1. Sardines
Sardines are small, oily fish packed with essential nutrients, making them a powerhouse for brain health. Rich in omega-3 fatty acids, particularly DHA (docosahexaenoic acid), sardines are beneficial for maintaining and improving cognitive function.
Dr. Robert Love, a neuroscientist, backs this up by noting that sardines are not only rich in omega-3 fatty acids but also “rich in protein and B vitamins. These are great for your brain.” He suggests purchasing sardines that are sustainable.
2. Eggs
They’re not just for breakfast; their rich flavor and texture make them perfect for everything from hearty omelets to creamy custards. Oh, and they're actually great for brain health as well.
Dr. Brett Osborn, a board-certified neurosurgeon, section chief at St. Mary’s Medical Center, and the president & founder of Senolytix, says, "The fat in egg yolks also supports cholesterol production that is necessary for the synthesis of myelin, the insulating substance around neurons that facilitates axonal conduction, like insulation around your electrical wiring. So, don't skip your whole eggs. They're not bad for you, as you may have been erroneously told."
3. Olive Oil
Olive oil is a top choice when it comes to healthy fats you can add to your diet. Beyond supporting weight management, digestion, and energy levels, it offers powerful benefits for your brain. Dr. Jeanine Bowring, a naturopathic doctor, says olive oil is "rich in polyphenols," which help protect the brain from inflammation and oxidative stress. These benefits are associated with improved memory, enhanced focus, and a lower risk of age-related cognitive decline. Incorporating olive oil into your daily routine is an easy way to promote long-term brain health.
4. Walnuts
Walnuts provide a good amount of protein and fiber, both of which help maintain satiety and stabilize blood sugar levels, preventing spikes that can lead to insulin resistance.
"Walnuts have significant amounts of alpha-linolenic acid (ALA), a type of omega-3 fat. This nutrient is essential for the functions of metabolism and brain health. The polyphenols found in walnuts also have anti-inflammatory effects that are beneficial for metabolic well-being," Dr. Varsha Khatri, a registered dietitian nutritionist (RDN) at Prowise Healthcare, notes.
5. Chia Seeds
Chia seeds also contain omega-3 fatty acids, which have anti-inflammatory properties that can improve heart health, brain function, and support metabolic processes.
"Water is absorbed by chia seeds, hence expanding the stomach and making one feel satisfied. This is useful for appetite control and prevents overeating. Further, omega-3 fatty acids contained in chia seeds render them anti-inflammatory, thereby promoting a general healthy metabolism," Khatri reveals.
6. Greek Yogurt
Greek yogurt is a versatile and nutrient-packed food that offers numerous benefits for gut, brain, and heart health. Rich in probiotics, Greek yogurt supports a healthy gut microbiome by promoting the growth of beneficial bacteria, which can aid digestion and reduce inflammation in the gut. When it comes to brain health, Greek yogurt provides essential nutrients, which are important for cognitive function and mood regulation. Moreover, the potassium and calcium found in Greek yogurt support heart health by helping to regulate blood pressure.
"Greek yogurt is loaded with anti-inflammatory properties due to the high amount of probiotics, or healthy bacteria. These bacteria can help optimize gut health, which is essential for digestion, nutrient absorption, brain health, and heart health. Additionally, this can help reduce inflammation throughout the gut and the rest of the body. Lastly, Greek yogurt is a great source of protein, which is essential for supporting our bodies' lean muscle tissue," Jesse Feder, RDN, CPT, shares.
7. MCT Oil
According to dietitian Catherine Gervacio, incorporating medium-chain triglyceride (MCT) oil into one's diet can be a game-changer for those experiencing brain fog and seeking to sharpen memory. MCTs are healthy fats found in oils like coconut oil and palm oil, and they offer a wide array of health benefits—especially when it comes to your brain.
Gervacio emphasizes that MCT is readily available commercially and suggests adding it to coffee as a quick source of energy for the brain. The key benefit lies in MCT's ability to be rapidly converted into ketones, providing an alternative fuel source for the brain. "This oil is easily converted into ketones, which can serve as an alternative fuel source for the brain, possibly enhancing cognitive function," she says. This quick and efficient energy boost may prove instrumental in combating mental fatigue and promoting sharper cognitive abilities for those navigating the challenges of memory decline.
8. Avocados
Avocados are loaded with heart-healthy monounsaturated fats, vitamin E, and potassium, all of which support brain function. The healthy fats in avocados help protect neurons from damage and may improve memory and overall cognitive function over time. To enjoy avocados, slice them onto toast for breakfast, add cubes to salads, or mash them into a creamy guacamole for a snack or side dish. You can also blend them into smoothies to add creaminess while giving your brain a nutrient boost.
9. Almonds
Almonds are a rich source of vitamin E, healthy fats, and antioxidants that help protect the brain from oxidative stress. Regular consumption of almonds can contribute to better memory and mental clarity. For easy incorporation, snack on a handful of raw or roasted almonds between meals, sprinkle sliced almonds over yogurt or oatmeal, or blend them into smoothies for a crunchy, nutritious boost. You can also use almond butter as a spread on toast or apples for a filling, brain-friendly snack.
10. Flaxseeds
Flaxseeds are packed with omega-3 fatty acids, fiber, and lignans, which support healthy brain function and reduce inflammation. They can be particularly helpful in stabilizing blood sugar, which indirectly benefits cognitive performance. To eat flaxseeds, sprinkle ground flaxseed over yogurt, oatmeal, or salads. You can also mix them into baked goods like muffins or blend them into smoothies for a subtle nutty flavor that boosts your brain health. Whole flaxseeds are less easily absorbed, so it’s best to use ground flaxseed to maximize benefits.
11. Dark Chocolate
Dark chocolate is rich in flavonoids and antioxidants, which may improve blood flow to the brain, enhance memory, and support focus. The higher the cocoa content, the greater the benefits for cognitive function. To enjoy dark chocolate in a brain-friendly way, choose chocolate with at least 70% cocoa and eat it in moderation—about a small square or two per day. You can also shave it over yogurt, blend it into smoothies, or enjoy it melted as a healthy dessert topping for fruit.