What Should We Eat for a Smart Brain?

Medically Reviewed on 5/18/2022
What should we eat for smart brain?
Learn 32 foods that can affect the shape and health of your brain.

Consuming the correct meals provides nutritional support to your brain, allowing you to function at your best. The brain is a vital organ that commands your body to perform various bodily functions, which allow you to move, think, feel, breathe, and do other things.

Because the brain is such an active organ, it is crucial to provide it with adequate energy and nutrients to ensure that it functions correctly and remains healthy.

  • The foods you consume have a significant effect on the shape and health of your brain.
  • Foods rich in vitamins, minerals, antioxidants, flavonols, polyphenols, and omega-3 fatty acids help preserve the brain.

10 foods to improve brain growth and functioning and make you smarter

Ten foods that improve brain growth and functioning and make you smarter include:

  1. Eggs: Eggs provide plenty of health advantages, particularly in terms of brain function. They are arguably the most popular and affordable morning item. Eating eggs daily has been linked to increased cognitive performance in adults. Eggs are an excellent source of an essential nutrient called choline. Choline reduces inflammation and improves brain function, such as memory retention and communication between the brain cells. Although eggs are often served for breakfast, they may be eaten at any time of the day. Just be mindful of eating excess eggs if you have high triglycerides in your blood (check your cholesterol levels).
  2. Fatty fish: Fish high in omega-3 fatty acids include trout, herring, mackerel, sardines, and salmon. Omega-3 fatty acids are vital for brain function and development, and they may even help prevent age-related dementia. Omega-3 fatty acids help improve memory and mood while also preserving the brain from deterioration.
  3. Blueberries: Although all berries are good for your brain, blueberries top the list. They provide the body with vital nutrients such as vitamins C and K, manganese, and phytonutrients. These nutrients aid in the stimulation of blood and oxygen flow in the brain, resulting in increased focus. A diet rich in vegetables and fruits, such as blueberries, appears to be linked to a decreased risk of age-related cognitive decline, dementia, and Alzheimer's disease.
  4. Whole grains: Whole grains are another vital aspect of overall health. Whole grains contain complex carbohydrates that have a low glycemic index, which means they get digested slowly and release glucose in the blood. Glucose is the main energy source for the brain. Whole grains include fiber that lowers cholesterol and increases blood flow to the brain and other organs.
  5. Green leafy vegetables: Research revealed that consumption of leafy green vegetables such as kale, watercress, spinach, and collard greens slows cognitive deterioration in elderly people. One serving of leafy green vegetables per day is all that is required to help slow down brain aging. Increase your greens consumption by adding kale to your next sandwich, blending a handful of baby spinach into your smoothie, etc.
  6. Turmeric: Turmeric (curcuma) is a potent anti-inflammatory agent and offers an almost unlimited number of health benefits. Curcumin, a chemical found in turmeric, has received a lot of attention in study. A study on two groups reported that a group of people who were given a curcumin pill did not experience the cognitive deterioration that was seen in another group of people who didn’t receive the curcumin pill.
  7. Beets: Beets are strong in dietary nitrates, which your body converts to nitric oxide, which relaxes blood arteries and boosts blood flow to the brain. A study conducted on older adults reported that people who exercised and drank beetroot juice for six weeks showed improvements in brain functioning. Their brain networks seemed to be comparable to those of younger individuals. However, additional research is required because previous research on beetroot juice and the brain has been mixed.
  8. Nuts, seeds, and dark chocolate: Nuts and seeds are high in the antioxidant vitamin E, which has been linked to decreased cognitive loss as you age. Dark chocolate offers potent antioxidant effects and natural stimulants such as caffeine, which can help with attention. Consume up to an ounce of nuts and dark chocolate every day to obtain all the advantages you need while consuming the fewest calories, fat, or sugar.
  9. Grapes: Research has been conducted to demonstrate the favorable influence of grapes on brain function. Grapes aid in the promotion of healthy blood flow and blood pressure, as well as the reduction of oxidative stress in the brain, all of which boost brain health.
  10. Extra virgin olive oil: Olive oil is rich in phenols, a type of antioxidant that aids in brain health by lowering inflammation. In addition to guarding against Alzheimer's disease, research has indicated that olive oil can help with other neurological disorders such as Parkinson's disease and amyotrophic lateral sclerosis (a progressive neurodegenerative disease that affects neurons in the brain and spinal cord, which leads to loss of muscle control).

Other brain-boosting foods list

Other foods are known to boost brain function, such as cognitive function and memory recall. These foods include the following:

  1. Coffee
  2. Green tea
  3. Avocados
  4. Soy products
  5. Fruits
  6. Tomatoes
  7. Pumpkin seeds
  8. Broccoli
  9. Sage
  10. Fermented foods
  11. Brown rice
  12. Sage
  13. Milk
  14. Cocoa powder
  15. Beets
  16. Bone broth
  17. Beans
  18. Beef
  19. Yerba mate
  20. Oats
  21. Lentils
  22. Ground flaxseed


Brain Food Pictures: What to Eat to Boost Focus See Slideshow
Medically Reviewed on 5/18/2022
Image Source: iStock Image

Brain fuel: 5 food groups for successful students.: https://www.wgu.edu/blog/brain-fuel-5-food-groups-successful-students1712.html#close

Eat Smart for a Healthier Brain: https://www.webmd.com/diet/features/eat-smart-healthier-brain

4 Types of Foods to Support Memory: https://www.eatright.org/health/wellness/healthy-aging/4-types-of-foods-to-support-memory