15 Best Foods for Brain Health, According to Dietitians

Meet the experts: Lauren Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club; Maggie Moon, M.S., R.D., LA-based registered dietitian and author of book, The MIND Diet: 2nd Edition;; Alma Simmons, R.D.N., L.D., C.D.C.E.S., registered dietitian and certified diabetes care and education specialist; Julie Duffy Dillon, M.S., R.D.N., N.C.C., L.D.N., CEDS-S, is an eating disorder specialist, and food behavior expert, and author of Find Your Food Voice.

Magnesium plays a big part in brain health and energy metabolism, explains Julie Duffy Dillon, M.S., R.D.N., N.C.C., L.D.N., CEDS-S, an eating disorder specialist, and food behavior expert, and author of Find Your Food Voice. “When a person is eating enough and adds magnesium-rich foods, it can help lower insulin levels, improve cognitive function, and promote more restful sleep,” she says.

Some foods boost other organs, which in turn help the brain, explains Alma Simmons, R.D.N., L.D., C.D.C.E.S., registered dietitian and certified diabetes care and education specialist. “Research has shown that eating nuts can improve heart health markers, and having a healthy heart is linked to having a healthy brain and a lower risk of neurological disorders,” she says.

Ahead, find dietitian-recommended foods for brain health to add to your weekly menu.

Salmon

Pincus notes that research shows that consuming more “EPA and DHA omega-3 fatty acids improves cognition and working memory, and may aid in slowing cognitive decline. Omega-3s play a role in mood regulation, helping the brain communicate using the neurotransmitters serotonin and dopamine, and reducing inflammation in the brain, which has been linked to depression,” Pincus says.

Avocado

Avocados not only offer healthy fats which studies show boost overall health, but they also contain Omega-3s. “Omega-3 is needed for the brain cell membranes,” Duffy Dillon explains. “It is also required to create myelin sheaths, the coating surrounding nerves which help transmit messages throughout the body.”

Dark chocolate

Moon says polyphenols have antioxidant and anti-inflammatory properties that work to reduce neuroinflammation and oxidative stress in the brain so that it can function at its best. Dark chocolate is high in cacao polyphenols, making it a tasty brain food (in moderation).

Polyphenols also “improve blood flow to the brain, which means a better supply of nutrients and oxygen to fuel how we think, learn, and remember,” Moon says. Science backs this up. One small study found that adults who ate chocolate high in cacao polyphenols performed better on a cognitive test than those who ate chocolate low in cacao polyphenols.

Pistachios

“Pistachios have a high antioxidant capacity that rivals that of popular antioxidant-containing foods, and they are a plant-based source of complete protein,” explains Lauren Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club. “Foods that are high in antioxidants can be a powerful weapon against disease and premature aging of your body and your brain.”

Wild blueberries

Eating “wild blueberries regularly may be an effective way to enhance some aspects of brain function and maintain others,” Pincus explains. “Studies have shown wild blueberries can improve executive function, enhance memory, may slow down age-related cognitive decline, and improve metabolic health which benefits brain health.”

Spinach

Leafy greens like spinach and kale offer major brain-healthy nutrients like “vitamin K, lutein, folate, and beta carotene,” Pincus says. In fact, she points to a study that showed that around one serving a day of green leafy vegetables may help slow cognitive decline associated with aging.

Beans

Various types of beans “contain folate, iron, magnesium, and antioxidants, which are all important to maintaining good brain health,” Pincus says. “Folate plays a role in neurodevelopment and cognitive function while iron helps with oxygen transport to the brain. Magnesium supports numerous biochemical reactions in the brain and helps with neurotransmitter regulation. Antioxidants like polyphenols help protect brain cells from oxidative stress and chronic inflammation.”

Pumpkin seeds

“Pumpkin seeds contain antioxidants that may protect the body and brain from free-radical damage. They’re also an excellent source of other nutrients important for brain health, including magnesium, zinc, iron, and copper,” says Simmons. Duffy Dillon also recommends seeds as a source of magnesium, which she says helps boost brain health.

Eggs

Simmons explains that eggs are a good source of nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Moon says egg yolks are packed with choline. “The brain needs choline to make acetylcholine, a neurotransmitter that supports early brain development and lifelong memory maintenance,” she says.

Green tea

Research shows that green tea may help with cognition. Simmons says, “Green tea contains caffeine, which may boost brain function and improve alertness, performance, memory, and focus,” she says.

Broccoli

Simmons points to broccoli as another brain-boosting food. “Broccoli also contains compounds such as sulforaphane that provide anti-inflammatory and antioxidant effects and may help protect the brain against damage. Sulforaphane levels are highly concentrated in broccoli sprouts,” she says.

Trout

Ideal for those observing a pescatarian eating plan, or people simply looking to change up their menu, trout is a great brain food option. The fish is chock full of Omega-3s, which Duffy Dillon recommends adding to your menu.

Corn tortillas

Corn tortillas contain lutein, which Moon says, “is a carotenoid with antioxidant benefits that also happens to make foods yellow or green, making them easy to spot in the produce department. “Lutein collects in the brain and eye area to protect them against oxidative stress,” she says. “We need this because the brain uses 20% of our oxygen, making it susceptible to oxidative stress.” Duffy Dillon also recommends corn tortillas.

Chia seeds

High in Omega-3s, chia seeds are another great choice. Studies show that chia seeds may aid in cognition. Enjoy them as a pudding by pairing them with healthy fats (like almond butter) and berries for a truly brain-boosting breakfast.

Tomatoes

Staying hydrated is key for brain health. “Drink plenty of water, but you can eat your hydration by enjoying any fruit or vegetable that is crisp like cucumbers and bell peppers, or juicy like tomatoes or watermelon,” explains Moon.

Add these delicious eats to your weekly rotation to aid in cognition and generally give your mind a boost.

Perhaps unsurprisingly, our experts recommend consuming the below in moderation, or steering clear if you’re inclined.

But at the end of the day, fueling your body is what’s most important. After all, the body needs calories to function. “Eating enough food calorically including enough carbohydrates, proteins, and fats will help the brain preserve cognitive functions,” explains Duffy Dillon.