Top 10 Best Foods to Improve Your Brain Function & Boost Memory

The brain is one of the most crucial parts of your body, built with billions of cells and neurons the immeasurable power. It controls the functions of your whole body like allowing the heartbeat and lungs to breathe and let you feel something or think about various things happening in your life with emotions and expressions all actions thanks to the brain.

Owing to such complex functions, the brain is such an energy-intensive organ and uses around 20% of the body’s calories. Thus, the high energy-consuming organ also needs an abundance of nutrients and fuel to stay healthy and work properly round-the-clock.    

And foods we eat have a big impact on the health and structure of our brains. Hence, eating the right food is very important to keep your brain keep functioning and healthy. Right here we brought the list of ten best foods that are good for your brain health. 

Top 10 Foods Good for Brain Health

#1 Leafy Greens

As per scientific research, green leafy vegetables like kale, spinach, collards, romaine lettuce and broccoli are rich in brain-healthy nutrients such as vitamin K, lutein, folate, and beta carotene. And plant-based foods like green vegetables may help slow cognitive decline.

Also Read: 5 Amazing Health Benefits of Eating Spinach Leaves or Palak

Such plants also contain phytonutrients which are natural compounds produced by plants to promote healthy cell growth and reduce inflammation with strong memory power.

#2 Nuts & Seeds

Nuts and seeds contain omega-3 fatty acids and antioxidants like vitamin E, that support brain health in older age protecting cells from oxidative stress caused by free radicals. As per the studies, regular intake of nuts and seeds is linked to better brain function in older age as it improves cognition and reduced the risk of Alzheimer’s disease.  

#3 Beans

Beans – an ultimate brain-friendly food that contains magnesium, zinc, fibre, antioxidants, and folate. And Folate in particular is essential for brain function deficiency which can lead to neurological disorders, like depression and cognitive impairment.  

Beans are slowly digested, nutrient-dense starches that provide the brain with its preferred fuel called glucose. So, add lentils and soybeans to kidney beans and black beans in your regular diet.   

#4 Whole Grains

Whole grains are the best source of carbohydrates that easily converts into energy. A diet packed with whole grain-rich foods promotes cardiovascular health, which flows to the brain. And like other body parts, the brain cannot concentrate and function without energy.

Our brains are fueled by an adequate, steady supply of energy in the form of glucose in our blood to the brain. You can consume oatmeal, whole wheat bread or pasta and brown rice etc.

#5 Fish

Fish, especially fatty or oily fish have a rich source of omega-3 fatty acids that increases the blood flow in the brain and helps to build membranes around each cell in the body, including the brain cells.

They can, therefore, improve the structure of brain cells called neurons. Salmon, mackerel, tuna, herring and sardines are Omega-3-rich oily fishes.     

#6 Olive Oil

Olive oil is a good resource for monounsaturated fats. And as per the research and studies, extra virgin olive oil is rich in antioxidants like polyphenols that are known to slow down the ageing-related process.

Moreover, it also prevents memory deficits and reduces the deteriorative effects of various diseases on brain functions. Olive oil contains healthy fats that help reduce cholesterol but also contains vitamin E, a brain-boosting nutrient.

#7 Blueberries

Just like dark chocolate, berries also contain flavonoid antioxidants that are good food for your brain. And as per the research and studies, the consumption of blueberries may help improve or delay short-term memory loss.

And women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.

#8 Dark Chocolate

As per the research and studies, high-potency cacao in dark chocolate has significant effects on things like cognition, mood, cholesterol, insulin sensitivity, and blood vessel function. Even in recent studies, serving or two of dark chocolate may boost memory, cognition, the immune system, and mood.

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Even dark chocolate is loaded with nutrients that can positively affect your health. And made from the seed of the cacao tree, it’s one of the best sources of antioxidants you can find. And studies show that dark chocolate can improve your overall health and lower the risk of heart-related diseases too.

#9 Coffee & Green Tea

Coffee is also a good source of antioxidants that support brain health especially when a person gets older. Caffeine causes an increase in brain entropy – complex and variable brain activity. And when entropy is high, the brain can process more information.

The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy. Caffeine also helps solidify new memories and potentially decrease the risk of dementia.  

#10 Wine (Optional)

As per the research and studies, regular but moderate consumption of alcohol like wine, can lower inflammation in the brain and help it clear away toxins, including those linked to serious diseases related to brain functionality. 

Also Read: Top 10 Health Benefits of Drinking Beer Daily in Moderation

Red wines contain flavonoids, that plant-produced compound known for its anti-inflammatory properties and neuroprotective qualities. Alcohol may trigger acetylcholine, a neurotransmitter involved in learning and memory, in the hippocampus.