Brain-Boosting Foods

By Elsa A Nicholson, RD

Here is a list of some healthy foods and their benefits, known to support brain health. Enjoy!

Fatty Fish (Omega-3 rich)

Examples: Salmon, mackerel, sardines
Benefit: Omega-3 fatty acids are crucial for brain function and development. They support memory and cognitive function.

Blueberries

Benefit: Rich in antioxidants, particularly anthocyanins, which have anti-inflammatory properties and help improve communication between brain cells.

Broccoli

Benefit: High in vitamin K, which is believed to support brain health by contributing to the formation of sphingolipids, a type of fat that’s densely packed into brain cells.

Pumpkin Seeds

Benefit: Contain antioxidants and are a rich source of magnesium, iron, zinc, and copper, which help improve brain function and protect against cognitive decline.

Nuts (especially walnuts)

Benefit: Packed with healthy fats, antioxidants, and vitamin E, nuts are believed to help improve brain function and reduce the risk of cognitive decline.

Dark Chocolate (with high cocoa content)

Benefit: Contains flavonoids, caffeine, and antioxidants that may improve memory, concentration, and overall brain health.

Leafy Greens

Examples: Spinach, kale
Benefit: Rich in vitamins like folate, vitamin K, and beta carotene, which support brain function and help with cognitive aging.

Eggs

Benefit: Rich in nutrients like vitamins B6, B12, folate, and choline, which help in brain development and function. Choline is essential for memory.

Oranges

Benefit: High in vitamin C, which is important for preventing mental decline. Vitamin C is also necessary for the production of neurotransmitters like dopamine.

Green Tea

Benefit: Contains caffeine and L-theanine, which help improve brain function, focus, and alertness. It’s also packed with antioxidants that support brain health.

Avocados

Benefit: Healthy fats, particularly monounsaturated fats, support blood flow to the brain and help protect against cognitive decline.