*Disclaimer - I am not a medical professional - the following is for informational purposes only and should not be taken for professional medical advice.
The ever-changing nutrition recommendations make it hard to confidently know what “healthy” foods you can eat. Bread is bad… oh wait, no it’s good – but only grain bread – and don’t eat too much because it might actually be bad for you.
Hmmm.. Now, let's look at diets – Keto, Paleo, Whole 30, Vegetarian, Vegan – each of which is great at shedding pounds in the beginning but can be unrealistic at keeping the weight off long term.
This article will teach you the top 10 brain foods to eat more often and the ingredients that help boost your memory and focus.
BONUS CONTENT: I have also included some recipe recommendations as well - enjoy!
Why This Matters
Have you ever found it difficult to shed unwanted weight even after consuming foods you thought were “healthy”? Don’t worry, it happens to all of us! The Food Marketing industry does a great job of creating food labels with buzzwords that appear “healthy” but actually contain preservatives and inflammatory ingredients. These ingredients have even been shown to INCREASE our risk of chronic diseases - like cancer, heart disease, and diabetes. Yes, you read that correctly... some of the ingredients we consume regularly have been linked to increasing our risk of chronic diseases - which is the LEADING CAUSE OF DEATH in the US - accounting for up to 70% of deaths!
The good news - there are a bunch of foods that are jam-packed with antioxidants and may REDUCE your risk of chronic diseases. Antioxidants can help protect you against free radicals in your body that cause cancer and other chronic diseases. If you want to live a long and healthy life, you must be intentional about what you’re putting in your body.
What are “brain foods”?
If you don’t already know of Jim Kwik, he is a global leading expert on memory and brain performance. He has compiled a list of “brain foods” that are rich in antioxidants and contain good fats, vitamins, and minerals, that may boost cognitive function. The following are list of the 10 brain foods that Jim believes may improve memory, slow mental decline, and increase your overall health.
Now before we jump in, let's first understand the ingredients that make these memory-boosting brain foods so beneficial.
Buzzwords Defined
We often hear about nutrients like Vitamin K and Magnesium, but we aren’t taught HOW these nutrients impact our overall health. Let's break them down - here is a list of ingredients you will see throughout the brain foods list below and HOW they help our bodies.
Avocado
This one should come as no surprise! Avocados contain “good fat” (monosaturated fat) and are jam-packed with nutrients and antioxidants.
Brain benefit - may enhance cognitive ability (Vitamin K) and slow memory decline (Vitamin E).
- Cancer-fighting properties (Oleic acid)
- Strengthens bone density and prevents fractures (Vitamin K)
- Protects your eyes against harmful light waves
- Satiating – keeps you feeling full longer (can help with weight management)
- Anti-inflammatory - important for fighting Chronic diseases
- Smooths wrinkles and protects skin against UV damage
- More Potassium than a banana (see chart for Potassium benefits)
A 2023 study found that more than one serving of avocado a week was associated with a decreased risk of colorectal, lung, and bladder cancer. Forget an apple a day…you should eat an avocado a day to keep the diseases away!
Blueberries
Also known as “brainberries”, blueberries are believed to have the highest level of antioxidants than any other fruit or vegetable!
Brain benefit: May improve brain and memory function and reduce the risk of brain-aging conditions (Vitamin K and C).
- Studies showed improvement in learning capacity, and motor skills and reversing cognitive decline in aging rats.
- Low in calories - an entire cup is less than 90 calories
- High in antioxidants – may reduce the risk of chronic diseases
- Helps manage blood sugar levels and improve insulin sensitivity in people with Type 2 diabetes
- Aid in better digestion
- Boost immune system (Vitamin C)
- May lower blood pressure
Low in calories and jam-packed with antioxidants, this memory-boosting brain food is a perfect sweet snack or topping on a salad!
Broccoli
Although pungent, broccoli might have the longest list of health benefits of any other brain food listed.
Brain benefit: May enhance cognitive function, and improve brain power, (Vitamin K) while also protecting your memory and thinking (Vitamin C).
- May stop cancer cells from forming (Sulforaphane)
- Aids healthy digestion - a great source of Fiber
- Satiating - keeps you feeling full longer
- May Improve cardiovascular function
- Anti-inflammatory
- Antibacterial properties - reduced risk of food-borne infections
- Promotes strong bones (Calcium)
- Can reduce the risk of birth defects (folate)
Tip: If you don't like the taste of cooked broccoli, try eating it raw - you can chop it up and add it as a topping on a salad.
Coconut Oil
Coconut oil has recently gained popularity as an alternative cooking oil.
Brain benefit: Coconut oil may help reduce your risk of Alzheimer's disease. One small study found “improvements in episodic, temporal orientation, and semantic memory in the coconut oil group.” Further research with larger studies is needed.
- May provide a quick source of energy
- May have antimicrobial effects against disease-causing microorganisms (E-coli, etc.)
