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Brain Food: What to Eat and What to Avoid for Optimal Brain Health

Brain food is a name for foods that can make your brain work better, like remembering things, focusing, and feeling happy. Some of the best brain foods are:

  • Fatty fish: Fatty fish like salmon, trout, and sardines have a lot of omega-3 fats, which are important for making and keeping brain cells. Omega-3s also help lower swelling and protect your brain from getting worse and getting Alzheimer’s disease¹.
  • Berries: Berries like blueberries, strawberries, and blackberries have a lot of antioxidants, which help stop damage and swelling in the brain. Antioxidants also help brain cells talk to each other and may make your memory and learning better².
  • Nuts: Nuts like almonds, walnuts, and pistachios have vitamin E, which keeps your brain from getting damaged and helps your thinking. Nuts also have good fats, protein, and minerals that are good for your brain³.
  • Eggs: Eggs have all nine amino acids that your body cannot make by itself. Eggs also have choline, a thing that helps make acetylcholine, a brain chemical that controls memory and mood⁴.
  • Coffee: Coffee is not only a thing that makes you awake and energetic, but also a thing that has antioxidants that keep your brain from getting hurt. Coffee may also make you feel happier, more focused, and more alert by making more dopamine and serotonin in your brain.
  • Dark chocolate: Dark chocolate has flavonoids, a kind of antioxidant that makes more blood go to your brain and makes your thinking better. Dark chocolate also makes more endorphins, which are things that make you feel good and less stressed.

These are some of the foods that can feed your brain and make your mind better. But brain food is not enough to keep your brain healthy and active. You also need to move your body often, sleep well, deal with stress, and try new and fun things.

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