Although no single food can improve mental sharpness, focus, and memory, some research shows that a nutrient-rich diet with plenty of omega-3 fats, antioxidants, vitamins, and minerals is important for keeping your brain healthy.
Fatty fish and plant-based foods like walnuts, leafy greens, and berries are among the best foods for brain health due to their anti-inflammatory and antioxidant properties.
1. Fatty Fish
Fatty fish, including salmon, mackerel, and sardines, are abundant in omega-3 fatty acids. These fats are highly concentrated in brain tissue and can improve learning, memory, and cognitive function and boost blood flow to the brain.
An increased consumption of omega-3s and fish has been linked to better brain health in older adults, while a low consumption of these fatty acids has been associated with an increased risk of age-related memory loss and dementia.
2. Leafy Greens
Eating at least one serving of leafy green vegetables (such as kale, spinach, and broccoli) daily is linked to a slower rate of cognitive decline (losing the ability to think, learn, and remember) in older adults. These vegetables contain nutrients that contribute to their brain-boosting benefits. The nutrients include:
Lutein and beta-carotene: Help protect the brain against damage caused by free radicals
Vitamin K: Plays a role in the metabolism of sphingolipids, a type of fat in brain cells
Folate: A folic acid deficiency may increase the risk of cognitive decline by as much as 90%.
3. Berries
Berries are rich in flavonoids and plant chemicals, which have antioxidant and anti-inflammatory properties and can protect brain cells against oxidative stress (damage due to unstable molecules called free radicals outbalancing helpful antioxidants). They're also high in anthocyanins, a flavonoid that can cross the blood-brain barrier and reach parts of the brain involved in memory and learning.
One study found that eating a handful of wild blueberries daily can help lower blood pressure, speed up reaction times, and improve memory.
4. Walnuts
Walnuts are a concentrated source of antioxidants, including flavonoids, phenolic acid, vitamin E, and selenium, which may work together to reduce the risk of age-related diseases. Long-term walnut consumption may help reduce or delay the progression of Alzheimer’s disease and mild cognitive impairment. The recommended daily serving of walnuts is 1 to 1.5 ounces or 12–18 walnut halves.
5. Coffee or Tea
Coffee and tea contain caffeine and are rich in antioxidants, which provide short- and long-term benefits for the brain. These beverages can boost alertness, focus, and mood, and they may help prevent memory loss and reduce the risk of Alzheimer's disease.
In a study published in 2021, participants who drank 2 to 3 cups of coffee and tea daily had a 32% lower risk of stroke and a 28% lower risk of dementia compared to those who didn't. However, observational studies can identify associations but cannot determine cause and effect.
6. Eggs
Eggs contain choline, which is needed to produce acetylcholine, a neurotransmitter involved in memory, mood, and other brain functions. Tryptophan in eggs may improve perceptual motor skills, speed, and attention. Low levels of tryptophan are linked to increased cognitive impairments in older adults without dementia.
7. Whole Grains
Whole grains are rich in fiber, vitamin E, and B vitamins, all of which are associated with a lower risk of dementia. A higher intake of whole grains is also linked to a decreased risk of conditions related to cognitive decline, such as type 2 diabetes and cardiovascular disease.
Limited evidence suggests that a higher intake of whole grains may help improve mood and reduce anxiety, but more research is needed to understand how they affect cognitive outcomes.
8. Broccoli
Broccoli is a good source of vitamin C, an important antioxidant for healthy brain function. Healthy adults with higher vitamin C levels in the blood performed better on cognitive tests that measured focus, attention, and immediate and delayed recall than those with low vitamin C levels.
Broccoli and other cruciferous vegetables like kale, cabbage, and cauliflower also contain a phytochemical called sulforaphane, which protects against brain diseases such as stroke, traumatic brain injury (TBI), Alzheimer's disease, and Parkinson's disease.
9. Soy
Soy foods, including edamame and tofu, are a good source of dietary protein and are rich in polyphenols and antioxidants. Soy isoflavones, a polyphenol found in soy foods, are thought to help boost brain health through their estrogen-like properties.
Soy isoflavones have anti-inflammatory properties and can prevent oxidative stress, helping to reduce mental decline.
10. Avocados
Research performed in 2011–2014 found people 60 and older who ate avocados had better cognitive scores, especially in memory, than those who did not eat avocados. Memory problems are a common concern for older adults and are often among the first signs of age-related brain diseases.
Several nutrients in avocados, including B vitamins like folate, vitamin C, lutein, and monounsaturated fats, may explain their brain health benefits.
11. Flax and Chia Seeds
Flax and chia seeds are excellent plant-based sources of omega-3 fatty acids in the form of alpha-lipoic acid (ALA). Healthy older adults found that consuming 3.7 grams (g) of flaxseed oil daily with 2.2 g of ALA improved brain function, especially verbal fluency.
Ground flaxseed is a less concentrated source of ALA, so you'll need to consume more to get the same amount. One tablespoon (7 g) of ground flaxseed contains around 1.6 g of ALA.
Chia seeds may also support brain function, though studies in older adults are limited. In an extensive study of young adults, participants who consumed 5 g of chia seeds daily performed better on cognitive tests and memory.
12. Citrus Fruits
Citrus fruits, like oranges and grapefruit, are rich in vitamin C, with a medium-sized orange covering 130% of your daily needs. Maintaining adequate vitamin C levels can help prevent age-related cognitive decline and Alzheimer's disease. On the other hand, a deficiency may contribute to its progression.
Another study shows that people who consume citrus less than twice a week have a higher risk of developing dementia than those who consume citrus fruit on most days of the week.
13. Mushrooms
The active compounds in mushrooms support the growth of new brain cells and help regulate the release of neurotransmitters or chemicals that send messages between nerve cells in the brain.
In one study, older adults who regularly ate two or more servings of mushrooms each week had a 50% lower risk of developing mild cognitive impairment.
14. Dark Chocolate
Studies show that the polyphenols in dark chocolate, including epicatechin, catechin, and procyanidins, can improve brain function by increasing blood flow. Research found that consuming 0.88 ounces—about one-fourth of a standard bar—of dark chocolate with high polyphenol content helped maintain performance and concentration during demanding cognitive tasks for up to 55 minutes.
What to Avoid in Your Diet to Keep Your Brain Healthy
A Western dietary pattern high in ultra-processed foods, saturated fat, and added sugars can lead to weight gain over time, increasing the risk of diabetes, obesity, and heart disease. These conditions increase the risk of mental decline.
Avoiding excess alcohol is also important. Research shows that long-term excessive alcohol consumption can damage nerve cells and lead to permanent changes in brain structure, increasing the risk of memory loss and dementia.
Summary
A nutrient-rich diet can help protect against chronic diseases associated with cognitive decline and maintain brain health. Fatty fish, leafy greens, berries, and walnuts are among the top foods for brain health due to their high concentration of vitamins, minerals, and anti-inflammatory compounds.
Other foods, such as coffee, eggs, whole grains, and avocados, also provide nutrients known to boost memory, focus, and overall brain function.