Feeling sharp and active can make your day feel effortless, while a dull and foggy mind can steal the joy out of your life. There is something you can do for your brain everyday which is extremely simple to do. Including nutrient-filled foods in your diet that nourish your cognitive health can keep your brain healthy and memory sharp.
There are certain nutrients that are particularly brain-friendly such as omega-3 fatty acids, antioxidants, and vitamins. Foods like fatty fish , berries , leafy greens , nuts, seeds, and avocados could work wonders for your brain as they can help improve focus, concentration, and overall cognitive health.
Of course, there are foods that you should absolutely avoid if you don't want to slow down your brain. Foods rich in sugar, refined carbs, trans fats and processed fats are an absolute no-no as they can cause inflammation, increase blood sugar spikes and even reduce brain volume.
Here's a list of foods your brain will absolutely love, and thank you for:
1. Walnuts
Let's start with the very beginning. Right after waking up, having a handful of walnuts, preferably soaked to get rid of the anti-nutrients and better absorption, can strengthen your brain health. Walnuts are rich in antioxidants and anti-inflammatory compounds, which help reduce free radicals and prevent dementia, mild cognitive impairment, and related conditions, according to National Institutes of Health.
Best time to eat: First thing in the morning on an empty stomach for maximum absorption and brain-boosting benefits.
Recommended amount: About a handful (1 to 2 ounces) daily
How to eat them: Enjoy walnuts by eating them raw, adding them to smoothies, sprinkling over salads, or mixing into your breakfast cereal.
2. Berries
A excellent way to start your day, and also a mid-meal snack, berries can rejuvenate your brain health being high in antioxidant content, especially flavonoids. Multiple studies highlight the brain-boosting benefits of berries, including their ability to protect against the harmful effects of a high-fat diet, elevate mood, and reduce the risk of depression. While blueberries are often studied, other berries like raspberries, blackberries, and strawberries also contain powerful bioactive compounds that support cognitive function.
Best time to eat: Morning or as mid-meal snack
Recommended amount: A general recommendation for daily berry intake is around 1 cup (225-250g), which is equivalent to one serving.
How to eat them: Include them in breakfast cereal, blend them into smoothies, and toss them into salads and desserts.
3. Fatty fish
If you are a non-vegetarian, this is the best food you can ever have for your brain health. Fatty fish, such as salmon, mackerel, sardines, and herring, are often hailed as 'brain food' due to their high omega-3 fatty acid content. Omega-3s are essential fats that play a crucial role in brain function, especially in memory and cognitive processes. These healthy fats are known to support the structure and function of brain cells, promote the growth of new neurons, and reduce inflammation in the brain. Regular consumption of fatty fish has been linked to improved cognitive function, a decreased risk of cognitive decline, and even a lower likelihood of developing Alzheimer's disease.
Best time to eat: Fatty fish can be a great addition to lunch or dinner. Consuming it later in the day can help boost brain function and provide steady energy overnight.
Recommended amount: Two servings per week. Each serving is typically about 3-4 ounces (around 85-113 grams) of cooked fish.
How to eat: Grill or bake fatty fish like salmon, mackerel, or sardines with herbs and olive oil for a tasty meal. Add cooked or canned fish to salads, tacos, or pair with antioxidant-rich veggies. For a quick option, use high-quality canned fish in pasta, sandwiches, or salads.
4. Spinach
Your brain might just have a preference for the colour green. Leafy greens like spinach, kale, and broccoli are packed with brain-nourishing nutrients such as vitamin K, lutein, folate, and beta-carotene. A plant-based diet not only benefits your heart but also plays a key role in slowing cognitive decline.
Best time to eat: Enjoy it at lunch time. Eating it earlier in the day ensures you absorb its nutrients throughout the day.
Recommended amount: About 1–2 cups of raw spinach or ½ cup cooked spinach per day provides a good dose of vitamins and minerals.
How to eat: Add fresh spinach leaves to salads or sandwiches for a crunchy, nutrient-packed boost. Sauté, steam, or add to soups, omelets, or pasta dishes. Cooking spinach makes some nutrients more absorbable, like iron and calcium. Blend fresh spinach into your morning smoothie for a mild, nutritious addition without altering the flavor too much.
5. Avocado
A storehouse of healthy unsaturated fats, avocado is the perfect food for your brain health. Eating monounsaturated fats can help keep your blood pressure in control, thus safeguarding your cognitive health. Additionally, avocados are rich in antioxidants, vitamins E and K, and folate, all of which support healthy brain function and protect against age-related cognitive decline. Adding avocado to your diet can help boost focus, memory, and overall brain vitality.
Best time to eat: Avocados can be eaten at any time of the day. They're especially beneficial when consumed in the morning or during lunch to fuel your brain and provide sustained energy throughout the day.
Recommended amount: About ½ to 1 whole avocado per day is ideal for enjoying its brain-boosting benefits without overdoing the calories.
