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When you think about brain foods, salmon probably springs to mind thanks to its impressive omega-3 fatty acid content. While fish is a bona-fide brain-booster, you’ll be pleased to hear you don’t have to stick to a seafood diet, as a huge array of foods can improve your memory, concentration, and emotional regulation.
Dr. Clara Russell, founder of Noggin, nutritionist Jenny Logan of Natures Aid, registered nutritionist Christina Mamada of Vitl, and nutritional therapist Kim Plaza BSc MSc of Bio-Kult explained the relationship between mind and stomach – and compiled the ultimate brain food shopping list.
What is Brain Food?
Technically, all food is brain food. The average adult brain burns through 20% of the body’s energy – and unlike muscles, which can store excess carbohydrates away for later, it doesn’t have a backup supply to lean on. Instead, your brain relies on a constant supply of glucose from food to perform at its peak – ideally wrapped in vitamins, minerals, antioxidants, and other beneficial nutrients.
“Consuming a wide range of nutrients from your diet may provide your brain with a good supply of co-factors and antioxidants, which may allow for efficient brain cell communication, maintenance of healthy cells, and a reduction of inflammation,” says Plaza. Collectively, these elements may impact the structure and function of your brain, which may consequently influence your cognitive and mental health.”
Foods that contain omega-3s, probiotics, prebiotics, and polyphenols are among the most beneficial for your gut, and by extension, your brain.
The compounds in food also interact with the bacteria in your gut, influencing your microbiome – the thousands of species of microbes in your intestines and colon that collectively weigh more than your brain – “which also has a direct impact on your brain health via the gut-brain connection,” says Dr. Russell. Foods that contain omega-3s, probiotics, prebiotics, and polyphenols are among the most beneficial for your gut, and by extension, your brain.
What you put on your dinner plate even alters your genetics. “Food has also been found to be able to influence the way genes work by a process known as epigenetics,” she adds. “Some dietary nutrients that have been found to influence DNA are omega-3, certain antioxidants, B-vitamins, and choline, which are also the nutrients most vital to your brain health.”
14 Best Brain Foods
Scientists are only beginning to fully comprehend how the brain and gut interact and influence one another, and the discoveries made over the coming years will likely bring whole new meaning to the term “food for thought.” For now, if you’re looking to improve your memory, prevent cognitive decline, lift depression, and eliminate brain fog, add these proven brain foods to your weekly shop:
1. Oily Fish
Tuna, salmon, trout, sardines, and mackerel are all familiar forms of oily, fatty fish. “They contain the omega-3 fatty acids EPA and DHA,” says Logan. These fats are used to build brain and nerve cells – in fact, half of the fat in your brain is comprised of omega-3s – making them essential for learning and memory.
They also appear to fire up your thinking abilities. In one study, people with high omega-3 levels had increased blood flow in the brain, which researchers linked to sharper cognition. “On top of this, studies have suggested that consuming oily fish at least twice a week could help to reduce stress hormones,” Logan adds.
2. Dark Chocolate
“Dark chocolate is surprisingly good for brain health, as it contains cacao, which is full of antioxidants,” says Mamada. “These antioxidants can help to counteract the negative effects of oxidative stress, which contributes to age-related cognitive decline and brain diseases.”
In particular, cacao contains a family of antioxidants called flavonoids, which appear to enhance learning and memory. In one study, chocaholics performed better in a series of mental tasks than those who rarely ate the stuff. It’s also a scientifically proven mood enhancer (although, you’d better have a square or two to double-check…).
3. Tomatoes
This tasty salad staple contains a potent antioxidant called lycopene, which has a protective effect against the free radical damage that is associated with dementia, especially Alzheimer’s disease. Adding olive oil to diced tomatoes during cooking greatly increases the absorption of lycopene in your body, research has shown.
“Lycopene has been shown in animal studies to protect the brain by reducing inflammatory damage and improving brain cell survival and maintenance,” says Plaza. “One systematic review found that individuals with preserved cognition had consumed more lycopene – however more research is needed to confirm this finding.”
4. Eggs
Dubbed “nature’s multivitamin,” eggs contain a large number of nutrients that are essential for brain health. “The yolks, specifically, are rich sources of omega-3 and phospholipids, which are important to both the components and structure of brain cells,” says Dr. Russell.
Eggs are one of the most concentrated dietary sources of choline, which helps to regulate your mood and memory.
Eggs are one of the most concentrated dietary sources of choline, which helps to regulate your mood and memory – high levels boost your mental function, one study suggested. “Eggs also contain lutein and zeaxanthin, which have been shown to improve neural processing speed,” she says.
Plus, they’re rich in vitamins B6, B9, and B12, which reduce levels of a compound called homocysteine in the blood, research shows. High levels are associated with an increased risk of cognitive impairment and Alzheimer’s disease.
5. Nuts and Seeds
Nuts are rich in vitamin E, an antioxidant vitamin that protects your cells from the damage caused by free radicals – slowing age-related mental decline, according to one scientific review. Nuts, specifically, can also shore up your memory: in a human study, women who ate nuts regularly had a better memory than those who didn’t.
