Your brain is the command centre of your body, and it needs the right nutrients to keep performing at its best—but we know that can sometimes be difficult when you’re craving a sugary snack. What you eat can influence your focus, memory, and even mood, so you might want to take some inspiration from this healthy brain food list we’ve compiled for you.
Blueberries
Blueberries might be small, but they pack a serious punch when it comes to brain health, because these vibrant berries are rich in antioxidants, particularly flavonoids, which help shield your brain from oxidative stress and improve cell communication. Regularly eating blueberries has been linked to better memory and even slower mental ageing.
Walnuts
If you’ve ever noticed that walnuts resemble tiny brains, it’s no coincidence—they’re brilliant for boosting mental function. Walnuts are loaded with plant-based omega-3 fatty acids, which are essential for building and maintaining brain cells, and they’ve been shown to enhance memory, improve focus, and even reduce feelings of stress.
Oily Fish
Oily fish like salmon, mackerel, and sardines are a goldmine for omega-3 fatty acids, particularly DHA, which plays a crucial role in maintaining brain structure and function.
Regular consumption has been associated with sharper memory and a lower risk of neurodegenerative diseases like Alzheimer’s.
Dark Chocolate
Indulging in dark chocolate is not only a treat for your taste buds but also a gift to your brain—who knew eating chocolate could actually be guilt-free? Thanks to its high concentration of flavonoids, caffeine, and antioxidants, dark chocolate can improve blood flow to the brain, boosting memory, focus, and mood, and the darker the chocolate, the better.
Pumpkin Seeds
These tiny seeds might be humble in appearance, but they are packed with brain-friendly nutrients like magnesium, zinc, and iron. Magnesium is known for supporting nerve function and calming the mind, while zinc and iron play essential roles in focus and energy levels.
Eggs
Eggs are a powerhouse of nutrients that your brain craves, especially choline, which is vital for the production of acetylcholine, a neurotransmitter involved in memory and learning.
They’re also packed with B vitamins, which help reduce brain shrinkage as we age, so whether you prefer them boiled, scrambled, or whisked, eggs are a versatile way to support your brain.
Spinach
Packed with lutein, spinach helps protect your brain against age-related decline, along with vitamin K, folate, and beta carotene. These nutrients are associated with better memory and sharper thinking, and spinach is an easy addition to your meals that offers a world of health benefits for your mind and body alike.
Turmeric
This bright yellow spice is famous for its anti-inflammatory and antioxidant properties, largely thanks to curcumin, its active ingredient, and what makes turmeric stand out is its ability to cross the blood-brain barrier. This means directly benefiting the brain by improving memory, boosting mood, and possibly even protecting against depression.
Avocados
Rich, creamy, and satisfying, there’s a reason avocados are so Instagram-worthy; they’re full of healthy monounsaturated fats that promote steady blood flow to the brain, They’re also a fantastic source of folate and vitamin K, both of which are associated with cognitive health and mental sharpness.
Oranges
Vitamin C is essential for brain health as it helps fight free radicals that can cause cognitive decline. Oranges are perfect as a refreshing mid-morning snack, sliced into salads, or juiced for a bright start to your day; no matter how you enjoy them, they’ll bring a burst of flavour and vitality to your routine.
Wholegrains
Unlike refined carbs that cause energy crashes, wholegrains provide a steady stream of glucose to the brain, helping you maintain concentration and productivity throughout the day.
Start your morning with a bowl of porridge, swap out white bread for wholemeal, or experiment with grain bowls featuring quinoa or wild rice.
Green Tea
If you want to switch out the coffee, sipping green tea is like giving your brain a gentle wake-up call, because it contains a unique combination of caffeine and L-theanine, which together can improve focus and memory. Green tea is also rich in antioxidants that protect brain cells from damage, and it’s easily brewed hot for a cosy moment enjoyed iced on warmer days.
Broccoli
Broccoli is a vegetable that truly earns its reputation as a superfood, thanks to the fact that it’s full of antioxidants and vitamin K. Broccoli helps support healthy brain function and protects against cognitive decline, and it’s also rich in compounds that have anti-inflammatory properties, which may help maintain brain health as we age.
Sunflower Seeds
Vitamin E is a nutrient that helps protect your brain from age-related decline, and sunflower seeds are full of them.
They’re also a good source of magnesium, which promotes relaxation and focus, and you can easily snack on a handful during your afternoon slump, or sprinkle them over soups and salads.
Beetroot
Thanks to its natural nitrates, which improve circulation, beetroot is one of the best foods for boosting blood flow to the brain—and better blood flow means improved mental clarity and cognitive performance. Roast beetroot for a delicious side dish, blend it into a vibrant smoothie, or slice it thinly and serve it raw, whatever takes your fancy.
Tomatoes
Tomatoes are a fantastic source of lycopene, a powerful antioxidant that may help protect your brain from oxidative damage, and cooked tomatoes—such as those in pasta sauces or soups—are even more beneficial because cooking makes lycopene easier for the body to absorb. Add them to your meals for a burst of flavour.
Pomegranates
The vibrant flavour of pomegranate adds a touch of excitement to any dish, and they supply antioxidants that reduce inflammation and protect brain cells from damage.
Whether you enjoy the jewel-like seeds as a snack or choose to sprinkle them over your breakfast bowl, they’re an easy and delicious way to support the function of your mind.
Almonds
A classic brain food and loaded with vitamin E, almonds can support memory and cognitive performance as you age, and they’re also a great source of healthy fats and protein. This means they provide sustained energy that helps keep you focused throughout the day, and you can easily keep a handful in your bag for a quick snack.