Brain Foods that Are Good for You | Jim Kwik & Dr. Lisa Mosconi
found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.
These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.
Examples of oily fish that contain high levels of omega-3s include:
salmon
mackerel
tuna
herring
sardines
People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.
Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
Cacao flavonoids seem to be good for the brain. According to a 2013 reviewTrusted Source, they may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.
Some research also suggests that the flavonoid component of chocolate may reverse memory problems in snails. Scientists have yet to test this in humans.
However, a 2018 study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.A 2014 reviewTrusted Source
notes that the antioxidant compounds in berries have many positive effects on the brain, including:
improving communication between brain cells
reducing inflammation throughout the body
increasing plasticity, which helps brain cells form new connections, boosting learning and memory
reducing or delaying age-related neurodegenerative diseases and cognitive decline
Antioxidant-rich berries that can boot brain health include:
strawberries
blackberries
blueberries
blackcurrants
mulberriesNuts and seeds are also rich sourcesTrusted Source
of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.
As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.
A 2014 reviewTrusted Source
found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.
The nuts and seeds with the highest amounts of vitamin E include:
sunflower seeds
almonds
hazelnutsEating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good sourceTrusted Source
of the vitamin.
Whole-grain foods include:
brown rice
barley
bulgur wheat
oatmeal
whole-grain bread
whole-grain pasta
Fully exploring vitamin E’s effects on the brain will require further research.Coffee is also a source of antioxidants, which may support brain health as a person gets older. One studyTrusted Source
has linked lifelong coffee consumption with reduced risk of:
cognitive decline
stroke
Parkinson’s disease
Alzheimer’s disease
Caffeine can, however, affect a person’s sleep and doctors do not recommend caffeine consumption for everyone.A source of healthful unsaturated fat, avocados may support the brain.
Eating monounsaturated fats may reduceTrusted Source
blood pressure, and high blood pressure is linked withTrusted Source
cognitive decline.
Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.
Other sources of healthful unsaturated fats include:
almonds, cashews, and peanuts
flaxseed and chia seeds
soybean, sunflower, and canola oils
walnuts and Brazil nuts
fish