20 Foods Good for the Brain

The human brain is among the largest and most complex structures of tissue we possess.

Tipping the scales at three pounds, it controls all of our actions and reactions. Our memories, intelligence, interpretations, behaviors, and overall bodily functions.

It is the driving force behind everything that makes us who and what we are. Thus, it’s safe to say, that it is extremely important to keep this part of the body in tip-top shape.

So, from “A” to…well, “T”, here are twenty foods you can eat right now that are spectacularly good for the brain.

Avocado

Avocado is a green, pear-shaped fruit widely known as a superfood. Nicknamed “The Alligator Pear”, this fruit is filled with fiber and nutrients.

High in monounsaturated fats, they work to regulate blood sugar levels, as well as maintain the health of your nails and hair.

But, there is another reason why avocado sits at the top of our list other than that it starts with the letter “A”.

It’s also rich in folate and vitamin K, both of which are needed to enhance cognitive function, improving things like concentration and memory.

Avocados can be enjoyed in a variety of ways.

Eat it in a salad, spread it on a sandwich, or maybe even on toast for breakfast.

The possibilities are endless.

Beets

Beets are bright, red fruits that are low in calories and fat. They’re also high in vitamins, minerals, antioxidants, and nitrates.

Antioxidants can prevent cancer and promote detoxification of blood within the liver while nitrates can support blood flow to the brain.

Beets may also help you think more clearly and promote focus. They can be eaten raw, cooked, or made into a powder/juice.

Blackcurrant Fruit

Blackcurrants are dark purple berries infamously dubbed “The Forbidden Fruit”.

They’re banned in the United States because they help spread a fungus that can infect white pine trees.

Though this may make them sound undesirable, this could not be further from the truth.

The English love incorporating these tarty berries into their drinks, foods, and jams yet, it’s not hard to see why.

Blackcurrants are loaded with nutrients like vitamin C, antioxidants, and gamma-linolenic acid (GLA) which is an omega-6 fatty acid, this is a fruit that doesn’t play around.

Aside from all these benefits, the real reason these berries made our list is due to studies that show blackcurrant juice improves attention, and mood, and decreases mental fatigue.

Moreover, additional tests have uncovered that the juice diminishes the influence of Monoamine Oxidase Enzyme (MAO) which is a family of enzymes that negatively impact serotonin and dopamine in the brain.

Blueberries

Blueberries are perhaps one of the most famous brain foods there is.

Bluish or perhaps purple in color, these are some of the most nutrient-dense berries on the planet.

Loaded with fiber, antioxidants, magnesium, vitamin C, and vitamin K, blueberries can help prevent certain cancers and even aging.

Further, blueberries shield the brain from decline, stress, and toxins. They also help to regulate calcium in the bone and in the brain.

Broccoli

One cruciferous vegetable that found its way on our list is broccoli.

This is one of the best foods you can incorporate into your diet by far.

Jam-packed with nutrients, choline, vitamins, protein, iron, potassium, selenium, magnesium, and all the “um’s”, this superfood supports memory functions and focus.

Broccoli is often added to evening meals as a side dish such as with chicken or perhaps thrown into a stir-fry.

Coconut Oil

Coconut Oil is…well, an oil derived from coconuts.

It can appear as a solid white substance that melts into a thin liquid in warmer temperatures, meaning it is saturated fat.

It comes with many benefits spanning everything from aiding in weight loss, preventing liver disease, and even improving dental health!

Coconut oil contains short fatty acid chains called Medium-chain Triglycerides (MCT) that are transported straight to the liver when consumed.

They are used as a quick energy source for the body or they are converted into ketones (or chemicals that are made by the liver).

MCT can increase ketones within the blood which may have a positive effect on the brain, epilepsy, and disorders like Alzheimer’s.

Coconut oil may also enhance memory and support cognitive function.

Coffee

Coffee is a brewed liquid harvested from roasted coffee beans. I feel like I keep saying the word coffee…

Oh, well, coffee is rich in a bunch of nutrients with you receiving vitamins B2, B5, B3, magnesium, and potassium in just one cup!

This magical drink is a gift that keeps on giving since it has a lot of cool benefits, such as boosting energy levels, elevating your mood, and improving brain function just to name a few.

Several studies show that regular coffee drinkers have nearly a 65% lower risk of developing Alzheimer’s.

Dark Chocolate

Dark Chocolate is a form of chocolate but to get the “dark” in front of its’ name, it has to contain at least fifty percent cocoa solids, cocoa butter, and sugar.

It also must not possess milk or butter like we’d typically see in milk chocolate.

High in flavonoids, anti-inflammatory, and antioxidant properties this tasty treat has the power to increase blood flow to the brain strengthening overall cognitive function.

Eggs

Eggs are such a versatile food, use them in your breakfast, lunch, dinner, or dessert.

It contains several vitamins, proteins, minerals, and nutrients much of which are linked to brain health. This includes vitamins B6, B12, folate, and choline.

Choline is an essential nutrient that humans and many other species need in our diet to support a healthy body.

Your body uses choline to do several things but in terms of the brain, it helps regulate moods and memory.

Vitamin B in eggs may help reduce the progression of mental decline. They may also influence brain synthesizing and the regulation of sugar levels within the brain.

The folate supplements may be able to diminish the mental decline associated with aging.

Fatty Fish

Fatty fish which include tuna, salmon, and trout are rich in omega-3s and extremely beneficial for the brain.

