12 Brain Foods That Supercharge Your Memory, Focus & Mood

Every bite of food you eat is a choice that either depletes or nourishes your brain.

The wrong foods — like sugar and trans fats — can leave you feeling mentally foggy, anxious, and depressed, while the right foods help make you mentally sharp, positive, and productive.

Certain foods are particularly high in the nutrients needed to create, protect, and repair brain cells.

They also supply the building blocks of neurotransmitters — brain chemicals that control how well you learn and remember, how happy and motivated you are, and how well you can relax and enjoy life.

Foods that are rich in essential brain nutrients will protect against a variety of mental disorders now and degenerative brain diseases in years to come.

We call these brain foods.

1. Fatty Fish: For Brain-Essential Omega-3s

Fish deservedly has a reputation as a top-notch brain food.

It’s an outstanding source of proteinwhich is needed to form mood-boosting neurotransmitters like serotonin and dopamine.

It’s also a great source of vitamin B12, an essential vitamin for a healthy brain and nervous system.

But where fish really shines is as a major dietary source of omega-3 essential fatty acids (EFAs), quite possibly the most important group of nutrients for your brain.
It’s no exaggeration to say that the quality of your brain cells depends on the availability of these healthy fats.

Omega-3s are strongly anti-inflammatory.

This is important since chronic brain inflammation contributes to depression, anxiety, brain fog, and ADHD and even serious degenerative disorders like dementia and Alzheimer's.

Eating fish is a proven mood booster.

2. Eggs: For Memory and Learning

Eggs are packed with protein, vitamin B12, and can be a significant source of omega-3 fatty acids.

Eggs are high in tryptophan, an amino acid that’s a building block of the “happiness” molecule (and neurotransmitter) serotonin. 

Whole eggs are the #1 food source of choline, a B complex-related nutrient that 90% of us don’t get enough of. 
Choline is a precursor of acetylcholine, a neurotransmitter that plays a central role in memory and learning.

If you feel like you are experiencing “senior moments,” you may be deficient in acetylcholine.

Adequate acetylcholine is critical for a sharp memory and for quick and focused thinking as you age — low levels have been linked to Alzheimer’s. 

3. Berries: Antioxidant Powerhouses

All fruits are loaded with vitamins, fiber, and phytonutrients, but berries are in a class of their own.

Berries of all kinds — blueberries, strawberries, raspberries, and blackberries — usually make it to the top of any brain foods list.

They are bursting with flavonoids, a group of potent antioxidants that protect brain cells from oxidative damage.

One group of flavonoids in particular, the anthocyanins, gives berries their beautiful colors.

Research suggests that flavonoids can improve numerous cognitive skills, including memory, learning, and decision making.

They may also prevent age-related mental decline and protect against Alzheimer’s disease. 

4. Avocados: Possibly the Most Perfect Food

Avocados are a creamy, nutrient-dense fruit that some brain experts believe is the world’s most perfect food.

Curiously, botanists classify them as a berry — albeit a very big one! 

Unlike other fruits that are mainly carbohydrates, avocados are 75% of mostly monounsaturated fats, the same healthy kind found in olive oil. 
Monounsaturated fats support the production of acetylcholine, the memory and learning brain chemical we mentioned earlier in our egg section.

Avocados are an excellent source of vitamins that your brain needs like C, E, K, and the B complex vitamins.

They also act as a “nutrient booster” to aid the absorption of fat-soluble vitamins.

5. Kale: A Nutrition Bomb

Kale is certainly enjoying its 15 minutes of fame.

It’s the star of the book 50 Shades of Kale by psychiatrist and bestselling author Dr. Drew Ramsey.

It has its own “holiday” — National Kale Day.

(October 3, in case you were wondering.)
Even if you don’t love kale, there are compelling reasons to eat it anyway.

Kale is a nutrition bomb, one of the most nutrient-dense vegetables in the world.

It’s extremely high in brain-protecting antioxidants including beta carotene, flavonoids, and polyphenols.
One serving of kale contains nearly as much vitamin C as an orange.

Vitamin C acts as a natural antidepressant by increasing the neurotransmitter serotonin.

Kale is a first-rate source of B vitamins, especially folate which is key for brain development.

6. Sea Vegetables: The Neglected Superfoods

Sea vegetables are some of the most nutrient-dense foods on the planet but, at least here in the West, are a largely neglected group of superfoods for the brain.

The people of Okinawa, Japan may owe their extreme health and longevity, at least in part, to their regular consumption of sea vegetables.

Sea vegetables contain all 56 minerals essential for human health in a readily bioavailable form.

Some are a reliable vegetable source of vitamin B12 which is essential for brain and nerve health.

7. Dark Chocolate: For Sheer Bliss

After kale and sea vegetables, you’re probably relieved to see a food you actually love on our brain food list!

Chocolate is one of the world’s favorite foods and is the #1 food that people crave.

There are over 300 known chemical compounds in chocolate.

Here are the main ones responsible for making you feel wonderful when you indulge in chocolate.
Chocolate is a great source of tryptophan, the amino acid precursor of serotonin.

It’s also an appreciable source of the anti-stress mineral magnesium.

Chocolate is one of the few dietary sources of anandamide, a naturally occurring neurotransmitter called the “bliss molecule.

8. Walnuts: The #1 Nut for the Brain

All nuts are brimming with protein, vitamins, and minerals.

People who eat nuts live longer, healthier lives than those who don't.

While every nut offers brain benefits, walnuts are the undisputed champion.

Walnuts are one of the best sources of ALA (alpha-linolenic acid), the plant form of omega-3 fats. 

They are the best among the few foods that contain mood-elevating serotonin. 

