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food for brain health

best foods for brain health

Though I have a previous blog discussing how nutrition can support our brain health, I thought I would share a follow up around specific foods that we can include in our diet, that are rich in the nutrients associated with brain health.

Fatty Fish

Oily fish such as salmon, trout and sardines are rich in omega 3 fatty acids. These healthy fats have been suggested to support brain function and help reduce inflammation. We have rather strong research around this so if you are not actively including fish in your diet or omega rich plant foods such as flaxseed and chia seeds, you may want to consider a supplement. If you are vegan you can opt for an algae based supplement. 


These berries in particular contain high levels of antioxidants that protect the brain from oxidative stress. Studies have also suggested that when consumed regularly, they may improve memory and cognitive function.


This spice contains an active ingredient curcumin, which is known for its anti inflammatory and antioxidant properties which may positively impact brain function.


This green veg is packed with antioxidants, vitamins and minerals that support brain function and may lower the risk of cognitive decline.

Pumpkin Seeds

Pumpkin seeds are a good source of antioxidants, iron, zinc and magnesium. These nutrients can contribute to brain health and cognitive function.

Dark Chocolate

You might be pleased to know that dark chocolate (over 70%) contains flavonoids that may enhance blood flow to the brain and support cognitive function.


Nuts such as walnuts and almonds contain essential fats, antioxidants and vitamin E, which all have positive effects on brain health.


Eggs contain choline, an important nutrient for memory and brain development. Choline is not discussed much but emerging research is supporting the importance of it.

Green tea

This herbal tea contains compounds such as catechins and L theanine that have been associated with improved brain function and focus.


These fruits are rich in healthy monounsaturated fats that promote blood flow throughout the body including the brain. This contributes to overall brain health.

It is important to note that a varied and well balanced diet that includes these foods regularly, can help support brain health. However other factors such as exercise, sleep and stress levels may also impact the health of our brains.

You can read more about health and nutrition on my blog page