Seven foods to boost brain health
Feed your noggin with these nutrient-dense fruits, meats, and even sweets.
When it comes to staying sharp, what you eat matters. Research continues to show that certain foods don’t just fuel your body — they also help protect your brain.
Nutrient-rich choices like berries, leafy greens, and oily fish are packed with compounds that support memory, mood, and overall cognitive function. Whether you're looking to stay focused during the day or keep your mind strong as you age, small changes in your diet can make a meaningful difference.
Ready to feed your brain? Let’s dive in.
Brain food no. 1: Berries
Antioxidant-packed blueberries and strawberries have been known to improve memory.
Daily dose: Aim for ½ cup at least twice a week. Fresh or frozen are equally good for you.
Brain food no. 2: Chocolate
Dark chocolate has been found to increase blood flow to the brain and reduce inflammation.
Daily dose: Eat moderate amounts of dark chocolate with a high cocoa content (70 percent or above). Limit your serving size to 1 ounce per day.
Brain food no. 3: Leafy greens
Eating spinach and romaine has been linked to slower rates of cognitive decline.
Daily dose: Add a daily serving of leafy greens to your diet. Kale, spinach, collard greens, arugula, sprouts, and chard all count.
Brain food no. 4: Monounsaturated fats
Foods rich in the right fats, like avocados, nuts, seeds, and olive oil, have been known to reduce feelings of depression.
Daily dose: The American Heart Association suggests limiting dietary fat to no more than 20 to 35 percent of your total daily calories.
Brain food no. 5: Oily fish
Studies show that salmon, mackerel, and sardines can help prevent Alzheimer’s disease.
Daily dose: Aim for at least two portions of oily fish a week to reap the benefits.
Brain food no. 6: Turmeric
This plant from the ginger family has long been used as a medicine in Indian and Chinese cultures. It has been shown to strengthen the immune system, ease joint pain, improve heart health, and even ease depression symptoms.
Daily dose: Sprinkle this powerful spice liberally onto your food every day. (Scroll down to learn two great ways to sneak more turmeric into your diet.)
Brain food no. 7: Water
While water isn’t technically a food, it earns a spot on this list for good reason: Your brain needs proper hydration to function at its best.
Daily dose: Although it varies for each person, the Institute of Medicine suggests men drink 125 ounces (15 cups) of water per day, while women should aim for 91 ounces (11 cups). Some medications can also cause you to dehydrate, so it’s important to ask your doctor how much water you should consume daily.
Plus: How to sneak more turmeric into your meals
- Grate fresh turmeric onto eggs or add a teaspoon to rice dishes and curries.
- Liven up your breakfast with this tasty smoothie packed with antioxidants: Place 2 cups mango (preferably fresh), 2 cups spinach, 1 cup regular coconut milk, and 1 tablespoon ground turmeric into a blender or juicer. Mix until smooth.
