10 Brain Foods to Boost Focus and Memory

You must have always heard me describe how the food we eat affects our bodies and how we look. But did you know that what we eat plays a huge role in the health of our brains as well?

Yes, when it comes to staying mentally sharp and focused, eating plenty of brain foods matters, especially for our gray matter.

As part of our mental health series, I decided to share 10 brain foods that you should include in your diet starting today to improve your brain health and enhance your cognitive capabilities.

But what exactly do I mean by brain food you may ask?

What Is a Brain Food?

Brain foods include all those that are rich in antioxidants, healthy fats, vitamins, and minerals. They are responsible for providing your brain with energy and helping in protecting our brain cells, which in turn prevents the onset & progression of many brain diseases.

How exactly do Brain Foods Aid in Mental Health?

Your gut and brain are governed by the same two proteins – occludin and zonulin – that control the permeability of your brain and your gut. The blood-brain barrier is nothing but a protective mesh that protects the brain from any substance that might be harmful. You can think of it like a sieve that allows only the finer particles to go through & traps that big, unnecessary dirt from getting inside.

So when your protective blood-brain barrier is damaged it can increase the entry of toxins and harmful particles which can increase the amount of inflammation in the body. This in turn can lead to brain fog, memory loss, depression, anxiety, and more.

There are many things that can lead to a damaged blood-brain barrier but one of the worst offenses is a poor diet.

And that’s just one way your diet contributes to poor brain health. The other way is by not getting enough of the nutrients your brain needs to thrive.

One example of this is healthy fats. Did you know that our brain is actually 60% fat and contains more cholesterol than any other area of your body? Therefore, it only makes sense that you would want to fuel your brain with the very thing it is made up of instead of depriving it. I know how scared people still are when it comes to consuming fat-rich food, thanks to the mainstream media & companies that had vested interests in demonizing it.

In case you are eager to learn what the top brain foods truly are here, here is a comprehensive list of the same.

What Are The Top 10 Brain Foods?

Below are foods for brain health that I highly recommend including in your diet regularly to low down age-related cognitive decline. I have tried to include a mix of plant-based sources for all my vegan friends as well, although I must give my disclaimer at the very onset, since I am and will always be partial to animal sources of fats.

1. Egg Yolks

Egg yolks have been on the nutritional naughty list for years, but I am very happy that eggs are finally getting the recognition they truly deserve. So, if you’ve been only having the egg white and skipping out on the yolk, I must warn you, you are surely missing out on a lot!

Yolks contain large amounts of choline, which helps in the development of the brain. It also breaks down bethane, a chemical that produces hormones related to feelings of well-being.

Also, I have many who have confessed that they kept away from consuming eggs as a whole because of the cholesterol concerns that were associated with them. But studies have validated this fact & the good news is, that eating eggs typically has no effect on the cholesterol levels of healthy adults and might, in fact, they help raise the good cholesterol levels.

2. Avocados

While avocados often get a bad rep because of their high-fat content, it’s important to note that these green powerhouses are packed with monounsaturated fats, or the “good” kind of fats, which have been shown to lower rates of memory loss.

Avocados help prevent blood clots in the brain as they contain both vitamin K and folate, thereby protecting against stroke. They also help improve brain functions related to memory and concentration.

They’re also rich in vitamin B and vitamin C, which aren’t stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. Need I say more?

3. Blueberries

Proving that great things do come in small packages, blueberries and other berries (like strawberries, blackberries, raspberries, etc.) are fruits that are recommended to be consumed daily. That’s because they’ve got so many great benefits ­while tasting like an all-natural candy!

Blueberries are one of the highest antioxidant-rich foods known to man, including vitamin C, vitamin K, and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration, cognitive decline, and stress.

4. Celery

For a vegetable with such few calories (just 16 per cup!), celery sure does offer a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome.

Because it’s so nutrient-dense — packing loads of vitamins, minerals, and nutrients with very few calories — it’s a great snack option if you’re looking to shed pounds. While we often eat celery stalks, don’t skip the seeds and leaves.

5. Extra Virgin Olive Oil

Real extra virgin olive oil (EVOO) is one of the top recommended brain foods due to the powerful antioxidants that it provides known as polyphenols, as well as healthy monounsaturated fats. It’s a staple ingredient in the Mediterranean diet, which studies show are two eating patterns that are associated with cognitive benefits among older adults.

Including EVOO in your diet may not only improve learning and memory but also reverses age- and disease-related changes. EVOO also helps fight against the proteins known as ADDLs. These are the toxic proteins that are responsible for inducing Alzheimer’s disease.

6. Green Leafy Vegetables

It turns out that Popeye was onto something with his spinach obsession. Getting regular helpings of leafy green brain foods can help keep dementia at bay according to new research.

In the study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.

7. Salmon

If you like fish, get excited, because salmon is one of the most nutritious brain foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly… Goodbye, brain fog — and hello better memory!

8. Rosemary

We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too?

Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes, and normal aging in the brain.

Make sure you source good quality herbs always. I source mine from here.

It also helps protect eyesight from deteriorating thanks to its high levels of antioxidants and anti-inflammatory properties.

 9. Walnuts

It turns out that walnuts can keep you from going nuts. Just munching on a few walnuts a day may help improve your cognitive health.

Their high levels of antioxidants, vitamins, and minerals also improve mental alertness. The vitamin E found in these nuts may also help protect brain cells and ward off Alzheimer’s.

10. Dark Chocolate

Of course, my list wouldn’t be complete without adding my favorite! Now not all chocolate is created equal. But, dark chocolate is and can actually be very good for you!

Chocolate is chock-full of flavonols, which have antioxidant and anti-inflammatory properties. Studies show cocoa can increase cerebral blood flow and cerebral blood oxygenation — plus it can help lower blood pressure and oxidative stress in the brain and heart.

But that doesn’t mean you go wild munching on your favorite bar just yet. Remember, a simple rule of thumb- the darker the chocolate, the more perks it offers.

The Verdict

There’s no doubt about how important your brain health is to your everyday life. By being proactive in our choices today, including the foods we eat on a daily basis, we can ensure better brain health and function for years to come.

If you are struggling with brain fog, depression, anxiety, or other brain health problems and feel like you’ve reached a plateau with your healing, check out our telehealth integrative health coaching consultation.

In my telehealth integrative health coaching clinic, we go the extra mile to uncover all areas of your health that can be contributing to your brain health problems.

Even though brain health problems can be overwhelming, we aim to walk with you on your journey to better health, naturally.

As one of the only few Holistic skin and health coaches in the world, we provide online coaching for people around the globe. 

Till then,

Continue to glow, thrive and shine as always.

Sending lots of healthy and happy wishes your way. ?

P.S.- If you like what I share, consider Subscribing to stay connected. I do NOT spam. Promise! ?

Also, please leave a comment and share the article with your loved ones. Sharing is Caring!

Feel free to ask a question or leave a suggestion as well. I am always open to learning. ?