Kenneth Mukamal , MD, MPH, research faculty at Beth Israel Deaconess Medical Center and Associate Professor in Medicine at Harvard Medical School. Mukamal said. This brain boost smoothie is delicious, easy to make, and packed with brain-healthy flavonoids, vitamins E and K, folate, and curcumin.

See this recipe and more at brightfocus. When considering the best foods for brain health, your overall eating pattern—what you eat and drink on a regular basis—has a much greater impact than eating more of one single food, Dr. Instead of looking for one single food that will cure everything, look for a whole healthy diet eating pattern that fits with your lifestyle.

Each of these emphasizes limiting red meat and focusing on whole grains, fruits, vegetables, fish, nuts, and olive oil, and avoids saturated fat. Mediterranean Diet: Named for its emphasis on traditional foods eaten in countries surrounding the Mediterranean Sea, such as Greece, Italy, Spain, and France, this diet incorporates plenty of healthy fats like olive oil, fresh fruits and vegetables, legumes, nuts, and less dairy, red meat, butter or margarine, sweetened beverages, and pastries.

It has been shown to reduce blood pressure and may be particularly beneficial for people with cardiovascular disease. MIND Diet: A hybrid of the Mediterranean and DASH diets, the MIND Mediterranean-DASH Intervention for Neurodegenerative Delay Diet was developed specifically for brain health and has been shown to slow down cognitive decline.

The MIND Diet emphasizes whole grains, green leafy and other vegetables, berries, fish, poultry, beans, nuts, and olive oil while minimizing intake of red meats, butter, margarine, cheese, fast foods, and sweets.

While all the eating patterns mentioned have proven benefits for brain health, the MIND Diet has shown particularly impressive results for aging. Another study showed that the MIND Diet can slow your brain aging by 7. Nuts are a great addition to any diet regimen, but the one that contributes most to brain health is walnuts.

When compared to other nuts, walnuts offer twice as many antioxidants. They contain an excellent source of alpha-linolenic acid ALA , which is a plant-based omega-3 essential fatty acid that helps to counteract cognitive decline by suppressing inflammation and oxidative stress.

Inflammation and oxidative stress have been linked to Alzheimer's disease and dementia. A study published in Nutrients suggests that eating about 1 to 2 ounces of walnuts per day can improve cognitive function. Try adding a serving of walnuts to a hearty salad or pairing them with a variety of roasted vegetables.

The foods you eat play an important role in brain health. You can help to improve your brain health, memory and alertness by including a variety of nutritious foods such as leafy greens, lamb, eggs, salmon, blueberries and walnuts in your daily diet.

These foods may also help to reduce the risk of age-related neurodegenerative diseases, such as dementia and Alzheimer's disease. Use limited data to select advertising. Create profiles for personalised advertising.

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Healthy Lifestyle. Andrea Mathis, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Annie Nguyen, M. Annie Nguyen is a Registered Dietitian who manages EatingWell's Pinterest page. Before EatingWell, she worked with other dietitians to write nutrition blog posts, develop recipes and create social media content.

Annie went to the University of Oklahoma to complete her B. in Health and Exercise Science. Blueberries and other deeply colored berries deliver anthocyanins , a group of plant compounds with anti-inflammatory and antioxidant effects Antioxidants act against oxidative stress and inflammation, which can contribute to brain aging and neurodegenerative diseases Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells 12 , Try sprinkling them over your breakfast cereal, adding them to a smoothie, or enjoying them for a simple snack.

Turmeric is a deep-yellow spice that is a key ingredient in curry powder. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain. Most studies use highly concentrated curcumin supplements in doses ranging from —2, mg daily, much more curcumin than most people consume when using turmeric as a spice.

Turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help the brain. Broccoli is packed with powerful plant compounds, including antioxidants Some research in older adults links a higher vitamin K intake with better memory and cognitive status Broccoli also contains compounds, such as sulforaphane , that provide anti-inflammatory and antioxidant effects and may help protect the brain against damage.

Sulforaphane levels are highly concentrated in broccoli sprouts Broccoli contains a number of compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K and sulforaphane.

Pumpkin seeds contain antioxidants that may protect the body and brain from free-radical damage The research focuses mainly on these micronutrients rather than pumpkin seeds themselves. However, since pumpkin seeds are high in these micronutrients, you can likely reap their benefits by adding them to your diet.

Pumpkin seeds are rich in many micronutrients that are important for brain function, including copper, iron, magnesium, and zinc. Flavonoids are a group of antioxidant plant compounds. These compounds may enhance memory and help slow age-related mental decline 32 , One study also found that participants who ate dark chocolate experienced a positive increase in mood and greater gut microbiome diversity compared to those who did not eat chocolate.

The research suggests that dark chocolate may have a prebiotic effect that can improve negative emotional states through the gut-brain connection The flavonoids in chocolate may help protect the brain. Studies suggest eating chocolate, especially dark chocolate, could boost both memory and mood.

