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10 Brain Foods to Boost Focus and Memory


Our brain is kind of a big deal. The food we eat plays an important role in keeping our brain healthy. Eating well is good for our mental health as well as our physical health.


Actually, our brain needs a good amount of energy to work properly, these are some foods that will help to provide you adequate energy to boost up your brain —

1. Salmon Fish:

Fishes, also called brain foods or sea food are the great source of protein and omega-3 fatty acids. Omega-3 helps to promote proper brain functioning, sharpen memory and improve mood.

Our body can’t produce this essential fatty acid (EFA). So, we have to find this from external sources. About 60% of our brain is made of fat and half of that fat is omega-3 kind of fat.


Our brain utilizes omega-3 to build brain and nerve cells, and these fats are essential for memory. Omega-3 also has anti-inflammatory substances. Fishes also help to lower bad cholesterol level (LDL) and increase good cholesterol level (HDL).

In this way also can help to prevent cancer. You can consume five ounce of omega-3 rich fish twice a week. Omega-3 rich fishes include salmon, tuna and haddock.

2. Whole Grains:

Whole-grains are rich in many of vitamin B, which helps to reduce inflammation of brain. Our brain can’t work without energy. Concentration and focus comes from an adequate or sufficient supply of energy — in the form of glucose in our blood to the brain. We can achieve this energy from whole-grains.


Whole-grains release glucose slowly into our bloodstream and help to make us mentally active throughout the day. So, it is good to add whole grain items into your diet. Whole grains include oats, quinoa, brown rice, pasta, whole-grain breads, etc.

3. Blueberries:

Blueberries are packed with antioxidants, which are good for brain. Studies have shown that blueberries may be effective in delaying or improving short term memory loss, improving communication between the brain cells and learning capacity.


Animal studies have also shown that it helps to protect brain from oxidative stress and reduce age related conditions like dementia. You can also add raspberries and blackberries into your diet chart.

4. Broccoli:

Broccoli is a great source of vitamin K, which is linked to better brain health and sharp memory.


Broccoli also helps to protect the brain against damage.

5. Pumpkin Seeds:

Pumpkin seeds help to enhance memory and boost the mood. These seeds are rich in zinc, which helps to enhance our memory. These little seeds are also contain magnesium, which is essential for stress release, learning and memory.


Magnesium deficiency has been linked to many neurological diseases, like migraine, depression.

6. Nuts:

Nuts are healthy and ready to eat brain food. These are packed with many nutrients such as healthy fats, vitamin E and antioxidants.


Studies have shown that nuts help to prevent neuro-degenerative diseases. While all nuts are good for our mind, but walnuts may have an additional edge, since they also deliver omega-3 fatty acids.

7. Avocados:

Avocados are good in promoting brain health. It contains mono-unsaturated fat, which contributes to healthy blood flow. Healthy blood flow means a healthy brain. You can add this to your diet for sure.


Mono-unsaturated fat is considered to be the healthy fat, which keeps blood sugar levels steady and your skin glowing. It also contains vitamin A, D, E and K, that are good for your health.

8. Dark Chocolates:

Dark chocolate contains caffeine, flavonoids and other healthy antioxidants. It helps to increase concentration and improve your mood.

dark chocolates

It also improves the blood flow to the brain and reduce inflammation. Studies found that people who ate chocolates experienced increased positive feelings as compared to individuals who ate crackers

9. Coffee or Green Tea:

Coffee and green tea are most popular beverages in the world. Coffee helps to improve memory and decrease the risk of dementia.

Green Tea

Coffee and green tea both contain caffeine, which boosts brain functions.

10. Eggs:

Eggs are the great source of many nutrients tied to brain health. It contains vitamin B6, B12, choline and folate. The protein and vitamin B, D and E in eggs and egg yolks may help to improve your memory.


The B vitamins have several roles in brain health. The deficiency of both B vitamins — folate and B12 has been linked to depression.


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