Walnuts contain a unique polyphenol, pedunculagin, which has antioxidant and anti-inflammatory properties and may reduce brain inflammation.

Walnuts have the potential to reverse several parameters of brain aging. 

9. Turmeric: Antidepressant, Anti-Alzheimer’s Spice

Most spices, like black pepper, cinnamon, garlic, ginger, saffron, and vanilla, are powerful antioxidants and provide some brain benefits.

But one spice that stands above the rest is turmeric.

Turmeric comes from the root of a tropical plant (Curcuma longa) native to India.
It gives curry powder its rich golden hue.

Cooking residue found on pottery shards reveals that it’s been used in cooking for over 4,500 years.

It’s also an important spice in Ayurveda, India's 5,000-year-old natural healing system.
Turmeric contains over 100 known compounds, some of which have antioxidant, anti-inflammatory, and neuroprotective properties. 

10. Olive Oil: Key Ingredient of the Healthiest Diet

Olive oil is an integral part of the Mediterranean diet, widely believed to be the healthiest way to eat.

Olive oil’s “heart healthy” monounsaturated fats are equally beneficial for the brain. 

Increased intake of monounsaturated fats (as discussed in our Avocado section) improves memory and other cognitive functions. 
Olive oil contains over 30 phenolic compounds that are potent antioxidants and free radical scavengers.

There are also significant amounts of vitamins E and K in olive oil, both vitamins important for memory and preventing mental decline.

Olive oil raises levels of BDNF (brain-derived neurotrophic factor, see the turmeric section) to offset depression and the effects of stress on the brain.

11. Coconut Oil: For Instant Brain Energy

Coconut oil is another excellent brain food.

However, in the past, it has been demonized for its high saturated fat content.

In reality, people who consume coconut oil as part of their traditional diet are extremely healthy. 

People of the Pacific Islands so highly regard coconut as both food and medicine that they call the coconut palm tree the “tree of life.”

The main reason coconut oil is considered a brain food is its high concentration of MCTs (medium-chain triglycerides).

12. Fermented Foods: Nourishment for Your “Second Brain”

One of the weirdest and most fascinating neuroscience discoveries of recent times surrounds the microbiome, the bacteria that reside in our intestinal tract.

This community of microbes has a powerful and unexpected influence over our brain, causing science to refer to the gut as the “second brain” or the “backup brain.”

Gut bacteria make over 30 neurotransmitters including serotonin, norepinephrine, acetylcholine, dopamine, and GABA.
These bacteria influence your health, your mood, and even the kinds of decisions you make.

Some neuroscientists are calling this discovery a paradigm shift in our understanding of the brain.

Ideally, there’s a normal balance of both “good” and “bad” bacteria in your gut at all times.

But this balance can quickly get out of whack from antibiotics, stress, and even the food you eat.

An overabundance of bad bacteria creates toxic byproducts called lipopolysaccharides which have numerous negative effects on your brain.

A dysfunctional microbiome can be the root cause of a multitude of brain-related conditions including ADHD, anxiety, autism, depression, carb cravings, memory loss, concentration problems, and chronic inflammation of the brain.
Brain Foods: Take the Next Step

Your brain is a powerhouse that requires a lot of good nutrition to keep it humming.

The most important dietary steps you can take for your brain are:

Eat foods rich in healthy fats like fatty fish, eggs, avocados, nuts, olive oil, and coconut oil.Focus on nutrient-dense foods, such as berries, kale, dark chocolate, walnuts, and turmeric, that contain compounds that protect your brain from the harmful effects of stress, oxidation, inflammation, and aging.Feed your “second brain” fermented foods like yogurt, miso, and sauerkraut.

Other brain enhancing foods includes the following:

1. Wild salmon

A terrific natural source of the omega-3 oil DHA. DHA plays a pivotal role in maintaining the health of brain cells and actually helps to stimulate the growth of brain cells in the brain’s memory center.

2. Blueberries

Power-packed with brain-protective antioxidants. Blueberries also help to reduce inflammation, a cornerstone of virtually all brain degenerative disorders.

3. Dandelion greens

Rich in prebiotic fiber, the specific type of fiber that helps nurture the growth of brain supportive gut bacteria.

4. Exercise

I had to put it on the list. Call it a “food for the soul” if you wish. Aerobic exercise turns on the genes that make BDNF (a growth and protective hormone) that targets brain cells.

5. Asparagus

Rich in prebiotic fiber to support brain-healthy gut bacteria. Asparagus is high in anti-inflammatory nutrients and folate.

6. Kimchi

A traditional Korean fermented dish that’s loaded with healthful probiotic bacteria, which promotes brain health.

7. Jicama

One of the best sources of prebiotic fiber. Jicama, also known as Mexican yam, is high in vitamin B6, folate, and vitamin E.

8. Broccoli

High in sulfurophane, a chemical that aids in detoxification, reduction of inflammation, and control of damaging free radicals.

9. Red wine

Rich in polyphenols that may actually boost brain blood flow.

10. Dark chocolate

Like red wine, also rich in polyphenols.

11. Spinach

Rich in brain-protective antioxidants along with vitamin K, folate, and lutein.

12. Almonds

Like fatty fish, almonds have high levels of brain-healthy omega-3 fatty acids and lots of brain-protecting vitamin E.

13. Pumpkin seeds

A rich source of zinc, a mineral that plays an important role in memory and overall brain function.

We understand that eating the right foods day in, day out can be a challenge!

So it’s a good idea to take a high-quality multivitamin supplement as nutritional insurance.

Numerous studies show that simply taking a multivitaminimproves brain health and function.