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16 Foods That Will Help Support Brain Health

Whether you’re looking to support optimal memory, focus or cognition, maintaining brain health is essential for daily life. Like all areas of health, the food you eat may have an effect on your brain.

The 16 foods below are all ranked high for supporting brain health. As always, there are great options for meat eaters, vegetarians and vegans. Check out the list and let us know your favorites.

Fish supports brain health



The EPA and DHA content in fish help support brain health by promoting mental focus. Fatty fish contain vitamin D, which also supports the brain. Anchovies, sardines and fatty fish like salmon are all great choices.

Beef supports brain health

2Grass-Fed Beef

Grass-fed beef makes the cut due to its iron content. Iron is well known for helping your body transport oxygen to the brain, which will help you perform mental tasks more efficiently and effectively.

Eggs support brain health

Yolk found in eggs helps your brain because of its choline content. Choline is a neurotransmitter that helps promote healthy brain function. Eggs are also beneficial because the yolks contain cholesterol, which is needed to support brain health.

Beets support brain health

Beets have nitrates, which help promote blood flow and promote mental performance. Add them to a salad or roast them with honey for a delicious brain-boosting side dish perfect to accompany any meal.

Avocados support brain health


Seventy-five percent of the fat in an avocado is monounsaturated fat. It promotes acetylcholine production, which leads to learning and optimal memory support.

Blueberries support brain health

Blueberries deliver optimal memory support thanks to their anthocyanin content. Other dark red and purple fruits and vegetables also benefit brain health, so the options are endless!

Tomatoes support brain health


Many people think of eye health when they think of tomatoes, but the lycopene in this juicy vegetable also helps support healthy brain function.

Greens support brain health

8Dark Leafy Greens

Reach for dark leafy greens like spinach and kale when you want to support healthy cognition. Create a salad with greens, eggs, tomatoes and avocado to amp up your brain health game.


Oats support brain health


Foods rich in carbohydrates such as oats contain glucose that act as fuel for your brain. Bonus: Oat carbohydrates break down slowly, so your brain will stay active for hours.

Nuts support brain health

10Nuts & Seeds

Nuts and seeds contain fatty acids like omega-3 and alpha-linolenic acid (ALA). These fats deliver optimal memory support and help your brain process sensory information such as taste and touch. Grab a handful of walnuts or pumpkin seeds as a snack, or add chia, hemp
or flaxseed to your favorite smoothie.

Beans support brain health


Beans contain B vitamins, which are known for supporting brain health. Add a handful to your favorite recipes to kick your brain power up a notch. Beans also break down slowly like oats, so your brain will stay active longer.

Sage supports brain health


Your body uses acetylcholine to support learning. Your body breaks down acetylcholine, but sage will help prevent such a breakdown, which allows for optimal brain function.

Turmeric supports brain health


Known best as the yellow spice found in curry dishes, turmeric promotes brain health thanks to its curcumin content. Flavor your favorite recipe and support brain health at the same time!

Coconut oil supports brain health

14Coconut Oil

Like nuts, coconut oil contains fats that nourish the brain, support optimal memory and promote mental energy. Try coconut oil in the kitchen when cooking and baking. It’s also a great butter replacement when making your own popcorn.

Olive oil supports brain health

15Olive Oil

Olive oil contains polyphenols, antioxidants that support optimal memory, learning and other cognitive functions. Like coconut oil, you can use olive oil in cooking and baking recipes or add it as a salad dressing.

Dark chocolate supports brain health

16Dark Chocolate

Dark chocolate contains flavonols, which promote blood flow and optimal memory support. Cacao contains 15 times more antioxidants than blueberries, so make sure to go as dark as possible when it comes to chocolate.

Foods to support brain health

What are some of your favorite brain-boosting foods?





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