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)
Scientists found that glucose in blueberries also help give the brain energy to help it perform better.
One controlled trial in 2018 found that consuming a cup of blueberries daily helped improve concentration and resulted in a better outcome when performing mentally-challenging tasks. (22)
Blackberries increase brain power
Eating more blackberries can help to strengthen your brain and allow it to perform better under pressure.
Studies into the nutritional value of blackberries show that they have many of the nutrients required for good brain health. Blackberries are a good source of vitamins C and K as well as potent antioxidants. (23)
A trial involving rats showed that blackberries have the potential to boost brain power, improve memory performance, and positively affect cognitive health. (24)
You can find more information about the healing powers of berries in my e-book The Healing Berry Guide which is a must if you want to become healthier from the inside out and get healthy and easy berry recipes that are sure to boost your health.
Nuts are Great Brain Snacks
If you are looking for a great snack to improve your memory, concentration, and brain power, then increase your dietary intake of nuts.
Nuts are nutrient-dense and energy-dense foods that can give your brain an instant boost. For example, nuts help to improve cerebral blood flow that helps improve brain performance. (25)
Studies have also shown that nut consumption can help to treat and prevent a number of neuro-degenerative diseases. Even just a moderate consumption of nuts daily can help to improve brain power and prevent the effects of aging on the brain. (26)
A 2014 cohort study involving over 16,000 women in their 70s found a link between higher nut consumption and better brain function. (27)
If you want to start eating more nuts to boost your brain power, learn why you should always soak nuts before consuming them.
Walnuts are excellent foods for brain health
One of the best memory-enhancing foods that you can snack on is probably walnuts.
Walnuts are among the best brain foods because they contain omega-3 fatty acids, folate, melatonin, and antioxidants. One study found that walnuts have the potential to improve memory, learning ability, and reduce anxiety. (28)
One trial involving young adults found that walnut consumption helped increase brain power because it helped improve the brain’s ability to process thoughts. (29)
Further reading: How many walnuts should you eat daily to help increase your brain power?
Dark Chocolate Gives your Brain Energy
Dark chocolate contains a number of antioxidants that help improve the health of your brain.
A 2018 study examined the effect on the brain when consuming dark chocolate. Scientists found that eating dark chocolate increased electrical activity in the brain. This could help increase brain power, especially if you have to undertake complex mental tasks. The research also suggested that dark chocolate has the potential to improve memory performance. (30)
The results of other studies on the brain-boosting properties of dark chocolate have also shown positive results. Consuming dark chocolate has been linked to a lower risk of stroke, memory impairment, Alzheimer’s disease, and anxiety-related issues. (31)
If you want to eat chocolate as a healthy brain food, you should choose dark chocolate with at least 70% cacao solids.
Learn more about the benefits of dark chocolate and how it can lift your mood, keep your heart healthy, and reduce inflammation.
Olive Oil for Good Brain Health
Olive oil is among the excellent brain foods that help to keep your mind sharp and alert as you age.
Research into the benefits of olive oil found that its anti-inflammatory properties help to protect the brain. Regularly consuming olive oil results in better cognitive performance and can help lower blood pressure. (32)