Research has shown that eating nuts can improve heart health markers, and having a healthy heart is linked to having a healthy brain and a lower risk of neurological disorders One study found that regular consumption of nuts could be linked to a lower risk of cognitive decline in older adults Several nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, may explain their beneficial effects on brain health 37 , Vitamin E protects cells against free-radical damage to help slow mental decline While all nuts are good for your brain, walnuts may have an extra edge since they also deliver anti-inflammatory omega-3 fatty acids Nuts contain a host of brain-boosting nutrients, including vitamin E, healthy fats, and plant compounds.

You can get almost all the vitamin C you need daily by eating one medium orange Eating oranges and other foods high in vitamin C may help prevent mental decline According to one study, having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed Vitamin C is a powerful antioxidant that helps reduce the free radicals that can damage brain cells.

You can also get high amounts of vitamin C from other foods like bell peppers, guava, kiwi, tomatoes, and strawberries. Oranges and other foods that are high in vitamin C can help defend your brain against damage from free radicals. Eggs are a good source of nutrients tied to brain health, including vitamins B6 and B12, folate, and choline Choline is an essential micronutrient your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.

These bacteria play an essential role in your health. They protect the lining of your intestines and ensure they provide a strong barrier against toxins and "bad" bacteria; they limit inflammation ; they improve how well you absorb nutrients from your food; and they activate neural pathways that travel directly between the gut and the brain.

Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy. They are also void of processed and refined foods and sugars, which are staples of the "Western" dietary pattern.

In addition, many of these unprocessed foods are fermented, and therefore act as natural probiotics. This may sound implausible to you, but the notion that good bacteria not only influence what your gut digests and absorbs, but that they also affect the degree of inflammation throughout your body, as well as your mood and energy level, is gaining traction among researchers.

Start paying attention to how eating different foods makes you feel — not just in the moment, but the next day. Try eating a "clean" diet for two to three weeks — that means cutting out all processed foods and sugar. See how you feel. Then slowly introduce foods back into your diet, one by one, and see how you feel.

When some people "go clean," they cannot believe how much better they feel both physically and emotionally, and how much worse they then feel when they reintroduce the foods that are known to enhance inflammation. Eva Selhub MD , Contributing Editor.

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Beyond the usual suspects for healthy resolutions. September 18, By Eva Selhub MD , Contributing Editor Think about it. How the foods you eat affect your mental health Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain.

Nutritional psychiatry: What does it mean for you? About the Author. According to one study, having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed Vitamin C is a powerful antioxidant that helps reduce the free radicals that can damage brain cells.

You can also get high amounts of vitamin C from other foods like bell peppers, guava, kiwi, tomatoes, and strawberries. Oranges and other foods that are high in vitamin C can help defend your brain against damage from free radicals. Eggs are a good source of nutrients tied to brain health, including vitamins B6 and B12, folate, and choline Choline is an essential micronutrient your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.

The liver produces a small amount, but you must get choline from food to get the necessary amount. Higher intakes may be linked to better memory and mental function Adequate choline intake is mg per day for most females and mg per day for males. A single egg contains mg Being deficient in two types of B vitamins — folate and B12 — has been linked to depression Folate deficiency is common in older people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline Vitamin B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain However, research supports the brain-boosting benefits of the specific nutrients in eggs.

Eggs are a rich source of several B vitamins and choline, which are important for regulating mood and promoting proper brain function and development. Green tea contains caffeine, which may boost brain function and improve alertness, performance, memory, and focus L-theanine is an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed 50 , One review found that the L-theanine in green tea can help you relax by counteracting the stimulating effects of caffeine Green tea is also rich in polyphenols and antioxidants that could protect the brain from mental decline and reduce the risk of neurodegenerative disease Green tea may also help improve memory Green tea contains caffeine, which boosts alertness, antioxidants, which help protect the brain, and L-theanine, which can help you relax.

Foods high in omega-3 fatty acids, such as fatty fish and walnuts, and antioxidants, including berries, broccoli, and pumpkin seeds, help support healthy brain function. Some foods that may negatively impact brain function include sugar-sweetened beverages, refined carbohydrates, and foods high in salt Some foods and drinks, such as dark chocolate and green tea, may support focus and memory Some brain-boosting foods that you can eat on the go include nuts, citrus fruit, dark chocolate, and hard-boiled eggs.

Some foods, such as the fruits and vegetables in this list and tea and coffee, have antioxidants and other nutrients that help protect your brain from damage, support memory, improve mood, and support brain development. Try this today: Just as important as including these brain-boosting foods in your diet is steering clear of foods that can negatively impact brain health.

Learn which foods can negatively impact your brain. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Here's how to navigate empty nest syndrome, or the sadness, loneliness, and other emotional distress you may experience after your kids leave home.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Best Foods for A Healthy Brain and Improved Memory. Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Kerri-Ann Jennings, MS, RD — Updated on December 15, Fish Coffee Berries Turmeric Broccoli Pumpkin seeds Dark chocolate Nuts Oranges Eggs Green tea FAQ Takeaway Certain foods, including fatty fish, blueberries, and broccoli, contain compounds that may support your brain health and function.

Fatty fish. Pumpkin seeds. Dark chocolate. Green tea. Frequently asked questions. The bottom line. How we reviewed this article: History. Dec 15, Written By Kerri-Ann Jennings.

Medically Reviewed By Adrienne Seitz, MS, RD, LDN. Jan 23, Written By Kerri-Ann Jennings. Share this article.