Nearly sixty percent of the human brain is made of fat and fifty percent of that fat consists of omega-3.

Omega-3 is utilized to cultivate brain and nerve cells.

There are many benefits for the brain but they are necessary for learning, and memory.

They also slow the progression of mental decline and Alzheimer’s.

Furthermore, studies have shown that those who partake in fish regularly often have more gray matter.

Within gray matter are many of the nerve cells required to direct decision-making, your feelings, and your memory.

Green Tea

Those who do not prefer coffee may be more partial to tea drinking. Green tea happens to be one of the best teas you can include in your diet.

Tons of studies show green tea has a positive effect on blood flow, and cholesterol, and may prevent heart-related conditions such as high blood pressure.

Green tea contains caffeine which improves brain function but it has also been found to support performance, memory, and alertness.

Additionally, it has an amino acid known as L-theanine which can lead to a reduction in anxiety and thus increased relaxation.

Leafy Green Vegetables

Kale, spinach, and collard greens are what you would think of when you consider dark leafy vegetables.

Leafy greens are with nutrients like vitamin K, lutein, folate, and beta-carotene, that support brain health.

Continuing with the trend, there is research that indicates plant foods such as those mentioned above may aid in slowing cognitive decline.

One study in 2017 found that a diet strong in leafy green vegetables along with whole grains, berries, fish, and beans was linked to a possible slow in cognitive impairments by almost 35%.

Nuts

There is a mountain of evidence that shows that nuts have a positive effect on your health, particularly your heart, however, they may also have promising results for the brain.

Nuts have plenty of nutrients like healthy fats, antioxidants, and vitamins.

Research indicates that eating nuts regularly could decrease the risk of cognitive decline in older adults.

More research discovered that women who ate nuts as a regular part of their diet over several years had a better memory compared to women who did not consume nuts.

Oranges

Oranges are actually a sub-group of berries known as hesperidium.

Growing on full-size and small, dwarf size trees they have a wealth of vitamins and minerals. This includes vitamin C, thiamine, folate, and potassium.

The cool thing about this fruit is that you can get most of the vitamin C you need in a day with a medium-sized orange.

The antioxidant Vitamin C is extremely important for preventing mental decline.

One study found that having high amounts of vitamin C was linked to improvement in tasks associated with focus, memory, attention, and decision speed.

Vitamin C is useful to protect against free radicals which can damage brain cells.

Finally, vitamin C promotes overall brain health as you get older and may shield the brain against conditions anxiety, depression, schizophrenia, and Alzheimer’s.

Pumpkin Seeds

Pumpkin seeds are from pumpkin and other types of squash that you can eat.

These seeds are extremely nutritious as they are rich in magnesium, iron, zinc, omega-3, and omega-6 fatty acids.

The omegas are what is known as polyunsaturated fats which are fats that the body is incapable of producing on its own.

The omegas help maintain the fluidity of the frontoparietal region, an area of the brain used for problem-solving.

You can also get up to seventy percent of your daily value of zinc. The body uses this to enhance communication among the neurons.

It may furthermore help slow memory decline.

Red Wine

Red wine is made from a variety of dark-colored berries and is a drink of choice for many adults.

However, research indicates that low or even moderate consumption may be good for the brain.

It’s because red wine contains Resveratrol, which is a polyphenolic compound that strengthens the barrier between the blood and the brain.

Additionally, it may help to shield the brain from disease-causing by-products from the immune system.

The polyphenolic compound may also prevent the growth and expansion of tumor cells in the brain.

Rosemary

Rosemary is an evergreen herb that has a strong lavender-like smell.

Loaded with B-complex vitamins like folic acid, pantothenic acid, pyridoxine, and riboflavin, rosemary has a few benefits in store for the brain.

It shields the brain from the harmful effects of neurodegeneration a factor that can lead to or worsen Alzheimer’s.

Rosemary may also possess the ability to prevent stroke and diminish macular degeneration, and vision problems.

You can reap the benefits whether it is in an oil form, dried, or fresh.

Sage

Sage is an herb that has long been used to alter the mental state.

It is a perennial, meaning it lives longer than two years, and is an evergreen shrub, with grayish-green leaves and flowers that range from blue to purple in color.

It contains monoterpenes and rosmarinic acid, two compounds that help shield it from insects.

Yet what earns this herb a spot on our list is that these compounds may additionally boost memory.

It also has anti-inflammatory properties and may protect the brain from neurological disorders such as dementia and Alzheimer’s.

Tomatoes

Though often thought of as a vegetable, tomatoes are actually a fruit.

They’re known to have their signature red color but they may also come in yellow, orange, green, and even purple. Tomatoes contain an antioxidant called lycopene.

This is associated with several health benefits including preserving cognitive function in the elderly and less inflammation.

Enjoy tomatoes in your favorite dish or in a sauce which is the best source of lycopene.

Tumeric

Last on our list is Tumeric!

This is a spice best known for giving curry its murky yellowish color. Turmeric is a great addition to this list because it contains curcumin.

Curcumin is a substance that has anti-inflammatory and antioxidant properties. It improves the amount of brain-derived neurotrophic factor (BDNF), a gene needed to help support neurons.

DBNF is especially important for memory and learning. Further, neurological disorders like depression and Alzheimer’s are associated with decreased levels of BDNF protein.

Curcumin therefore indirectly promotes the increased growth of new neurons and the prevention of cognitive degeneration.