your brain is a bit big.
as your body's control center, it is responsible for keeping your heart beating and your lungs breathing and allowing you to move, feel, and think.
that's why it's a good idea to keep your brain in tip-top shape.
the foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and attention.
this article lists 11 foods that can enhance brain function.
1. Fat fish
when people talk about brain-healthy foods, fatty fish usually come out on top.
this type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids (1).
approximately 60% of the brain is made up of fat, half of which is made up of omega-3 fatty acids (2).
your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory (2, 3).
Omega-3 also provides some additional benefits to your brain.
on the one hand, they may slow down age-related mental decline and help prevent Alzheimer's disease (4, 5, 6, 7).
on the other hand, not getting enough omega-3 has been linked to learning disabilities as well as depression (3, 8).
in general, eating fish seems to have health benefits.
some studies have also shown that people who regularly eat fish tend to have more gray matter in their brains. gray matter contains most of the nerve cells that control decision-making, memory, and emotions (9).
overall, fatty fish are an excellent choice for brain health.
Summary: Fatty fish is rich in omega-3 fatty acids, which are the main components of the brain. Omega-3 fatty acids play an important role in enhancing memory and improving mood, as well as protecting your brain from cognitive decline.
2. Coffee
if coffee is your morning highlight, you'll be glad to hear that it's good for you.
the two main ingredients in coffee — caffeine and antioxidants — can help support brain health.
there are many positive effects on the brain in caffeinated coffee, including (10):
- increase alertness. caffeine keeps the brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy (11, 12).
- mood improved. caffeine may also enhance some of your "feel-good" neurotransmitters, such as dopamine (13).
- concentrate. one study found that consuming caffeine improved attention and alertness in the short term in participants who completed cognitive tests. （14）。
long-term coffee drinking is also associated with a reduced risk of developing neurological disorders such as Parkinson's and Alzheimer's. adults who drank 3-4 cups of coffee a day had the greatest risk reduction (10, 15).
this may be at least partly due to the high concentration of antioxidants in coffee (16).
summary: coffee can help improve alertness and mood. because of its caffeine and antioxidants, it may also provide some protection against Alzheimer Alzheimer's.
3. Blueberries
blueberries offer many health benefits, including some that are specifically good for your brain.
blueberries and other dark berries provide anthocyanins, a group of plant compounds that have anti-inflammatory and antioxidant effects. （17）。
antioxidants can fight oxidative stress and inflammation, diseases that can lead to brain aging, and neurodegenerative diseases. （18）。
some of the antioxidants in blueberries have been found to accumulate in the brain, helping to improve communication between brain cells. （17, 19）。
according to a review of 11 studies, blueberries help improve memory and certain cognitive processes in children and the elderly. （20）。
try sprinkling them on breakfast cereal, adding them to smoothies, or enjoying a simple snack as it is.
summary: blueberries are rich in antioxidants that can delay brain aging and improve memory.
4. Turmeric
turmeric has caused a lot of sensation lately.
this dark yellow spice is a key ingredient in curry powder and has many benefits for the brain.
curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can enter the brain directly and benefit the cells there. （21）。
it is a potent antioxidant and anti-inflammatory compound associated with the following brain benefits:
- may be beneficial for memory. curcumin may help improve memory in people with Alzheimer's. it may also help clear amyloid plaques that are markers of this disease. （21, 22）。
- relieves depression. curcumin boosts serotonin and dopamine, both of which improve mood. one review found that curcumin, when used in conjunction with standard treatments to diagnose people with depression, can improve symptoms of depression and anxiety. （23, 24）。
- helps new brain cells grow. curcumin promotes brain-derived neurotrophic factor, a growth hormone that helps brain cells grow. it may help delay age-related intellectual decline, but more research is needed (25, 26).
keep in mind that most studies use high-concentration curcumin supplements at doses ranging from 500-to 2,000 mg per day, which is much more curcumin than most people usually consume when using turmeric as a spice. this is because turmeric consists of only about 3-6% curcumin (27).
therefore, while adding turmeric to your food may be beneficial, you may need to use curcumin supplements under the guidance of a doctor to get the results of these studies.
summary: turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits that help the brain. in the study, it alleviated symptoms of depression and Alzheimer's disease.
