7 Best Foods to Support Brain Health and Function

What Foods Support Brain Health?

Many foods can support brain health, but the foundation of a brain-healthy diet is meeting your daily nutritional needs. Protein, healthy fats, carbohydrates, vitamins, and minerals are essential for overall health, including brain function. Ideally, these nutrients come from organic, unprocessed whole foods, though supplements can help fill gaps when needed.

While a balanced diet is critical, certain foods and herbs stand out for their potential to support brain health specifically. Below, we’ve highlighted seven research-backed foods that may promote cognitive function, along with one herbal supplement we believe can complement a brain-healthy diet.

Best Foods for Brain Health

Here are our top picks for foods that may support brain health:

1. Salmon

Salmon, along with other fatty fish, is rich in omega-3 fatty acids, which are essential for brain function. The brain is composed of about 70% fat, and omega-3s, particularly DHA, are key building blocks for brain cells, supporting learning and memory [2]. Some studies suggest omega-3s may be linked to lower levels of beta-amyloid, a protein associated with cognitive challenges [3]. Choose high-quality, sustainably sourced fish to minimize exposure to contaminants like heavy metals, which could affect brain health.

2. Blueberries

Blueberries are packed with antioxidants, including anthocyanins, which may protect brain cells from oxidative stress caused by free radicals [4]. Research suggests flavonoids in berries, especially blueberries, may support memory and cognitive function [4]. Adding a variety of berries to your diet is a delicious way to support brain health.

3. Turmeric

Turmeric, a spice from the ginger family, contains curcumin, a compound with anti-inflammatory properties. Chronic inflammation is a risk factor for cognitive decline, and some studies suggest curcumin may help reduce inflammation markers in the body [5]. Incorporating turmeric into your meals may offer brain-supportive benefits.

4. Leafy Green Vegetables

Leafy greens like kale, spinach, broccoli, and collard greens are nutrient powerhouses. They’re rich in vitamin K, lutein, folate, and beta-carotene, which research suggests may help slow cognitive decline [6]. These veggies are easy to add to salads, smoothies, or side dishes for a brain-health boost.

5. Nuts and Seeds

Nuts and seeds, such as walnuts, almonds, pecans, and pumpkin seeds, provide omega-3 fatty acids, antioxidants, and vitamin E. These nutrients may support brain health and improve circulation, which is vital for cognitive function [7]. For better nutrient absorption, consider soaking or choosing sprouted varieties to reduce anti-nutrients in their shells.

6. Oranges

Oranges are an excellent source of vitamin C, which has antioxidant properties and may support neurodevelopment and brain health [8]. They also provide fructose, which the body converts to glucose—the brain’s primary fuel source. Adequate glucose levels are crucial for learning, thinking, and memory [9].

7. Eggs

Eggs are a nutrient-dense food, offering vitamins B6 and B12, folate, choline, and essential fatty acids. Choline, in particular, is critical for producing acetylcholine, a neurotransmitter that supports mood and memory [10]. B vitamins help regulate brain chemicals and support overall cognitive health [11]. Eggs are a versatile option for boosting brain-supportive nutrients.

Herbs for Brain Health

In addition to foods, certain herbs may support cognitive health. For example, our Ginkgo Biloba Brain Flow Tonic contains a blend of herbal extracts designed to promote healthy brain function. The primary ingredient, ginkgo biloba, has been studied for its potential to enhance blood flow to the brain, which may support cognitive performance [12]. Note: We sell this product and may earn a profit from purchases.

Summary

The brain is a remarkable organ, but its health can decline with age. Diet plays a significant role in supporting cognitive function, and incorporating nutrient-rich foods can make a difference. Our top picks for brain-supportive foods include salmon, blueberries, turmeric, leafy greens, nuts and seeds, oranges, and eggs. Adding herbs like ginkgo biloba may also complement a brain-healthy diet.

If you’re concerned about cognitive health or experiencing symptoms of decline, consult a healthcare professional for personalized advice. A balanced diet, combined with informed choices, can help you support your brain for years to come