10 Top Brain-Boosting Foods to Boost Your Memory and Focus

In today’s fast-paced world along with constant distractions, it can be difficult to maintain focus and concentration. If you feel your brain is not as sharp as it used to be, there are plenty of brain-boosting foods to try.

If you want to optimize your cognitive health, choosing certain foods can boost brain function, memory, and focus. Keep reading to learn the top brain-boosting foods to fuel your mind now and for years to come. 

1. Blueberries

Blueberries are one of the most well-known brain-healing foods and for good reason. They are packed with antioxidants called anthocyanins that boost brain power and cognitive function. 

These antioxidants can protect the brain from oxidative stress, which reduces inflammation and damage to brain cells.

One study showed that older adults who added just one cup of blueberries daily to their diet saw improvements in their long-term memory and overall cognition.

Sprinkle blueberries atop yogurt, your breakfast cereal, or blend into a smoothie for a brain-boosting punch. I personally love adding a handful of blueberries to my cereal before I start my work day.

2. Fatty fish

Fish is one of the best brain-healing foods out there. Fatty fish like salmon, tuna, and sardines are rich in anti-inflammatory omega-3 fats, which are essential for learning and memory.

Research also suggests people who eat more fish tend to have more gray matter in their brains. Gray matter contains brain cells involved in higher-level cognitive functions such as decision-making, memory, and emotions. So the more of this you have, the better.

To reap the benefits, enjoy fatty fish 2-3 times per week or take a fish oil supplement if you’re not a fish lover. I love Nature Made’s burpless fish oil supplement, and I take it as part of my morning supplement regimen.

3. Mushrooms

Mushrooms are highly nutritious and contain compounds that can stimulate brain cell growth. There are literally hundreds of mushrooms out there, each with their own benefits and uses in recipes.

Enjoy a variety of mushrooms by adding them to soups, stir-fries, or your eggs for a Swiss and mushroom omelet. If you’re not a mushroom fan, there are plenty of functional mushroom supplements available to get your daily dose.

Lion’s mane and reishi mushrooms are both seen to benefit brain health by improving focus and memory.

4. Nuts

Nuts contain a host of brain-boosting nutrients, such as antioxidants, healthy fats, and vitamin E. 

Research shows eating nuts regularly is linked to a healthy brain. In addition, another study showed those who eat nuts may be at a lower risk of cognitive decline associated with aging.

While all nuts are good for your health, walnuts appear to be the best due to their high omega-3 content. Simply enjoy a handful of walnuts each day on their own, in your oatmeal, or atop a salad for a healthy brain boost. 

I love adding a handful of walnuts to my yogurt for a crunchy and nutritious topping.

5. Leafy greens

Leafy greens like kale, spinach, and collard greens are nutrient-packed powerhouses for your brain. In addition to being rich in vitamins C and E, these greens also contain specific antioxidants called flavonoids that support brain health and longevity.

They also contain folate and vitamin K, two nutrients necessary for optimal brain function. 

Get in your greens by blending them into a smoothie, sauteeing them as a side dish, or incorporating them into a hearty soup. 

A bonus is these greens are super quick and easy to cook. Many also come pre-washed so all you have to do is dump them into a pan and they’ll be ready in no time.

6. Turmeric

Turmeric is a delicious anti-inflammatory yellow spice that has amazing brain-boosting properties. You may have enjoyed it before in Indian or Middle Eastern dishes, but it is also available as a convenient supplement.

Turmeric is seen to benefit memory by helping new brain cells to grow, which may benefit memory in those with Alzheimer’s. According to researchers, turmeric may help delay age-related mental decline, helping you to stay mentally sharper as you age.

It’s important to keep in mind that most of the benefits seen in studies used turmeric in high-dose supplement form. Therefore adding a daily turmeric supplement and using it in recipes may yield better results than just consuming it in your food alone.

7. Pumpkin seeds

Pumpkin seeds contain several nutrients critical for brain health such as magnesium, zinc, and copper. Magnesium helps relay important signals and messages throughout your body, and can help increase focus and enhance learning. 

In addition, a deficiency in zinc or copper is associated with a higher risk of neurodegenerative disorders like Alzheimer’s.

Get in these brain-boosting nutrients by enjoying a daily handful of pumpkin seeds on their own or incorporate into a homemade trail mix. I keep a pack in my car to munch on when hunger strikes.

8. Dark chocolate

Ah yes, chocolate lovers rejoice! Dark chocolate is on the “yes” list for keeping your brain in tip-top shape. This is because it is packed with brain-supporting flavinoids, caffeine, and antioxidants – all shown to support cognition and delay memory decline.

Eating dark chocolate can also boost your mood – which may explain why you keep coming back for more!

The key here is not overdoing it though – as you can easily negate the benefits by blowing your calorie or sugar budget. Just 1-2 ounces, or a small square, is enough to enjoy the benefits while still satisfying a sweets craving.

9. Eggs

Eggs are rich in several nutrients tied to brain health, including B vitamins, folate, and choline. Choline is an organic compound similar to a B vitamin, and it is linked to improved memory and brain function.

Most foods do not contain enough choline, but eggs are one of the best sources. Eating eggs regularly can help you meet your choline needs and boost your mental stamina. 

If you dislike eggs or you’re watching your cholesterol intake, you can take a choline supplement to ensure you’re meeting your needs.

10. Coffee

If coffee is part of your morning routine, you’ll be happy to hear it’s good for your brain. Both the caffeine and the antioxidants in coffee can support brain health and increase alertness and focus. 

It can even boost your “feel-good” neurotransmitters like dopamine.

But what if you can’t handle caffeine? Does decaf coffee have the same benefits? Since all coffee contains antioxidants, any type of coffee, whether regular or decaf, can provide these benefits. 

However, the caffeine content may provide an added boost in focus above what decaf coffee alone can provide.

The biggest benefits were seen in those drinking 3-4 cups of caffeinated coffee per day. However, for some people, this may cause jitters or not fit within their medical plan. 

Always speak to your doctor about caffeine consumption to determine a safe level for you.

Small Changes Yield Big Results 

A well-rounded nutritious diet with these brain-boosting foods is key to optimal brain health. By incorporating these 10 brain-boosting foods into your daily routine, you can naturally support your mental agility, focus, and memory. 

You can start slow by adding in 1-2 of these brain-boosting foods to your diet today.

And while cognitive decline is common, it doesn’t have to be. You hold the power to change it through the foods you eat and the supplements you take to fill in any gaps in your diet.