vitamins and manganese, which contribute to memory retention and improved mental performance.
Instead of refined grains, use whole grains for sandwiches and in recipes.
22. Wine and grapes
Wine and grapes, particularly red varieties, contain resveratrol, an antioxidant that promotes blood flow to the brain and may help prevent memory decline.
Studies have suggested moderate wine consumption is associated with better cognitive function, though non-alcoholic grape juice can also offer similar benefits.
Consume wine in moderate amounts, or eat a handful of grapes. You can also make grape jelly meatballs or add grapes to chicken salad.
23. Oranges
Oranges provide a large dose of vitamin C, a potent antioxidant that protects against oxidative stress. Vitamin C is crucial for preventing mental decline and supports brain health by reducing inflammation and promoting blood flow to the brain.
Snack on an orange, make orange tahini dressing or try crispy orange beef.
24. Peanuts
Peanuts and peanut butter are rich in vitamin E, resveratrol and niacin, which support cognitive function, protect against mental decline and improve memory. They also contain healthy fats that provide sustained energy for the brain.
In addition to eating the nuts raw, you can use peanut butter in protein peanut butter fudge.
25. Soy
Soy contains polyunsaturated fats, particularly omega-3 fatty acids, which are essential for brain health. Soy products are also a good source of protein and iron, helping improve memory and learning capacity.
Isoflavones in soy may have protective effects on the brain and support cognitive function as well.
You can enhance the benefits of soy by opting for a fermented version, such as natto, or use soy tofu to make miso soup. Soy milk is another option.
Brain supplements
Among the most commonly used supplements to help improve cognitive function and stave off age-related mental decline — such as learning, concentration, memory and creativity — are those that fall into the category of “nootropics.”
Nootropics are considered non-addictive “smart drugs” or substances that help the brain work more efficiently. They include brain-boosting supplements made with ingredients like:
If you’re looking for an extra “edge” and a way to compliment a healthy diet full of brain foods, some examples of popular nootropics for brain support to try include:
Frequently asked questions
What is the best food for the brain?
One of best food for the brain is fatty fish. Fatty fish include salmon, trout and sardines, which are rich in omega-3 fatty acids.
Omega-3s are essential for maintaining brain health, as they support memory, cognitive function and mood by protecting and enhancing cell membranes in the brain.
What are the three superfoods for brain health?
Three of the top superfoods for brain health include:
- Fatty fish provides omega-3s, which are critical for brain function and structure.
- Blueberries are packed with antioxidants that help reduce oxidative stress and inflammation, promoting brain health and protecting against age-related cognitive decline.
- Dark leafy greens like spinach and kale contain vitamins K, folate and beta-carotene, which are known to boost cognitive function and support memory.
What are the five brain killer foods?
Certain foods may negatively impact brain health by promoting inflammation or oxidative stress, such as:
- Sugary drinks (like sodas): High sugar intake is linked to impaired brain function and memory problems.
- Trans fats (found in processed snacks, margarine): Can lead to inflammation, which has been associated with cognitive decline.
- Highly processed foods (such as fast food and packaged snacks): Often high in sugars and unhealthy fats that can harm brain health.
- Refined carbohydrates (e.g., white bread, pastries): Cause rapid blood sugar spikes, potentially leading to brain fog and impaired memory.
- Excessive alcohol: In large amounts, alcohol can cause brain shrinkage and impair cognitive function over time.
What is good brain food before a test?
For optimal focus and alertness before a test, try:
- Oatmeal with blueberries: Provides sustained energy from complex carbs and a memory boost from antioxidants.
- Greek yogurt with nuts: The protein helps with concentration, while nuts supply brain-boosting healthy fats.
What is the best brain food snack?
One of the best brain food snacks is a small handful of walnuts. Walnuts are packed with DHA (an omega-3 fatty acid), antioxidants and vitamin E, all of which are beneficial for cognitive health.
Pairing walnuts with dark chocolate or blueberries can enhance brain-boosting effects.
Do brain foods really work?
Yes, brain foods can significantly impact brain health and cognitive performance. Nutrients like omega-3 fatty acids, antioxidants, vitamins and minerals in these foods support brain structure, enhance neurotransmitter function and protect against inflammation and oxidative stress, all of which play a role in memory, mood and learning ability.
How can I improve my brain power?
To improve brain power:
- Eat a balanced diet rich in brain-boosting nutrients, including omega-3 fatty acids, antioxidants, vitamins and minerals.
- Stay mentally active with puzzles, reading or learning new skills to challenge and stimulate the brain.
- Exercise regularly, as physical activity increases blood flow to the brain and promotes cognitive function.
- Get adequate sleep, which is essential for memory consolidation and cognitive health.
- Manage stress, as chronic stress can negatively impact brain health over time.
What foods are good for brain recovery?
Foods that support brain recovery include:
- Dark leafy greens provide anti-inflammatory nutrients like folate and vitamin K, supporting cell repair.
- Oily fish a rich in omega-3s, which help repair brain cells and reduce inflammation.
- Turmeric contains curcumin, known to reduce inflammation and aid in brain repair after injury.
- Berries have antioxidants that promote healing and protect against further cell damage.
- Pumpkin seeds are high in magnesium and zinc, which support brain recovery and cognitive function.
Adding these foods to your diet can help maintain and enhance brain health, as well as support recovery when needed.
Conclusion
- What foods are true brain foods? Some of the top foods for brain health include oily fish, eggs, nuts, leafy greens, berries, broccoli and other veggies, avocado, and olive or coconut oil.
- These nutrient-packed brain foods help fight disease and protect brain cells by providing antioxidants, vitamins and minerals, which can aid in memory, concentration, a positive mood and a better “gut-brain-connection.”
- Brain-boosting foods may also reduce your risk for Alzheimer’s, dementia, depression and other mental health conditions — plus most brain foods support your immune and digestive systems too.
