Best Foods for a Healthy Brain and Improved Memory

As the in-charge of your body brain has a lot of activities to perform every millisecond. Brain keeps our heart beating, lungs breathing, and even we sense, talk or taste everything is just because of our brain. So, we must keep our brains healthy by eating certain foods.

In these modern ages, people don’t know what to eat or what not to eat in their busy life schedules. You are a supporting parent who wants to help your kids with their strong memory and a healthy brain to perform outstanding in their educational or in extra curriculum activities, and you want to know about the foods that boost brainpower naturally. I have shared a list of 20 best foods for a Healthy Brain and Improved Memory. As a mom of 3 and nutritionist, I know that food is the fuel for your brain and body, and the list is prepared keeping in mind the benefits of consuming these foods.

So here is the list of the best foods that boost your brain health.

1. Fatty Fish

When I talk about the food to boost brain health, then Fatty Fish is at the top of the list because of its rich properties of Omega-3 Fatty Acids.

Types of Fatty Fish to Eat:

Salmon
Trout
Albacore tuna
Herring
Sardines

The healthy fats in the listed fish types help in building brain nerve cells and are very important for learning and memory improvement. As of the composition, our brain is about 60% fat and the rest is made up of Omega-3s. Eating these fatty fish may slow age-related mental decline and lower the risk of Alzheimer’s disease.

If you don’t consume Omega-3 enough they you may face difficulties in learning and depression.

Best way to consume: The best way to consume Fatty Fish is grilled, baked, or in a salad
Time to consume: Consuming Omega-3s at lunch or dinner is the best time
Other benefits: Eating Fatty fish will support heart health and reduce inflammation in the body
Key nutrient: Rich in Omega-3 fatty acids (EPA and DHA)

2. Blueberries

The best food to protect your brain from oxidative stress is Blueberries because of their rich antioxidant properties of antioxidants. It may also delay brain aging.

Blueberries help in improving communication between brain cells and also it boost memory in adults.

Best way to consume: You can consume blueberries as fresh in smoothies, oatmeal, or as you like to eat.
Time to consume: The best time to eat blueberries is morning or ma id-day snack
Other benefits: Blueberries support digestion and fight against inflammation
Key nutrient: Blueberries are rich in flavonoids (especially anthocyanins)

3. Turmeric

Turmeric is a golden spice that is rich in anti-inflammatory and antioxidant properties. Turmeric got famous in recent years for good reason. Curcumin, in turmeric ,is the active compound, which crosses the blood-brain barrier.

Turmeric helps in improving mood and supports in new brain cells. (Studies)

Best way to consume: Add turmeric to soups, smoothies, or golden milk
Time to consume: Morning or afternoon is the best time to consume it
Other benefits: Turmeric also eases joint pain and boosts immunity
Key nutrient: Curcumin

4. Broccoli

We need enough vitamin K and antioxidants to support brain health and to boost the memory function of our brain, so Broccoli is one of the best sources of these two.

Also to protect our brain from damages it helps a lot.

Best way to consume: The best way to consume Broccoli is steamed or stir-fried
Time to consume: The best time to consume Broccoli is lunch or dinner
Other benefits: Broccoli also supports bone health and detoxification
Key nutrient: Vitamin K

5. Pumpkin Seeds

Did you know that Pumpkin Seeds are tiny powerhouses? Pumpkin seeds contain all the essential nutrients for brain health, such as antioxidants, magnesium, iron, zinc, and copper.

If you have a deficiency of these minerals, then you may face neurological conditions like migraines, depression, and epilepsy.

Best way to consume: Consuming Pumpkin Seeds as roasted, or sprinkled on salads or yogurt, is the best way.
Time to consume: Consuming Pumpkin Seeds afternoon snack or breakfast is the best time
Other benefits: Pumpkin Seeds also support better sleep and boost energy
Key nutrient: Magnesium

6. Dark Chocolate

Hello, chocolate lovers, did you know that dark chocolate with at least 70% cocoa is rich in flavonoids, caffeine, and antioxidants, which improve memory and mood.

It also makes you feel good and focused by stimulating the brain’s reward system.

Best way to consume: Consume a small piece after meals
Time to consume: Consuming it at mid-afternoon will give you the best results
Other benefits: Dark chocolate improves heart health and reduces stress
Key nutrient: Flavonoids

7. Nuts (Especially Walnuts)

Nuts especially walnuts are high in DHA and Omega-3 fatty acid properties that make it a fantastic brain food, and also, help in improving cognitive performance.

Best way to consume: You can consume the nuts in raw form or in oatmeal and salads
Time to consume: You can consume nuts as a snack or for breakfast
Other benefits: Nuts support heart health and control weight
Key nutrients: DHA (in walnuts) and Vitamin E (in most nuts)

8. Oranges

Orange is rich in vitamin C, and just one medium orange gives you all the vitamin C you need for the day. Also, vitamin C boosts alertness and protects the brain against age-related decline, so we can say that “an orange a day keeps mental decline away”.

