The brain is an energy-intensive organ that uses about 20 percent of the body's calories, so it needs plenty of good fuel to keep you focused throughout the day.
The brain also requires certain nutrients to stay healthy. For example, omega-3 fatty acids help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders like Alzheimer's.
This article examines the scientific evidence behind the best brain foods.
1. Oily fish
Oily fish are a good source of Omega-3 fatty acids. Omega-3s help build membranes around every cell in the body, including brain cells. They can therefore improve the structure of brain cells called neurons.
A 2017 study found that people with high omega-3 levels had increased blood flow to the brain. Researchers have also identified a link between omega-3 levels and better cognition or thinking skills.
These results suggest that eating foods rich in omega-3s, such as fatty fish, may boost brain function.
Examples of fatty fish that contain high levels of omega-3s include:
salmon
mackerel
tuna
herring
sardines
People can also get omega-3s from soybeans, walnuts, flaxseeds, and other seeds.
2. Dark chocolate
Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.
Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
Cacao flavonoids seem to be good for the brain. According to a 2013 reviewTrusted Source, they may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.
Some research also suggests that the flavonoid component of chocolate may reverse memory problems in snails. Scientists have yet to test this in humans.
However, a 2018 study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.
The researchers concluded that eating this type of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits
3. Berries
Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that berries may be good brain food.
Antioxidants help reduce inflammation and oxidative stress. Antioxidants in berries include anthocyanin, caffeic acid, catechin and quercetin.
A 2014 review states that antioxidant compounds in berries have many positive effects on the brain, including:
improving communication between brain cells
reducing inflammation throughout the body
increasing plasticity, which helps brain cells form new connections, supports learning and memory
reducing or delaying age-related neurodegenerative diseases and cognitive decline
Antioxidant-rich berries that may support brain health include:
strawberries
blackberries
blueberries
black currant
mulberry
4. Nuts and seeds
Eating more nuts and seeds can be good for the brain because these foods contain omega-3 fatty acids and antioxidants.
A 2014 study found that higher total nut intake was associated with better brain function in older age.
Nuts and seeds are also a rich source of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.
As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.
A 2014 review found that vitamin E may also help improve cognitive function and reduce the risk of Alzheimer's disease.
Nuts and seeds with the highest amounts of vitamin E include:
sunflower seeds almonds hazelnuts
5. Whole grains
Eating whole grains is another way to benefit from the effects of vitamin E, and these grains are a good source of the vitamin.
Whole grains include:
brown rice barley bulgur wheat porridge whole grain whole grain bread whole grain pasta
6. Coffee
Coffee is a well-known concentration aid — many drink it to stay awake and encourage focus.
The caffeine in coffee blocksTrusted Source a substance in the brain called adenosine, which makes a person feel sleepy.
Beyond boosting alertness, a 2018 studyTrusted Source suggests that caffeine may also increase the brain’s capacity for processing information.
The researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.
Coffee is also a source of antioxidants, which may support brain health as a person gets older. One studyTrusted Source has linked lifelong coffee consumption with reduced risk of:
cognitive declinestrokeParkinson’s diseaseAlzheimer’s disease
7. Avocados
Avocados, a source of healthy unsaturated fats, can support the brain.
Eating monounsaturated fats can lower blood pressure from a trusted source, and high blood pressure is associated with cognitive decline from a trusted source.
By reducing high blood pressure, the unsaturated fats in avocados may reduce the risk of cognitive decline.
Other sources of healthy unsaturated fats include:
almonds, cashews and peanuts
flaxseed and chia seeds
soybean, sunflower and rapeseed oil
walnuts and Brazil nuts
Fish.
Share on PinterestOily fish are a good source of Omega-3 fatty acids. Omega-3s help build membranes around every cell in the body, including brain cells. They can therefore improve the structure of brain cells called neurons.A 2017 study found that people with high omega-3 levels had increased blood flow to the brain. Researchers have also identified a link between omega-3 levels and better cognition or thinking skills.
These results suggest that eating foods rich in omega-3s, such as fatty fish, may boost brain function.
Examples of fatty fish that contain high levels of omega-3s include:
salmon mackerel tuna herring sardines
People can also get omega-3s from soybeans, walnuts, flaxseeds, and other seeds.
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