5. Broccoli
broccoli is rich in powerful plant compounds, including antioxidants (28).
It's also rich in vitamin K, with 1 cup (160 grams) of cooked broccoli providing more than 100% of the recommended daily intake (RDI) (29).
this fat-soluble vitamin is essential for the formation of sphingolipids, a type of fat that accumulates densely in brain cells. （30）。
Some studies in older adults have linked higher vitamin K intake to better memory and cognitive status. （31, 32）。
In addition to vitamin K, broccoli contains a variety of compounds that have anti-inflammatory and antioxidant effects that help protect the brain from damage. （33）。
Summary: Broccoli contains a variety of compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K.
6. Pumpkin seeds
pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage (34).
they are also an excellent source of magnesium, iron, zinc, and copper (35).
each of these nutrients is important for brain health:
- zinc. this element is essential for nerve signaling. zinc deficiency has been linked to many neurological disorders, including Alzheimer's disease, depression, and Parkinson's disease. （36, 37, 38）。
- magnesium. magnesium is essential for learning and memory. low magnesium levels have been linked to many neurological disorders, including migraines, depression, and epilepsy. （39, 40）。
- copper. your brain uses copper to help control nerve signals. when copper levels are abnormal, the risk of neurodegenerative diseases, such as Alzheimer's (41, 42), is higher
- iron. iron deficiency usually presents with brain fog and impaired brain function (43).
the study focused on these micronutrients, rather than the pumpkin seeds themselves. however, since pumpkin seeds are rich in these micronutrients, you can reap their benefits by adding pumpkin seeds to your diet.
summary: pumpkin seeds are rich in many micronutrients that are important for brain function, including copper, iron, magnesium, and zinc.
7. Dark chocolate
dark chocolate and cocoa powder are rich in some compounds that promote brain development, including flavonoids, caffeine, and antioxidants.
dark chocolate has a cocoa content of 70% or higher. these benefits are not seen in regular milk chocolate that contains 10-50% cocoa.
flavonoids are a group of antioxidant plant compounds.
the flavonoids in chocolate congregate in areas of the brain that process learning and memory. researchers believe that these compounds can enhance memory and also help slow down an age-related intellectual decline (44, 45, 46).
in fact, many studies support this (47, 48, 49).
according to a study of more than 900 people, people who eat chocolate regularly perform better on a range of mental tasks, including some involving memory, compared to people who eat very little chocolate. （50）。
according to research, chocolate is also a legitimate mood booster.
one study found that participants who ate chocolate experienced more positive emotions than those who ate cookies. （51）。
however, it's unclear whether this is because of the compounds in chocolate or simply because the delicious taste makes people happy.
summary: the flavonoids in chocolate may help protect the brain. studies have shown that eating chocolate, especially dark chocolate can improve memory and mood.
8. Nuts
studies have shown that eating nuts can improve heart health indicators, and having a healthy heart is associated with having a healthy brain (52, 53).
one study found that regular consumption of nuts may be associated with a reduced risk of cognitive decline in older adults. （54）。
in addition, another 2014 study found that women who regularly ate nuts over the years had a sharper memory than women who did not eat nuts (55).
The multiple nutrients found in nuts, such as healthy fats, antioxidants, and vitamin E, can explain their beneficial effects on brain health. （56, 57）。
Vitamin E protects cells from free radical damage and helps slow mental decline (58, 59).
while all nuts are good for your brain, walnuts may have an added advantage because they also provide anti-inflammatory omega-3 fatty acids (57).