While all nuts can be classed as brain food, walnuts are particularly beneficial, since they’re especially high in the omega-3 fatty acid ALA. In one study, people who ate walnuts regularly scored higher in cognitive tests than those who ate other nuts or no nuts at all.
6. Soy
Soy products – like tofu, edamame, and soy milk – are loaded with polyphenol antioxidants, which have been linked to a reduced risk of dementia and have a protective effect on cognitive performance as you age.
They’re also “rich in essential amino acids and minerals, including magnesium and potassium,” Dr. Russell explains, and high in polyunsaturated fatty acids, “the type of healthy fat brain cells love.”
Additionally, fermented soy foods – which include miso, natto, and tempeh – contain probiotics, which promote the growth of beneficial gut bacteria. Early studies suggest that probiotics have the power to boost your brain function and reduce stress and anxiety.
7. Shellfish
Shellfish is high on the brain food list thanks to its zinc content. “The brain contains the highest levels of zinc in the body – it’s an important mineral for protein structure, brain cell growth, and communication, as well as the maintenance of the blood-brain barrier,” Plaza explains. “One study mentions seafood among the highest scoring foods for antidepressant nutrients, of which zinc is included.”
The brain contains the highest levels of zinc in the body – it’s an important mineral for protein structure, brain cell growth, and communication.
If you’re not a fan of oysters, mussels, or scallops, there are plenty of plant-based sources of zinc to munch on. Hemp seeds contain particularly high amounts of the mineral – each 30g serve packs around 40% of your daily requirements. Pumpkin seeds, chickpeas, cashew nuts, and dark chocolate all contain substantial amounts of zinc.
8. Whole Grains
Whole grains such as brown rice, oats, and spelled are typically rich in vitamin E, and they have a low glycemic index (GI). This means they release energy into the bloodstream slowly, preventing the dips and spikes that tank your concentration and focus.
By contrast, refined carbohydrates – like those in white bread, white rice, and pasta – send your blood sugar levels rocketing, which is bad news for your brain function. It impairs your short-term memory, attention span, and mood stability.
9. Turmeric
When we talk about turmeric’s many benefits, it’s usually about curcumin – the prolific antioxidant compound that’s also responsible for the anti-inflammatory effects of this flavorful, bright yellow spice. Curcumin has been shown to cross the blood-brain barrier, which means it can directly act on your brain cells.
“Curcumin has been shown to help with memory and thought formation,” says Dr. Russell. It also has proven mood-boosting properties – in one study, curcumin improved depression symptoms as effectively as an antidepressant – and increases levels of a type of growth hormone called “brain-derived neurotrophic factor,” which enables new brain cells to grow.
10. Coffee
It’ll be no surprise that your morning cup of joe is a brain-booster. The caffeine wakes up your brain by blocking yawn-inducing adenosine, fires up the production of mood-boosting neurotransmitters like serotonin, and ups your processing power.
A daily coffee habit is linked to a reduced risk of neurological diseases, like Parkinson’s and Alzheimer’s.
“Caffeine can help with alertness and performance, but only in moderation and when consumed early enough in the day – before 2 pm,” says Dr. Russell. “Too much caffeine can cause our brain to be overstimulated and also hurt our sleep.”
11. Blueberries
Blueberries are packed with antioxidants, including vitamin C and vitamin K, as well as a type of antioxidant called anthocyanins. “Anthocyanins have been shown to cross the blood-brain barrier and localize in brain regions involved with learning and memory,” says Plaza.
These antioxidants help combat oxidative stress and inflammation, which can contribute to brain aging and neurodegenerative diseases. “In studies, consuming blueberries has been linked to improvements in memory and cognitive function,” she adds.
12. Broccoli
Broccoli is a rich source of antioxidants and vitamin K, which is believed to support brain health and cognitive function. “Vitamin K is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells,” says Logan.
Additionally, broccoli contains compounds like glucosinolates, which when broken down by the body produce isothiocyanates. These compounds have been shown to have antioxidant and anti-inflammatory effects, which can protect the brain from damage.
13. Pumpkin Seeds
Pumpkin seeds are rich in antioxidants, iron, magnesium, zinc, and copper. Each of these nutrients is important for brain health:
Iron: Essential for preventing brain fog and improving cognitive clarity.
Magnesium: Plays a critical role in brain function, with low levels linked to many neurological diseases.
Zinc: Vital for nerve signaling, and zinc deficiency has been linked to numerous neurological conditions.
Copper: Helps control nerve signals, with a deficiency linked to neurodegenerative diseases like Alzheimer’s.
14. Oranges
Oranges and other citrus fruits are excellent sources of vitamin C, a key factor in preventing mental decline. “Vitamin C is a powerful antioxidant that helps fight off free radicals that can damage brain cells,” says Mamada.
Additionally, vitamin C supports brain health as you age and may protect against conditions like depression, anxiety, schizophrenia, and Alzheimer’s disease. One large study found that people with higher levels of vitamin C in their blood scored higher on focus and memory tests.
Adding these brain foods to your diet can help support cognitive function, memory, and overall brain health. By choosing a variety of nutrient-rich foods, you’ll be providing your brain with the essential nutrients it needs to thrive.
Idara Sunny
Faith Adeniyi
