10 Foods to Boost Brain Power and Memory
Whether struggling to concentrate at work or finding you’re forgetting information more frequently, there are certain things you can do to help boost brain power and memory.
Improving your brain power and memory doesn’t need to be difficult either. In fact, one of the best ways to support cognitive function and growth is by eating certain brain foods as part of your regular .
In this article, discover 10 of the best foods for brain health, as well as other ways you can look to improve the health and performance of your brain.
1. Fatty fish
Fatty fish with high oil contents are a great food for brain health, including the likes of salmon, mackerel, and sardines.
It’s the omega-3 levels within these fish that get them on the brain foods list, as they’re high in two of the essential fatty acids your brain needs to function properly – DHA and EPA. As a result of including these fatty acids in your diet, you can benefit memory, as well as help reduce levels of anxiety.
You can also try taking supplements such as cod liver oil to get omega-3 in a concentrated dose - though if you’re pregnant, it’s best to avoid supplements entirely. Instead, consult your care provider about what’s best during pregnancy.
2. Blueberries
Fruit in your diet is beneficial for a myriad of health reasons, from maintaining a healthy weight to following a balanced diet - but blueberries in particular are a nutritious brain food.
Blueberries contain high levels of antioxidants, which not only protect the brain as we age, but also help boost brain performance and memory as well. They do this by balancing out the free radicals within the body, which in turn improves the brain’s proper function.
You can also try other dark berries such as blackberries, cherries, or raspberries, as part of your diet to improve memory.
3. Nuts and seeds
Nuts that contain high levels of protein are another great food for brain health. The best options are walnuts, almonds, and Brazil nuts, but you can also try sunflower and pumpkin seeds too.
Your brain contains lots of protein - in fact, about 40% of your brain is made up of a combination of water, protein, carbohydrates, and salts. As such, it’s important to eat protein-rich foods to nourish it, as this can help your brain function better with both memory and mood.
4. Eggs
Eggs are another food that helps with brain power, thanks to the vitamins and nutrients they contain: vitamin B12 and B6, folate, and choline.
A vitamin B12 deficiency can lead to increased levels of depression, which may impact cognitive performance, while folate and choline help regulate both mood and memory.
In particular, choline is produced naturally by your liver but in only small amounts. As such, eating choline-rich foods helps the body get the necessary amount needed to support brain health.
For a vegan-friendly food that’s high in choline, you can try beans, nuts, and whole grains instead.
5. Lean red meat
Lean red meats like beef and lamb provide the body with plenty of iron, making it a fantastic food for brain health.
Iron helps produce neurotransmitters that the brain uses to carry messages around the rest of body. You may find that iron helps boost concentration levels too, as it also aids in carrying oxygen around the body.
If you follow a meat-free diet, then you can take iron tablets, though this is not advised for pregnant women. If you are pregnant, it’s always best to speak to your care provider about the safest diet and supplements for you.
6. Beans
A simple yet effective brain food is beans, as they contain lots of fibre. Not only is fibre good for the gut, but it can also improve concentration and memory.
As fibre releases sugar more gradually throughout the body, you may find it helps you stay focused for longer periods of time. Beans also contain B vitamins which help form memory-creating chemicals like acetylcholine, so it can help improve memory too.
7. Avocados
Featured across many superfood lists, you probably won’t be surprised to see avocados on the list of brain foods for memory as well.
Avocados are an excellent source of unsaturated fats, meaning they contain lots of healthy fats. As such, they can aid in reducing blood pressure, which can help lower the risk of cognitive decline.
8. Broccoli
Broccoli is known for its high antioxidant levels, as well as important vitamins such as vitamin K, making it a great brain food.
Vitamin K helps to form fats within the brain. These fats are found in large quantities in the central nervous system, helping to support the brain’s healthy development.
You can also try other dark leafy greens, such as spinach, kale, or bok choy, in your brain food diet. However, if you’re on blood thinning medication, it’s best to keep track of the vitamin K you get in your diet, as it can impact blood clotting. If you do take this medication, speak to your GP or a pharmacist about its relation to vitamin K.
9. Dark chocolate
One food you may be glad to see on the superfoods list is dark chocolate. Not only is this a bit of a treat food, but it’s also high in plenty of nutrients for brain health.
Dark chocolate contains caffeine, which can help boost concentration. Flavonoids are also found in this tasty brain food, with these compounds helping to slow down age-related cognitive decline, while boosting memory at the same time.
You may also find dark chocolate to be a good food for the gut as well, as it can aid digestion too. However, if you are eating dark chocolate, make sure to count it towards your daily caffeine and healthy eating lifestyle .
10. Brown rice
Last on our list of brain foods is brown rice, which is not only a healthier alternative to white rice but can also help increase energy and concentration.
It’s the high levels of wholegrain in brown rice that makes it a good brain food. As wholegrain provides a steady release of energy to the bloodstream, it can help you concentrate for longer periods of time, keeping you more alert and energised throughout the day.
How else can I improve brain function and memory?
There are plenty of other ways to improve brain function and memory, alongside incorporating more brain foods into your diet.
Many involve simple lifestyle changes, while you can benefit from simply spending time with loved ones. To aid your brain function and memory, try the following:
Get at least 20 minutes of exercise a day by going for a walk, jogging, or trying out light exercises such as yoga.
Keep your brain active through puzzles like sudoku, crosswords, or jigsaws.
Visit loved ones to help reduce symptoms of anxiety or depression.
Ensure you get plenty of sleep, you can help improve sleep quality through improving your sleep hygiene.
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If you’re looking for more information around how your diet can support mental health or how to eat healthily, then check out our Be Healthy hub.
Medically reviewed by Cheryl Lythgoe in December 2024.