10 Top Brain Foods.

food for the brain

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The health of your brain depends on, and is affected by the foods you eat.

Here are 10 top brain foods.





1. Walnuts, almonds, pecans, and cashews

Why are they good for you? Walnuts provide omega-3 and omega-6 fatty acids as well as vitamins E and B6. They help correct the brain’s serotonin level. Almonds contain riboflavin which boosts memory. Pecans provide choline which helps with memory and brain development. Cashews are high in magnesium which allows more oxygen to the brain.

How does that help? Nuts help boost your memory and increase brain membrane function, which allows more oxygen-rich blood to reach your brain.

How can you include them into your diet? Add nuts to whole grain cereals, stir-fries, salads or eat them on their own. You can also create or buy nut butters (similar to peanut butter) to spread on whole grain toast.

2. Blueberries, strawberries, and blackberries

Why are they good for you? Blueberries contain ellagic acid, which prevents brain cell damage. Strawberries are rich in antioxidants, and blackberries contain anthocyanins which help fight degenerative brain diseases.

How does that help? Berries strengthen the brain by helping with memory and cognitive skills. Berries also improve brain cell communication.

How can you include them into your diet? Have a berry-rich smoothie, add to breakfast cereals or eat on their own.

3. Seeds such as sunflower or pumpkin

Why are they good for you? Seeds and nuts boost your mood and affect your brain power. They contain thiamine which increases memory and cognitive function as well as zinc, Vitamins A and E, and omega 3 and 6 fatty acids.

How does that help? You will be able to think clearly and remember more.

How can you include them into your diet? Add seeds to your smoothy, salads or make muffins with whole grains, nuts and seeds.

4. Tomatoes

Why are they good for you? Tomatoes have an abundance of lycopene, which helps protect our brains against damage caused by free radicals. They are also full of vitamins A and C as well as potassium.

How does that help? Free radicals are thought to be a major factor in the development of dementia or Alzheimer’s disease. By eating more tomatoes, whether raw or cooked, you may reduce your chances of developing these diseases.

How can you include them into your diet? The health benefits of tomatoes remain whether they are eaten raw or cooked. Eat them sliced on sandwiches, in salads, or as a sauce for whole wheat pasta.

5. Eggs

Why are they good for you? Eggs contain choline which helps boost your memory.

How does that help?  If you remember more you won’t have to search for information because you’ll have it readily accessible in your brain.

How can you include them into your diet? Eggs are one of the easiest foods to incorporate into your diet. Cooking them by poaching or boiling is healthier than frying them.

6. Avocados

Why are they good for you? Your brain needs healthy fats to function properly. Avocados are nearly as good as berries for brain health. The mono-unsaturated fats allow blood to flow properly which is imperative for a healthy brain.

How does that help? Without enough blood flowing to the brain, it would soon become starved of oxygen. Increased blood flow to your brain allows you think clearly and remain alert.

How can you include them into your diet? Add half of an avocado to a salad or eat the slices on the side. Sprinkle on some lemon juice, salt, or honey.

7. Broccoli

Why is it good for you? Broccoli is high in several nutrients including vitamin K.

How does that help? Vitamin K enhances your cognitive abilities and improves your brainpower.

How can you include it in your diet? Cut it up in a salad, steam it, or eat it raw with a hummus dip.

8. Spinach

Why is it good for you? Folic acid is one of the main nutrients to be found in spinach.

How does that help? The folic acid in spinach aids your memory. It also helps slow down the effects of aging and can improve your ability to learn.

How can you include it in your diet? Eat it raw in a salad or use the leaves in place of iceberg lettuce in a sandwich, or add it to a stirfy.

9. Bananas

Why are they good for you? Bananas are full of vitamin B6, potassium, and folic acid.

How does that help? Bananas help raise your serotonin levels which improves your mood. Naturally, if you are in a better mood you’ll be more productive.

How can you include them into your diet? Eat them raw, add them to fruit salads, or use them in your favourite smoothy.

10. Wild Salmon

Why is it good for you? You probably can’t find a better source of omega 3 fatty acids than those found in deep-water fish.

How does that help? Omega 3 fatty acids are important for improving memory and learning. They also help fight off depression which could adversely affect our productivity.

How can you incorporate it into your diet? Grill a salmon steak for dinner, use it on a salad, or use it raw in sushi. You can also take Omega 3 fish oil supplements.


  1. I love berries and sunflower & pumpkin seeds. I don’t eat fish but I do take flax seed for omega 3’s. We make a juice drink with apples, berries, banana and crushed ice. Makes a fabulous drink!
    Toni Nelson recently posted..Let’s Shop Savvy SaturdayMy Profile

  2. You must be the healthiest person I know. I love how you organized this post today. I am printing it out and saving it. Last week strawberries were on sale here at $1.99 and I bought three containers. I can never keep enough in stock for my three beautiful girls. They love them. Now I can let them know that they are eating brain food.
    Joanne recently posted..Spot and Dot – 3 consonantsMy Profile

  3. All my favourite foods! Simple but healthy. Good to know why they are good!
    Michelle Nichols recently posted..Social Media & Events: Evaluation & Follow UpMy Profile

  4. Great post Dot. I especially like telling what each is good for and how to get more in your diet.
    Sue recently posted..Take Time to DaydreamMy Profile

  5. What an outstanding post. I wasn’t aware of wild salmon being preferred in terms of health.
    Ruth Hill recently posted..Blogger Opportunity: Cloth Diaper Starter Set!My Profile

    • Unfortunately most of the salmon available is farmed. Farmed fish is full of chemicals – antibiotics and growth promoters amongst other things. Wild salmon which is allowed to grow naturally has less fat (and no chemicals!)

  6. Hurray, I already eat almost all of these foods in abundance! Love the way you set up the post to explain why each is good, and how to get more. Wonderful post!
    Louise Myers Graphic Design recently posted..Top 10 EASY Ways to Make Picture Quotes for Facebook & More!My Profile

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