Top 12 Best Foods for a Healthy Brain.

Try adding these foods to your diet for optimal brain health.

We tend to take our brains for granted. We go about our work every day with little thought to how much energy it costs us just to think, not to mention keep our bodily organs running day in and day out.

In fact, your brain needs a lot of fuel to do its job well. Studies show that on average, the brain accounts for about 20% of the calories we burn each day. However, this does not mean that any fuel is sufficient. When it comes to boosting your brain to do its best work—staying focused and maintaining a strong memory—some foods are much better than others.

If you want to keep your mind in good shape, here are the 12 best foods for brain health.

1) Leafy vegetables.

Not to parrot your mother, but she was right about this. Those leafy greens are really good for you, especially for your brain. Spinach, collards, kale – you name it. These vegetables are rich in brain-boosting nutrients such as beta-carotene, folic acid, lutein, and vitamin K. Additionally, research has shown that plant-based foods may be particularly good at reducing cognitive decline.

Recommended Daily Intake: Aim for about 1/4 cup per day, or 1.5 to 2 cups per week.

2) Nuts.

Nuts are praised as a source of protein and healthy fats. But they're also great brain foods. Each nut has unique benefits, and including pistachios, macadamias, and almonds in your diet will definitely boost your brain health. But for real mental strength, turn to walnuts. They are full of omega-3 fatty acids and antioxidants, which are important for preventing mental decline.

Recommended Daily Intake: A 2021 study found that adults who consumed 15 to 30 grams of nuts per day had significantly higher cognitive scores than those who ate less.

3) Coffee and tea.

You may be used to drinking coffee or tea to stay awake, but these caffeinated beverages offer more than just a simple morning boost. Researchers have noted caffeine's ability to increase the brain's capacity to process information, and coffee also contains many powerful antioxidants that can help support brain health. In addition to both, green tea is rich in L-theanine. This powerful amino acid can help manage stress and anxiety, which is important for brain function.

Recommended Daily Intake: Up to 400 milligrams of caffeine per day (about four cups of coffee or black tea) is generally considered safe for most adults.

4) Tomatoes.

Tomatoes are one of the best foods for brain health, thanks to their rich lycopene content. This powerful carotenoid has been shown to help ward off cognitive disorders such as Alzheimer's and Parkinson's. One fresh medium tomato contains about 3.2 milligrams of lycopene, and you can also find even more in tomato sauces, pastes, and ketchup.

Recommended Daily Intake: Studies show that 9 to 21 milligrams of lycopene per day may be most beneficial.

Daily recommended dose: A small snack of dark chocolate, 30 to 60 grams several times a week, can help improve brain function. Make sure it's at least 70% dark to get the most benefits, and cut back on sugar calories.

5) Whole grains.

Whole grains such as whole wheat, oatmeal, barley and brown rice are an essential part of a balanced diet and are known to support cardiovascular health. What's less well known is that many whole grains are rich in vitamin E, an important antioxidant that helps reduce free radicals and prevent neurological damage. Experts also favor consuming vitamin E in its natural form rather than through supplements, so whole grain products are a great choice for increasing vitamin E intake.

Recommended Daily Intake: The guidelines recommend at least three servings of whole grains per day, totaling at least 48 grams.

6) Broccoli.

Leafy greens aren't the only green vegetables that make the list of best foods for brain health. Broccoli and other cruciferous vegetables are also important. These vegetables contain high doses of glucosinolates. When combined with water, these compounds produce isothiocyanates, potent metabolites known to have neuroprotective properties.

Daily Recommended Intake: The USDA recommends that adults consume 1.5 to 2.5 grams of cruciferous vegetables per week.

7) Salmon and tuna.

You can make it a habit to avoid fatty foods, but when it comes to fish, fat is a good thing. Fish such as salmon and tuna are rich in omega-3 fatty acids, which are associated with many positive health effects, including for the brain. In particular, these healthy fats have been linked to lower levels of beta-amyloid in the blood. This harmful protein forms clumps in the brain that often lead to Alzheimer's disease.

Recommended daily intake: Aim for at least two servings of low-mercury fish such as salmon and light tuna per week.

8) Berry.

An apple a day may keep the doctor away, but a bunch of berries keeps mental decline at bay. Berries are one of the best brain foods because they are full of flavonoids. Not only do these natural pigments make the berries colorful, but they also improve brain function, especially when it comes to memory.

Recommended Daily Intake: Eating at least two servings (half a cup each) of berries per week has been shown to slow memory decline by up to two and a half years.

9) Dark chocolate.

If you're looking for food that's good for your brain, you might not think of a delicious treat like dark chocolate. But dark chocolate combines many of the benefits of the other foods on this list. It's full of antioxidants, flavonoids, and caffeine, making it one of the healthiest foods you can eat. Don't say I didn't give you good news.

10) Seeds.

They may be small, but the seeds are as nutrient-packed as many nuts and make a great snack to munch on. Sunflower seeds in particular are rich in vitamin E, whose benefits for the brain we discussed above. Pumpkin seeds are also a powerful source of antioxidants and important minerals such as copper, iron, magnesium and zinc. Each of these minerals can help protect against cognitive decline or brain disorders, including Alzheimer's disease, depression and even epilepsy.

Recommended Daily Intake: Try eating 1/8 to 1/4 cup of seeds three or four times a week. You can mix things up, from pumpkin and sunflower seeds to chia seeds and ground flax seeds.

11) Egg.

This breakfast dish isn't just good as a morning protein punch. Eggs are also rich in several important B vitamins, including B6, B12 and B9 (folic acid). Studies show that these vitamins can help prevent brain loss and limit mental decline in older adults.

Recommended Daily Intake: One egg a day is a good goal for most adults. Your doctor may recommend more or less based on your overall health and cholesterol levels.

12) Turmeric.

Your spice rack probably isn't the first place you should look when thinking about good brain foods. But turmeric, the main ingredient in curry powders, is not something you want to overlook if you want to promote a healthy mind. Turmeric contains curcumin, which has been linked to a variety of positive effects on brain health, from protecting against Alzheimer's disease to promoting brain cell growth.

Recommended Daily Intake: Since turmeric is a spice, you probably won't get as much as you need by cooking with it. Talk to your doctor about whether a curcumin supplement would be a good choice for you.

Supplements for a healthy brain.

In brain health, as with any type of nutrition, it is best to meet most or all of your needs through your regular daily diet. In other words, eating the foods we looked at above is the best way to keep your brain working well for a long time.

However, if you find it difficult to get what you need with these brain foods, it may be helpful to include some supplements in your diet. You may consider supplements or multivitamins containing any of the following:

B group vitamins, especially B6, B12 and B9

Vitamin C

Beta-carotene

Magnesium

Zinc

Copper

Iron

curcumin

Omega-3 fatty acids

Brain health is critical to your overall health and well-being, so consult your doctor before adding any supplements to your diet.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider with any questions regarding health conditions or health goals.