10 Best Foods to Boost Your Brain & Memory

1. 1Fatty fish
   Fishes such as salmon, trout, albacore tuna, herring, and sardines are the type of fatty fish, all of which are rich sources of omega-3 fatty acids. About 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids. Omega-3s are used to build brain and nerve cells, and these fats are essential for learning and memory.
2. 2Coffee
   If you’re a coffee person, you will be glad to hear that it has its benefits too. Coffee contains caffeine and antioxidants that support brain health. Caffeine can also increase alertness, keeping your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy. It also led to short-term improvements in attention and alertness.
3. 3Blueberries
   Blueberries and other deeply coloured berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation that can contribute to brain aging. They also have been found to accumulate in the brain and help improve communication between brain cells.
4. 4Turmeric
   This spice is a key ingredient in curry powder and has several benefits for the brain. It has an active ingredient called curcumin has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the brain cells. Curcumin also helps new brain cells grow by boosting brain-derived neurotrophic factors.
5. 5Broccoli
   Broccoli is packed with powerful plant compounds, including antioxidants. It’s also very high in vitamin K, which has been linked to better memory and cognitive status. It also contains several compounds that give anti-inflammatory and antioxidant effects, which may help to protect the brain from damage.
6. 6Dark chocolate
   Packed with a few brain-boosting compounds, dark chocolate and cocoa powder also contain flavonoids, caffeine and antioxidants. The flavonoids gather in the areas of the brain that deal with learning and memory. It is believed that these compounds may enhance memory and also help slow down age-related mental decline.
7. 7Oranges
   Vitamin C in oranges is a key factor in preventing mental decline. According to a study, a higher level of vitamin C in the blood was associated with improvements in tasks including focus, memory, attention, and decision speed. It is also a powerful antioxidant that helps fight off the free radicals that can damage brain cells.
8. 8Pumpkin seeds
   Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. They’re also an excellent source of magnesium, iron, zinc, and copper. Magnesium is essential for learning and memory and your brain uses copper to help control nerve signals.
9. 9Eggs
   Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline. Choline is important as the body uses it to create acetylcholine, a neurotransmitter that helps regulate mood and memory.
10. 10Nuts
    Research has shown that nuts can improve heart-health markers, and having a healthy heart is linked to having a healthy brain. Several nutrients in nuts such as healthy fats, antioxidants, and vitamin E, may explain their beneficial effects on brain health.

The bottom line is many foods can help keep your brain healthy. Foods such as fruits and vegetables in this list, as well as coffee, contain antioxidants that help protect your brain from damage. Other foods such as nuts and eggs, contain nutrients that support memory and brain development. Help support your brain health and boost your alertness, memory and mood by strategically including these foods in your diet.