- Good source of antioxidants
- May help reduce food intake
- Also can be used externally to repair dry hair and soothe skin irritation
Tip: Next time you cook with this memory-boosting brain food, don’t forget to rub some on your hands if you have dry skin!
Eggs
Previously cautioned, eggs have regained their status of being healthy and are now highly recommended as a nutritious brain food.
Brain benefit: May improve memory (Choline) and prevent mental decline (Omega-3)
- High in protein
- May reduce the risk of birth defects while pregnant and aid in healthy cell growth (folate)
- May lower the risk of stroke
- Satiating – keeps you feeling full longer
- May reduce the risk of heart attack and support the immune system (Vitamin D)
Served in many different forms, eggs can be a great snack or even meal!
Green Leafy Veggies
Leafy greens might be tied with broccoli as the most nutrient-rich of the memory-boosting brain foods listed! Kale, microgreens, collard, spinach, cabbage, and beet greens are among the most nutrient-dense greens.
Brain benefit: May slow memory decline, improve thinking, and promote brain health (Vitamin E, C, K Iron, Omega-3, and Zinc)
- High in cancer-fighting compounds
- May support heart health
- Aids in digestion
- Maintain bone strength
There are tons of ways you can prepare leafy greens - use them as a salad base, add them to a smoothie, or cook them in omelets, soups, and more! Adding leafy greens is a no-brainer to help your brain!
Wild-Caught Salmon
One thing to note - the nutritional information provided below refers to wild-caught salmon, not farm-raised so make sure to read the packaging labels!
Brain benefit: Helps protect memory (Choline), prevent mental decline (Omega-3), and boost mental performance (Zinc).
- Great source of protein
- May reduce the risk of heart attack
- Anti-inflammatory properties
- May protect against stroke
- May improve bone and heart health
Salmon is not only a great memory-boosting brain food for you, but also for your dog as well - however, please consult your veterinarian before feeding salmon to your pet!
Turmeric
Turmeric is an orange-colored spice commonly used in Indian, Asian, and Middle Eastern cooking. This brain food is an easy addition to recipes and is most known for its anti-inflammatory properties.
Brain benefit: May improve thinking and memory (Choline, Iron, Vitamin C, and Zinc)
- Reduce inflammation and arthritis pain
- Lower the risk of heart disease
- Lesson symptoms of depression plus increased serotonin and dopamine levels
- Reduce the risk of foodborne illnesses (antibacterial properties)
- Support healthy digestion and immune system
A few different ways to incorporate turmeric: add it to smoothies, soups, eggs, and roasted veggies. Be careful because it will stain your clothes, cooking utensils, and Tupperware!
Walnuts
Walnuts have the greatest antioxidant level of any other nut and are a quick snack. Quick tip - walnuts will stay fresh longer when stored in the fridge!
Brain benefit: Protects your neurons (Vitamin E) and can protect you from brain-aging conditions
- Anti-inflammatory properties
- Can contribute to a healthy gut microbiome
- May reduce the risk of breast, prostate, and colorectal cancers
- May help manage and lower the risk of Type 2 diabetes
- May improve symptoms of Parkinson’s Disease and depression
- Improve sleep - contains melatonin, serotonin, and manganese
It’s no wonder that walnuts are shaped like little brains - they make an excellent memory-boosting brain food!
Dark Chocolate
I’m sure glad this one made the list of brain foods! Say goodbye to any guilt you have about eating dark chocolate - but make sure it's not loaded with a bunch of added sugars and preservatives!
Brain benefit: Studies have shown eating high-flavanol cocoa can improve blood flow to the brain, and improve attention, verbal learning, and memory in young adults.
- May improve blood flow and lower blood pressure
- May reduce the risk of heart disease
- Contains ingredients that may boost the immune system, protect against stroke, and promote bone health
Tip: 100% Cocoa is VERY bitter… borderline unenjoyable - so start by just swapping out milk chocolate for a 60% cocoa alternative.
Don't forget water!
All of these 10 brain foods are incredible for your brain health but don’t forget to also stay hydrated! Studies have found that well-hydrated people score better on brain power tests than those who don’t drink enough water. Your diet is very important to your brain health, but drinking enough water is equally as important - so stay hydrated when consuming these nutritious memory-boosting brain foods!
Have trouble sticking with your goals? Learn what mistakes to avoid making when setting goals and Resolutions
BONUS: Brain Foods Recipes
Beverages:
Power smoothie: Water, blueberries, green leafy veggies, avocado, turmeric, a splash of coconut oil, ice, and any other fruits you want!
