In fact, some studies show that a lack of omega-3 in the diet can actually impair brain function and speed up the aging process. (4)
Other studies have found that people with mental health disorders such as depression and schizophrenia often have depleted omega-3 levels. Also, regularly taking omega-3 supplements can help to prevent the onset of Alzheimer’s disease. (5)
One study found that omega-3 foods help improve memory in healthy older adults and help lower the risk of cognitive impairment. (6)
A 2016 study recommended that foods containing vitamin B12 and omega-3 are essential to nourishing a healthy brain and keep it functioning properly. (7) In fact, some studies have shown that high dose omega-3 can help repair brain tissue after a traumatic injury. (10)
Oily fish and omega-3 supplements are among the best anti-inflammatory foods for brain health, and you can learn more about the benefits of taking omega-3 fish oil in this article.
Fruits and Vegetables Improve Brain Health
Getting plenty of fruits and vegetables in your diet is not just good for your brain but also for your general health.
A 2018 prospective study found that green leafy vegetables contain most of the nutrients essential to feed the brain. Leafy greens contain vitamin K, lutein, B-carotene, folate, and other nutrients that help to prevent a decline in brain function. (8)
A meta-analysis carried out in 2017 found that consumption of fruits and vegetables has many brain-health benefits. The results of 9 studies showed that increasing your intake of fruits and vegetables can help to boost and strengthen your brain. (9)
Many studies also show that the Mediterranean diet includes foods that are great to improve brain health. Oily fish, olive oil, and fresh vegetables that are high in antioxidants and have many cognitive benefits. Scientists report that a diet rich in these foods helps prevent brain disorders such as dementia or decreased brain function. (9)
What are some of the best vegetables that are excellent for brain power? Let’s look in more detail at how brain foods such as broccoli, kale, avocado, and beets can support brain health.
Broccoli is important for brain health
Broccoli is a cruciferous vegetable with anti-inflammatory properties important for brain health.
The reason why broccoli is classed as a brain-boosting food is that it contains sulforaphane. Researchers have found that this sulfur compound has a protective effect on neurological health. Foods containing sulforaphane help protect against various brain diseases and prevent oxidative stress in the brain. (11)
Further reading: The amazing health benefits of eating more broccoli.
Kale has brain-boosting nutrients
Another vegetable that is an excellent brain food is kale. This green leafy vegetable has many of the nutrients your brain needs to function well.
The United State Department of Agriculture says that gram for gram, kale has more vitamin C than an orange. A 1-oz. serving of kale gives you 33 mg of vitamin C which is more than half of your daily vitamin C needs. (12, 13)
Vitamin C is an important antioxidant for your general health. However, studies have shown that vitamin C can also positively affect your mood. (14)
Kale is good to help increase brain power because it is a rich source of vitamin K. A 1-oz. serving of kale gives you all of your daily requirements! (12)
The journal Nutrients reported that vitamin K is especially important for the brain health of elderly people. Dietary vitamin K helps to positively affect cognitive processes and boost brain health in people over 60. (15)
Find out more about why kale is a superfood that has many brain-health benefits.
Avocados are good brain foods
Eating avocados regularly may help to improve your memory, attention span, and brain power.
Avocados are a good source of healthy fats and the brain-boosting amino acid lutein.
The journal Nutrients reported that lutein levels in the brain are connected with better cognitive function. A randomized controlled trial over a 6-month period found that eating an avocado a day helped to improve memory and increase attention. The researchers concluded that avocados are a food with benefits for brain health. (16)
Further reading: The many health benefits of avocados.
Beets help increase brain power
Red beetroot contains many nutrients that nourish your brain to help keep it working well.
A 2015 review into the benefits of beets in increasing brain power found that beetroot has many benefits for your brain. Consuming beets help to reduce the effects of oxidative stress on the brain. This helps the brain to function better and helps prevent cognitive decline. (17)
Other studies have shown that beets contain nitrate that helps lower blood pressure and increases blood flow to the brain. In some cases, consuming 500 ml beetroot juice helped boost brain power and increase working memory. (17)
You can also find out how a brain diet that includes beetroot can increase dopamine and help prevent degenerative cognitive conditions.
Further reading: Why eating more beets can boost your health.
Eggs are Good for Your Brain
One way to boost your brain power and help prevent losing cognitive ability is to eat a moderate amount of eggs.
Eggs have had some bad publicity due to their levels of cholesterol. However, you may be surprised to find that eggs are healthy for you.
For example, a 2017 study involving nearly 2,500 men found that dietary cholesterol in eggs had a protective effect on brain health. Researchers found that moderate egg consumption boosted brain performance. (18)
One of the reasons why eating eggs is good for your mind is that they contain a compound called choline. This is a precursor to the neurotransmitter acetylcholine that is connected with increased cognitive power. (19)
Scientists suggest that this increase in brain power may help to prevent cognitive decline that can cause Alzheimer’s disease. (19)
Eggs also contain B12 which has been shown to be essential for a healthy brain. (10) You can find out more how to spot signs of a vitamin B12 deficiency and what you should do about it.
Learn more about the health benefits of eating eggs and why eating one or 2 eggs a day won’t cause bad cholesterol.
Berries are Super Brain Food Snacks
If you are looking for a super-healthy snack to give your brain a boost, then adding berries to your diet is a good idea.
Most berries have antioxidants and other nutrients that act as brain food and help improve memory and concentration.
The journal PLoS One reported on the results of a trial to see the effect of berries on cognitive health. Over a 5-week period, 40 adults consumed a mixed berry and tomato drink of 200 ml berry juice 3 times a day. At the end of the trial, scientists noted an improvement in brain function and memory. (20)
The mixed berry drink also had many cardiovascular benefits as well as preventing cognitive decline.
Other studies have shown that berries such as strawberries, blueberries, blackcurrants, and elderberries, help improve motor performance. (20, 21)
Blueberries help improve focus
To help improve your memory and increase levels of concentration, include regular servings of blueberries in your diet.
A study into the brain-boosting properties of blueberries found that they contain antioxidants beneficial for brain health. Supplementing the diet with blueberry juice over a 12-week period resulted in better memory function. (21)