Best way to consume: The best way to consume Oranges is to eat fresh or as fresh juice but without sugar.
Time to consume: Eating oranges for breakfast or mid-morning is the best time.
Other benefits: Oranges boost immune function and support skin nourishment
Key nutrient: Vitamin C

9. Eggs

Eggs are the best food for memory and mood regulation because eggs are rich in many brain boosting nutrients such as choline. Eggs also contain vitamins B types, which help slow brain shrinkage in adults.

Best way to consume: The best way to consume Eggs is boiled, scrambled, or poached
Time to consume: Consuming eggs for breakfast is the best time
Other benefits: Eggs help in muscle building and improve eye health
Key nutrient: Choline

10. Green Tea

If you need a brainy drink or brew? Green tea is the best drink as brain food because it contains caffeine for alertness and L-theanine, which promotes calm focus. Green tea is perfect for students and workaholics.

Antioxidant properties of green tea may protect the brain from aging.

Best way to consume: You can brew hot or cold, but without sugar is the best.
Time to consume: The best time for green tea is morning or early afternoon
Other benefits: Green tea supports weight loss, heart health, and detoxing
Key nutrient: L-theanine

11. Avocados

Our brain needs monounsaturated fats that support blood flow to the brain, so Avocados are the best food for it.

Avocados help to reduce blood pressure for better brain function.

Best way to consume: Eat avocados as sliced on toast or in smoothies both ways are the best.
Time to consume: Eating avocados for breakfast or lunch is the best time option.
Other benefits: Avocados improve heart health and skin glow
Key nutrient: Monounsaturated fat

12. Beets

Beets are rich in nitrates, which improve blood flow to the brain by widen blood vessels and enhance oxygen delivery, which may boost mental performance.

Best way to consume: The best way to consume beets is roasted, boiled, or in juice
Time to consume: The best time to consume beets is midday or pre-workout
Other benefits: Beets boost stamina and lower blood pressure
Key nutrient: Natural nitrates

13. Whole Grains

Whole grains like oats, brown rice, and quinoa contain B vitamins which provide a steady source of energy to the brain and essential for brain health.

Best way to consume: Consume whole grains in porridge, salads, or sides is the best way
Time to consume: The Best time to consume whole grains is breakfast or lunch
Other benefits: Whole grains support digestion and balance blood sugar
Key nutrient: B vitamins

14. Kale

Kale a leaf cabbage supports cognitive health because it is loaded with lutein, folate, and beta carotene. It is a great source of preventing age-related memory decline in adults.

Best way to consume: Lightly sautéed or use it in smoothies are the best ways.
Time to consume: Lunch or dinner is the best time to consume it
Other benefits: Kale improves bone health and gives vision support
Key nutrient: Lutein

15. Greek Yogurt

Protein and probiotics properties of Greek yogurt improve gut health and brain function, while calcium and B12 in Greek Yogurt are essential for nerve function.

Best way to consume: The best ways to consume Greek yogurt are with berries or granola
Time to consume: Breakfast or snack time is the best time option
Other benefits: Greek yogurt supports digestion and bone strength
Key nutrient: Probiotics

16. Lentils

Lentils are the best food option to boost memory and alertness. These are plant-based powerhouses rich in folate and are a great source of plant protein and iron.

Best way to consume: Soups or salads are the best ways
Time to consume: Lunch or dinner is the best time
Other benefits: lentils help in heart health and regulate blood sugar
Key nutrient: Folate

17. Tomatoes

Tomatoes support mental clarity and memory, and they protect the brain from free radical damage. Tomatoes contain lycopene, an antioxidant.

Best way to consume: Cooked in sauces or soups are the best ways
Time to consume: Lunch or dinner is the best time to consume
Other benefits: Tomatoes help in heart health and cancer prevention
Key nutrient: Lycopene

18. Berries (Other Than Blueberries)

Blackberries, strawberries, and blackberries improve memory, motor function, reduce inflammatio,n and promote brain cell health. These berries are rich in antioxidants.

Best way to consume: Eating fresh, with yogurt, or on cereal is the best way.
Time to consume: Morning or as a dessert is the best time
Other benefits: Berries help in skin health and control blood sugar
Key nutrient: Polyphenols

19. Seaweed

Seaweed is rich in iodine, which supports brain development and mental clarity but still it is an underrated superfood don’t know why. People who follow a veg diet will find it great.

Best way to consume: Consuming Seaweed in sushi, soups, or dried snacks is great
Time to consume: Consume it at midday or a light dinner
Other benefits: Seaweed gives you thyroid support and aids in detox aid
Key nutrient: Iodine

20. Coffee

Coffee is at the last of the list, but not least. Coffee contains caffeine, which increases brain function, memory, mood, and overall alertness.

Best way to consume: Brewed, without added sugar, is the best
Time to consume: Morning or early afternoon is the best time
Other benefits: Coffee boosts energy and burns fat
Key nutrient: Caffeine

Final Thoughts

You will find these 20 best foods for a healthy brain and memory boosting so if you want to keep your mind healthy, start eating these foods in rotation but with consistency. You’ll notice both your body and brain are nourished. Let’s eat smart, think clearly, and live fully by following the list. Also, make sure to follow Recipe.LivingSwag.com for more healthy tips.