How to eat: Have it on toast, in salads, or in wraps, to give your brain a treat
6. Pumpkin seeds
Pumpkin seeds are loaded with brain-friendly nutrients. Rich in zinc, a mineral essential for boosting memory and thinking skills, they also provide magnesium, B vitamins, and tryptophan, the amino acid that helps boost serotonin, your brain's natural 'feel-good' chemical. Other excellent sources of these brain-boosting nutrients include beef, oysters, chickpeas, and nuts like cashews and almonds. Including a variety of these foods in your diet can help support mental clarity, reduce stress, and elevate your mood.
Best time to eat: Eat them as mid-morning or afternoon snack to keep your energy and focus steady. In evening, they may support relaxation and better sleep.
Recommended amount: About 1–2 tablespoons (roughly a small handful) of pumpkin seeds per day is ideal for gaining their brain and mood-boosting benefits.
How to eat: Eat them roasted and lightly salted, sprinkle over smoothies, add in soups, or in trail mix to enjoy these nutritious snacks.
7. Dark chocolate
Having sweet cravings? Dark chocolate is your brain's preferred choice being rich in flavonoids, caffeine, and antioxidants. Dark chocolate can help enhance focus, improve mood, and boost memory. The flavonoids in cocoa are especially known for increasing blood flow to the brain and reducing inflammation, both of which support cognitive function.
Best time to eat: Midday or early afternoon, when you need a mental boost or mood lift.
Recommended amount: 1–2 small squares (about 20–30g) of 70% or higher cocoa content.
How to eat: Enjoy on its own, melt into oatmeal, or add to a trail mix with nuts and seeds.
8. Chickpeas
Chickpeas are packed with plant-based protein, fibre, and complex carbohydrates, providing a steady release of energy to the brain. They are also a good source of magnesium, zinc, and B vitamins, all of which are involved in neurotransmitter function and mental clarity.
Best time to eat: Lunch or dinner—ideal for keeping energy and focus steady throughout the day.
Recommended amount: ½ to 1 cup cooked chickpeas per day.
How to eat: Add to salads, blend into hummus, stir into soups, or roast for a crunchy snack.
9. Eggs
Eggs are a brain food staple. They are rich in choline, a nutrient which plays an important role in memory and brain development. They also provide high-quality protein and essential vitamins like B6, B12, and folate, all of which play a role in regulating mood and cognitive performance.
Best time to eat: Morning or lunch, as part of a balanced meal for sustained focus.
Recommended Amount: 1–2 eggs per day.
How to eat: Boiled, scrambled, poached, or added to stir-fries and salads—versatile and nutritious in any form.
So the next time you're choosing between a plate of eggs and a bowl of brownies, remember: one feeds your brain, the other fogs it. Choose smart and your mind will thank you.
There are certain nutrients that are particularly brain-friendly such as omega-3 fatty acids, antioxidants, and vitamins. Foods like fatty fish , berries , leafy greens , nuts, seeds, and avocados could work wonders for your brain as they can help improve focus, concentration, and overall cognitive health.
Of course, there are foods that you should absolutely avoid if you don't want to slow down your brain. Foods rich in sugar, refined carbs, trans fats and processed fats are an absolute no-no as they can cause inflammation, increase blood sugar spikes and even reduce brain volume.
Here's a list of foods your brain will absolutely love, and thank you for:
1. Walnuts
Let's start with the very beginning. Right after waking up, having a handful of walnuts, preferably soaked to get rid of the anti-nutrients and better absorption, can strengthen your brain health. Walnuts are rich in antioxidants and anti-inflammatory compounds, which help reduce free radicals and prevent dementia, mild cognitive impairment, and related conditions, according to National Institutes of Health.
Best time to eat: First thing in the morning on an empty stomach for maximum absorption and brain-boosting benefits.
Recommended amount: About a handful (1 to 2 ounces) daily
How to eat them: Enjoy walnuts by eating them raw, adding them to smoothies, sprinkling over salads, or mixing into your breakfast cereal.
2. Berries
A excellent way to start your day, and also a mid-meal snack, berries can rejuvenate your brain health being high in antioxidant content, especially flavonoids. Multiple studies highlight the brain-boosting benefits of berries, including their ability to protect against the harmful effects of a high-fat diet, elevate mood, and reduce the risk of depression. While blueberries are often studied, other berries like raspberries, blackberries, and strawberries also contain powerful bioactive compounds that support cognitive function.
Best time to eat: Morning or as mid-meal snack
Recommended amount: A general recommendation for daily berry intake is around 1 cup (225-250g), which is equivalent to one serving.
How to eat them: Include them in breakfast cereal, blend them into smoothies, and toss them into salads and desserts.
3. Fatty fish
If you are a non-vegetarian, this is the best food you can ever have for your brain health. Fatty fish, such as salmon, mackerel, sardines, and herring, are often hailed as 'brain food' due to their high omega-3 fatty acid content. Omega-3s are essential fats that play a crucial role in brain function, especially in memory and cognitive processes. These healthy fats are known to support the structure and function of brain cells, promote the growth of new neurons, and reduce inflammation in the brain. Regular consumption of fatty fish has been linked to improved cognitive function, a decreased risk of cognitive decline, and even a lower likelihood of developing Alzheimer's disease.
