Nourishing your mind with top brain foods

Whether you’re looking to support optimal memory, focus or cognition, maintaining brain health is essential for daily life. Like all areas of health, the food you eat may have an effect on your brain.

 

Fish

The EPA and DHA content in fish help support brain health by promoting mental focus. Fatty fish contain vitamin D, which also supports the brain. Anchovies, sardines and fatty fish like salmon are all great choices. 

 

Grass-Fed Beef

Grass-fed beef makes the cut due to its iron content. Iron is well known for helping your body transport oxygen to the brain, which will help you perform mental tasks more efficiently and effectively. 

 

Eggs
Yolk found in eggs helps your brain because of its choline content. Choline is a neurotransmitter that helps promote healthy brain function. Eggs are also beneficial because the yolks contain cholesterol, which is needed to support brain health. 

 

Beets
Beets have nitrates, which help promote blood flow and promote mental performance.

 

Avocados

Seventy-five percent of the fat in an avocado is monounsaturated fat. It promotes acetylcholine production, which leads to learning and optimal memory support. 

 

Blueberries
Blueberries deliver optimal memory support due to their anthocyanin content. Other dark red and purple fruits and vegetables also benefit brain health. 

 

Tomatoes

The lycopene in this juicy vegetable also helps support healthy brain function. 

 

Dark Leafy Greens

Something as easy as adding more spinach, kale, collards and mustard greens to your diet could help slow cognitive decline and keep the brain healthier for a longer period of time, according to new research.

 

Oats

Foods rich in carbohydrates such as oats contain glucose that act as fuel for your brain. As oat carbohydrates break down slowly, so your brain will stay active for hours. 

 

Nuts & Seeds

Nuts and seeds contain fatty acids like omega-3 and alpha-linolenic acid (ALA). These fats deliver optimal memory support and help your brain process sensory information such as taste and touch. You can eat walnuts or pumpkin seeds as a snack, or add chia, hemp or flaxseed to your favorite smoothie. 

 

Beans

Beans contain B vitamins, which are known for supporting brain health. Beans also break down slowly like oats, so your brain will stay active longer.

 

Sage

Your body uses acetylcholine to support learning. Your body breaks down acetylcholine, but sage will help prevent such a breakdown, which allows for optimal brain function. 

 

Turmeric

Known best as the yellow spice found in curry dishes, turmeric promotes brain health thanks to its curcumin content.

 

Coconut Oil

Like nuts, coconut oil contains fats that nourish the brain, support optimal memory and promote mental energy.

 

Olive Oil

Olive oil contains polyphenols, antioxidants that support optimal memory, learning and other cognitive functions.  

 

Dark Chocolate

Dark chocolate contains flavonols, which promote blood flow and optimal memory support. Cacao contains 15 times more antioxidants than blueberries, so make sure to go as dark as possible when it comes to chocolate.