Summary: Nuts contain a large number of nutrients that promote brain development, including vitamin E, healthy fats, and plant compounds.
9. Oranges
You can get almost all the vitamin C (60) you need for a day by eating a medium-sized orange.
Doing so is important for brain health because vitamin C is a key factor in preventing mental decline (61).
According to one study, higher levels of vitamin C in the blood were associated with improvements in tasks such as attention, memory, attention, and decision-making speed. （62）。
Vitamin C is a powerful antioxidant that helps fight free radicals that can damage brain cells. In addition, as we age, vitamin C supports brain health and prevents conditions such as major depressive disorder, anxiety, schizophrenia, and Alzheimer's disease. （63）。
YOU CAN ALSO GET A LOT OF VITAMIN C FROM OTHER FOODS LIKE BELL PEPPERS, GUAVAS, KIWIFRUIT, TOMATOES, AND STRAWBERRIES.
Summary: Oranges and other vitamin C-rich foods can help protect your brain from free radical damage.
10. Eggs
Eggs are a good source of multiple nutrients associated with brain health, including vitamins B6 and B12, folic acid, and choline. （64）。
choline is an important micronutrient that your body uses to produce acetylcholine, a neurotransmitter that helps regulate mood and memory (65, 66, 67).
two earlier studies found that higher choline intake was associated with better memory and mental function. （68, 69）。
however, many people do not get enough choline in their diet.
eating eggs is an easy way to get choline, as egg yolks are one of the most concentrated sources of this nutrient.
most women consume enough choline 425 mg per day, men 550 mg per day, and just one egg yolk contains 112 mg (65).
IN ADDITION, THE B VITAMINS IN EGGS HAVE A VARIETY OF EFFECTS ON BRAIN HEALTH.
first, they may help slow the progression of intellectual decline in older adults by lowering levels of homocysteine, an amino acid that may be linked to dementia and Alzheimer's disease. （70, 71）。
In addition, a deficiency of two B vitamins — folic acid and B12 — has been linked to depression. （72）。
folate deficiency is common in older adults with dementia, and studies have shown that folic acid supplements can help reduce age-related mental decline. （73, 74）。
Vitamin B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain (72).
notably, there have been few direct studies on the link between eating eggs and brain health. however, some studies support the brain-boosting effects of specific nutrients found in eggs.
Summary: Eggs are a rich source of B vitamins and choline, which are important for regulating mood and promoting proper brain function and development.
11. Green tea
like coffee, the caffeine in green tea can enhance brain function.
in fact, it has been found to improve alertness, performance, memory, and concentration (75).
but green tea also contains other ingredients that make it a drink that is good for brain health.
One of these is L-theanine, an amino acid that crosses the blood-brain barrier and increases the activity of the neurotransmitter GABA, which helps reduce anxiety and make you feel more relaxed (76, 77).
L-Theanine also increases the frequency of alpha waves in the brain, helping you relax without feeling tired (78).
One review found that L-theanine in green tea can help you relax by counteracting the stimulating effects of caffeine. （79）。
it's also rich in polyphenols and antioxidants that protect the brain from mental decline and reduce the risk of alzheimer'Alzheimer'snson's. (80, 81）。
in addition, some studies have shown that green tea helps improve memory (82, 83).
Summary: Green tea is a great drink that can support your brain. Its caffeine content improves alertness, its antioxidants protect the brain, and L-theanine helps you relax.
Conclusion:
many foods can help keep the brain healthy.
certain foods, such as the fruits and vegetables on this list, as well as tea and coffee, contain antioxidants that help protect your brain from damage.
others, such as nuts and eggs, contain nutrients that support memory and brain development.
by strategically incorporating these foods into your diet, you can help support your brain health and improve your alertness, memory, and mood.
just one thing. try this today: just as important as adding these brain-boosting foods to your diet is avoiding foods that can negatively impact brain health. check out this article for a list of 7 foods that are harmful to your brain that you should limit or avoid.