Best time to eat: Fatty fish can be a great addition to lunch or dinner. Consuming it later in the day can help boost brain function and provide steady energy overnight.
Recommended amount: Two servings per week. Each serving is typically about 3-4 ounces (around 85-113 grams) of cooked fish.
How to eat: Grill or bake fatty fish like salmon, mackerel, or sardines with herbs and olive oil for a tasty meal. Add cooked or canned fish to salads, tacos, or pair with antioxidant-rich veggies. For a quick option, use high-quality canned fish in pasta, sandwiches, or salads.
4. Spinach
Your brain might just have a preference for the colour green. Leafy greens like spinach, kale, and broccoli are packed with brain-nourishing nutrients such as vitamin K, lutein, folate, and beta-carotene. A plant-based diet not only benefits your heart but also plays a key role in slowing cognitive decline.
Best time to eat: Enjoy it at lunch time. Eating it earlier in the day ensures you absorb its nutrients throughout the day.
Recommended amount: About 1–2 cups of raw spinach or ½ cup cooked spinach per day provides a good dose of vitamins and minerals.
How to eat: Add fresh spinach leaves to salads or sandwiches for a crunchy, nutrient-packed boost. Sauté, steam, or add to soups, omelets, or pasta dishes. Cooking spinach makes some nutrients more absorbable, like iron and calcium. Blend fresh spinach into your morning smoothie for a mild, nutritious addition without altering the flavor too much.
5. Avocado
A storehouse of healthy unsaturated fats, avocado is the perfect food for your brain health. Eating monounsaturated fats can help keep your blood pressure in control, thus safeguarding your cognitive health. Additionally, avocados are rich in antioxidants, vitamins E and K, and folate, all of which support healthy brain function and protect against age-related cognitive decline. Adding avocado to your diet can help boost focus, memory, and overall brain vitality.
Best time to eat: Avocados can be eaten at any time of the day. They're especially beneficial when consumed in the morning or during lunch to fuel your brain and provide sustained energy throughout the day.
Recommended amount: About ½ to 1 whole avocado per day is ideal for enjoying its brain-boosting benefits without overdoing the calories.
How to eat: Have it on toast, in salads, or in wraps, to give your brain a treat
6. Pumpkin seeds
Pumpkin seeds are loaded with brain-friendly nutrients. Rich in zinc, a mineral essential for boosting memory and thinking skills, they also provide magnesium, B vitamins, and tryptophan, the amino acid that helps boost serotonin, your brain's natural 'feel-good' chemical. Other excellent sources of these brain-boosting nutrients include beef, oysters, chickpeas, and nuts like cashews and almonds. Including a variety of these foods in your diet can help support mental clarity, reduce stress, and elevate your mood.
Best time to eat: Eat them as mid-morning or afternoon snack to keep your energy and focus steady. In evening, they may support relaxation and better sleep.
Recommended amount: About 1–2 tablespoons (roughly a small handful) of pumpkin seeds per day is ideal for gaining their brain and mood-boosting benefits.
How to eat: Eat them roasted and lightly salted, sprinkle over smoothies, add in soups, or in trail mix to enjoy these nutritious snacks.
7. Dark chocolate
Having sweet cravings? Dark chocolate is your brain's preferred choice being rich in flavonoids, caffeine, and antioxidants. Dark chocolate can help enhance focus, improve mood, and boost memory. The flavonoids in cocoa are especially known for increasing blood flow to the brain and reducing inflammation, both of which support cognitive function.
Best time to eat: Midday or early afternoon, when you need a mental boost or mood lift.
Recommended amount: 1–2 small squares (about 20–30g) of 70% or higher cocoa content.
How to eat: Enjoy on its own, melt into oatmeal, or add to a trail mix with nuts and seeds.
8. Chickpeas
Chickpeas are packed with plant-based protein, fibre, and complex carbohydrates, providing a steady release of energy to the brain. They are also a good source of magnesium, zinc, and B vitamins, all of which are involved in neurotransmitter function and mental clarity.
Best time to eat: Lunch or dinner—ideal for keeping energy and focus steady throughout the day.
Recommended amount: ½ to 1 cup cooked chickpeas per day.
How to eat: Add to salads, blend into hummus, stir into soups, or roast for a crunchy snack.
9. Eggs
Eggs are a brain food staple. They are rich in choline, a nutrient which plays an important role in memory and brain development. They also provide high-quality protein and essential vitamins like B6, B12, and folate, all of which play a role in regulating mood and cognitive performance.
Best time to eat: Morning or lunch, as part of a balanced meal for sustained focus.
Recommended Amount: 1–2 eggs per day.
How to eat: Boiled, scrambled, poached, or added to stir-fries and salads—versatile and nutritious in any form.
So the next time you're choosing between a plate of eggs and a bowl of brownies, remember: one feeds your brain, the other fogs it. Choose smart and your mind will thank you.
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