12 Foods to Feed Your Brain

1. Salmon (and Other Fatty Fish)

Salmon isn’t just for fancy restaurants. It’s one of the best sources of omega-3 fats, which are kind to your brain and help maintain memory as you get older. If salmon isn’t your style, mackerel, sardines, and trout are also healthy picks. Try baking or grilling fish for a heart-healthy dinner even once a week.

2. Blueberries

These small berries pack a punch! Blueberries are full of antioxidants, which help protect your brain from aging and can even support memory. They’re sweet on their own, mixed into yogurt, or sprinkled on cereal. And they’re usually found year-round in most grocery stores, frozen or fresh.

3. Walnuts

Not only do walnuts look a little like tiny brains, but they’re also good for yours. Several lines of evidence suggest that walnuts (Juglans regia L.) may reduce the risk of age-related diseases because of the additive or synergistic effects of its components with antioxidant and anti-inflammatory effects. Just a handful provides plant-based omega-3s and important nutrients. Keep a jar of walnuts handy for snacking, or toss them over your salad for a satisfying crunch.

4. Dark Chocolate

Yes, you read that right—chocolate can actually be good for your mind! Dark chocolate, in particular, has special plant compounds that help with blood flow to the brain and can lift your mood. Just remember, a little goes a long way—an ounce or so after lunch makes a delicious, sensible treat.

5. Leafy Greens

Spinach, kale, and other leafy greens are true champions in the nutrition department. They’re packed with vitamin K and other helpful substances that support brain function. Add a handful to your omelet, soup, or sandwich for an easy health boost.

6. Eggs

Eggs are a tried-and-true breakfast classic for a reason. They’re rich in choline, a nutrient that helps sharpen memory, and provide steady energy without a sugar crash. Scrambled, boiled, or whisked into an egg salad—any way you like them, they’ll help you start your day right.

7. Pumpkin Seeds

These tiny seeds are a wonderful source of magnesium, iron, and other important minerals for brain health. They’re easy to enjoy, too—sprinkle them on your morning oatmeal or eat a small handful as a crunchy snack between meals.

8. Oranges

Oranges are famous for their vitamin C, which isn’t just helpful for your immune system. This vitamin fights off cell damage in the brain and can help with alertness. Enjoy one for breakfast or slice one up for a snack on a busy afternoon.

9. Whole Grains

If you enjoy oatmeal for breakfast or choose brown rice over white at dinner, you’re already doing your brain a favor! Whole grains give you steady, reliable energy, helping you stay clear-headed throughout the day. Try switching to whole wheat bread or whole grain pasta for a simple upgrade.

10. Avocados

This creamy green fruit is full of healthy monounsaturated fat, which keeps blood moving smoothly to your brain. Half an avocado on toast or chopped into a salad makes for a filling, gentle-on-the-teeth meal. They’re also a good source of folate and vitamin K.

11. Turmeric

If you enjoy a little golden color in your meals, turmeric is worth keeping in your spice rack. The curcumin in turmeric has been linked to reduced inflammation in the brain and may support memory. Sprinkle a pinch into stews or rice, or mix into warm milk for a calming drink.

12. Green Tea

Green tea is soothing and packed with helpful plant compounds. It provides a bit of caffeine for focus, but not as much as coffee, and has something called L-theanine, which can help you feel calm and clear-headed. Epidemiological studies have shown that consuming green tea is effective in reducing the risk of dementia. Enjoy a cup in the morning or with an afternoon snack—hot or iced.

At-a-Glance: 12 Foods That Help Your Brain

If you prefer a straightforward summary, we’ve put together this quick guide. It lists each food along with its main benefit and an easy tip to enjoy it. Keep this list close by for your meal planning or trips to the grocery store.

Other Ways for a Sharper Mind

At the end of the day, munching on these foods isn’t a miracle cure. But when you mix smart eating with sleep, movement, and a few brain teasers, you’re giving yourself the best shot at staying sharp—no matter your age. Why not try a brain game on our Free Brain Training app and see how you do?