Turmeric Tea: Hot water, turmeric, honey, and a splash of coconut oil. You can also buy turmeric tea here (add affiliate link)
Meals:
Avocado Toast: Toasted sourdough bread, smashed avocado, sprinkle with everything bagel seasoning and turmeric, add a fried egg, and top with mixed greens
Veggie Egg cups/Omelet: eggs, broccoli, cheese, ripped-up leafy greens, top with sliced avocado (plus any other ingredients you want to add)
Summer salad - Leafy greens topped with sliced avocado, walnuts, blueberries, and strawberries (and any other toppings you want)
Salmon salad - leafy greens topped with wild-caught salmon, raw broccoli, cranberries, sliced avocado (and any other toppings you want)
Snacks:
Dark chocolate walnuts: Drizzle melted dark chocolate over walnuts, and place in refrigerator until chocolate sets.
Blueberries and walnuts: Create your own trail mix - I love the savory and sweet combination of blueberries and walnuts.
Avocado with turmeric: Slice avocado in half, sprinkle with turmeric and everything bagel seasoning (or Tajin) and enjoy with chips
Wrap It Up
There you have it friends! You now know the essential ingredients that contribute to brain and body health, plus the 10 foods that are jam-packed with these essential nutrients. All of the foods above are RICH with antioxidants - which we know reduce your risk of chronic diseases. Processed foods will likely continue to be a part of our eating habits but try to incorporate these healthy memory-boosting brain foods as often as you can!
This article was edited by: Brooke Scott
MORE ARTICLES LIKE THIS!
I want to hear from you - Let me know in the comments what recipes you use to include these ingredients!
Citations
- Chronic Disease - https://cmcd.sph.umich.edu/about/about-chronic-disease/
- Jim Kwik -https://www.jimkwik.com/
- Avocados - https://www.webmd.com/diet/ss/slideshow-avocados-health-benefits
- Avocado study - https://pubmed.ncbi.nlm.nih.gov/36490225/
- Blueberries - Study 1: https://onlinelibrary.wiley.com/doi/abs/10.1002/ana.23594
- Broccoli - Syed RU, Moni SS, Break MKB, Khojali WMA, Jafar M, Alshammari MD, Abdelsalam K, Taymour S, Alreshidi KSM, Elhassan Taha MM, Mohan S. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel). 2023 Jul 7;12(7):1157. doi: 10.3390/antibiotics12071157. PMID: 37508253; PMCID: PMC10376324.
- Broccoli study - https://content.iospress.com/articles/journal-of-alzheimers-disease/jad180184
- Broccoli - https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil#TOC_TITLE_HDR_9
- Eggs - https://www.webmd.com/diet/ss/slideshow-eggs-health-benefits
- Leafy Greens - https://draxe.com/nutrition/leafy-greens/
- Salmon - https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits#6
- Turmeric - https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits
- Walnuts - https://www.healthline.com/nutrition/benefits-of-walnuts
- Dark Chocolate study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760676/
- Dark Chocolate - https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#TOC_TITLE_HDR_8
- Water - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6068860/
Citations from the Nutrient chart:
- Antioxidants - Barber T.M., Kabisch S., Pfeiffer A.F.H., Weickert M.O. The Health Benefits of Dietary Fibre. Nutrients. 2020;12:3209. doi: 10.3390/nu12103209
- Calcium - Mahn A., Castillo A. Potential of Sulforaphane as a Natural Immune System Enhancer: A Review. Molecules. 2021;26:752. doi: 10.3390/molecules26030752
- Choline - https://www.healthline.com/nutrition/what-is-choline#functions
- Fiber - Megan M. The Different Ways That Prebiotics and Fiber Affect the Gut Microbiota. 2019. [(accessed on 1 May 2023)].
- Folate - https://www.mayoclinic.org/drugs-supplements-folate/art-20364625
- Free Radicals - Megan M. The Different Ways That Prebiotics and Fiber Affect the Gut Microbiota. 2019. [(accessed on 1 May 2023)].
- Iron - https://www.health.com/iron-benefits-7643991
- Magnesium - https://www.healthline.com/nutrition/magnesium-benefits#availability
- Oleic Acid - https://pubmed.ncbi.nlm.nih.gov/15642702/
- Omega 3 - https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_2
- Omega 3 study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8313386/
- Potassium - https://www.healthline.com/nutrition/what-does-potassium-do#TOC_TITLE_HDR_7
- Sulforaphane - Liang H., Lai B., Yuan Q. Sulforaphane induces cell-cycle arrest and apoptosis in cultured human lung adenocarcinoma LTEP-A2 cells and retards growth of LTEP-A2 Xenografts in vivo. J. Nat. Prod. 2008;71:1911–1914. doi: 10.1021/np800233q.
- Vitamin A - https://www.mayoclinic.org/drugs-supplements-vitamin-a/art-20365945#:~:text=Overview,A%20also%20has%20antioxidant%20properties.
- Vitamin C - https://pubmed.ncbi.nlm.nih.gov/9663403/
- Vitamin D - https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#1.-Vitamin-D-may-fight-disease
- Vitamin E - https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
- Vitamin K - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600246/
- Zinc - https://www.healthline.com/nutrition/zinc#benefits
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