What you eat doesn’t just affect your body. It can have a serious impact on your brain, too. These days, we’re paying more attention than ever to our brain health, which isn’t a bad idea.
Research has shown that poor nutrition can interfere with memory, focus, and mood, while a balanced diet filled with wholesome foods supports overall cognitive function. Since the brain controls everything from decision-making to emotional regulation, taking care of it through everyday choices like eating well is one of the most powerful things you can do for your long-term health. Luckily, a naturopathic doctor, Dr. Janine Bowring, made an informative YouTube short about the “best” foods for improving your brain’s blood flow and “decreasing” your risk for brain injury. Read more about 7 of them below.
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1. Olive oil
Olive oil is one of the best oils and sources of healthy fat that you can put into your body. It contains nutrients that aren't only great for weight loss, digestion, and energy, but they can also do wonders for your brain. Dr. Bowring says olive oil is "rich in polyphenols," which help protect the brain from inflammation and oxidative stress. These effects are linked to sharper memory, better focus, and a reduced risk of age-related cognitive decline. Adding olive oil to your routine is a simple way to support long-term brain health.
2. Spinach
Spinach has been known as a 'superfood' that can do wonders for your health for years and years. There's a reason why it's a nutritious vegetable - it is packed with vitamins, nutrients, and even protein that can help with all sorts of bodily functions. In her video, Dr. Bowring points to a study that says spinach is "great for decreasing the risk of certain brain injuries." Spinach has also been known for causing slower mental decline and improved memory, making it a smart choice for anyone looking to stay sharp as they age.
3. Wild Salmon
Like olive oil, salmon is known for its high levels of healthy fats, which can make your hair, skin, and nails look beautiful, but can also boost your brain health. Dr. Bowring notes it's "rich in omega-3s and DHA," and the healthy fish has been linked to better memory, improved mood, and a lower risk of cognitive decline. It's a simple, satisfying way to support long-term brain function, and better yet, it can be used in all sorts of dishes. Dr. Bowring does specify that wild-caught salmon is especially good, so if you can splurge on it, go for it.
4. Walnuts
Have you ever noticed that a walnut looks a bit like a brain? Well, it's not much of a coincidence, as these nuts are well-known for containing amazing compounds and nutrients for your brain. Research has shown that regularly eating walnuts may help improve memory, boost cognitive performance, and even support emotional well-being. Their unique nutrient profile helps reduce inflammation and oxidative stress, two key factors linked to age-related brain decline. Making walnuts part of your daily routine is easy, as just eating a handful every day or sprinkling them onto your breakfast bowl is a satisfying way to give your brain the support it needs to stay sharp, focused, and resilient over time.
5. Oysters
For those who love treating themselves to some fancy seafood, you're in luck! You may not have known that oysters are actually quite good for your brain health. Dr. Bowring notes that oysters, like salmon and other fatty fish, are "rich in those omega-3s [and] that DHA, which is brain food, as well as very important minerals like zinc." So, the next time you decide to cash out on a platter of oysters, you can defend the price by knowing that you're treating your brain to something good.
6. Tomatoes
Tomatoes aren't just a delicious and easy vegetable to have on hand and incorporate into various dishes, but they're also high in all sorts of vitamins and minerals. Dr. Bowring says they're high in lycopene, a powerful antioxidant with anti-inflammatory effects. She also notes that they're a "natural anti-inflammatory for your brain," so if you're looking for less inflammation and better brain health, stock up on your ripe tomatoes this summer and get creative with your recipes.
7. Avocados
If you love a good avocado toast breakfast or some guacamole as an appetizer, keep them coming, as avocados are a great food to keep in your diet for your brain health. Dr. Bowring says that avocados are "rich in vitamin E, healthy fats, and potassium for a healthy brain." Their unique combination of healthy fats and antioxidants helps protect brain cells and improve cognitive function over time. Some studies suggest they can help with memory and concentration by supporting healthy blood flow to the brain.
Which of these seven foods is your favorite?
