The liver produces a small amount, but you must get choline from food to get the necessary amount. Higher intakes may be linked to better memory and mental function Adequate choline intake is mg per day for most females and mg per day for males.

A single egg contains mg Being deficient in two types of B vitamins — folate and B12 — has been linked to depression Folate deficiency is common in older people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline Vitamin B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain However, research supports the brain-boosting benefits of the specific nutrients in eggs.

Eggs are a rich source of several B vitamins and choline, which are important for regulating mood and promoting proper brain function and development. Green tea contains caffeine, which may boost brain function and improve alertness, performance, memory, and focus L-theanine is an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed 50 , One review found that the L-theanine in green tea can help you relax by counteracting the stimulating effects of caffeine Green tea is also rich in polyphenols and antioxidants that could protect the brain from mental decline and reduce the risk of neurodegenerative disease Green tea may also help improve memory Green tea contains caffeine, which boosts alertness, antioxidants, which help protect the brain, and L-theanine, which can help you relax.

Foods high in omega-3 fatty acids, such as fatty fish and walnuts, and antioxidants, including berries, broccoli, and pumpkin seeds, help support healthy brain function. Some foods that may negatively impact brain function include sugar-sweetened beverages, refined carbohydrates, and foods high in salt Some foods and drinks, such as dark chocolate and green tea, may support focus and memory Some brain-boosting foods that you can eat on the go include nuts, citrus fruit, dark chocolate, and hard-boiled eggs.

Some foods, such as the fruits and vegetables in this list and tea and coffee, have antioxidants and other nutrients that help protect your brain from damage, support memory, improve mood, and support brain development.

Try this today: Just as important as including these brain-boosting foods in your diet is steering clear of foods that can negatively impact brain health.

Learn which foods can negatively impact your brain. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

Here's how to navigate empty nest syndrome, or the sadness, loneliness, and other emotional distress you may experience after your kids leave home. Here are eight ways to slow down and embrace the…. Midlife crisis in women, once considered a myth, is a well-documented event for many.

Research suggests that happiness follows a U curve, dipping at…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Best Foods for A Healthy Brain and Improved Memory. Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Kerri-Ann Jennings, MS, RD — Updated on December 15, While you may not notice a change after one meal, incorporating these foods into your daily routine will help you focus.

Image Source. Blueberries are full of antioxidants, which protect your body from free radicals. Blueberries are also high in nutrition and low in calories, making this fruit a favorite among many. Studies have shown that eating blueberries can slow the rate of cognitive decline and fight Alzheimer's Disease in adults too.

Blueberries pair well with strawberries, greek yogurt, or as an ingredient in your favorite fruit smoothie. Fatty fish, including salmon, tuna, cod, and pollock, are among the most commonly known foods for concentration.

Fatty fish contain omega-3 fatty acids and DHA, which are great for improving concentration and memory. Nutritionists recommend at least two servings of fatty fish each week.

Focus on fish that are low in mercury, such as the four mentioned above. Green tea contains caffeine and L-theanine, which aid in alertness and overall focus. L-theanine helps you feel more relaxed but alert at the time time, so it makes sense as a natural beverage for improving concentration and memory.

You can drink cups of green tea every day for the most optimal benefits. Drinking coffee in the morning helps with alertness and concentration. Researchers at Johns Hopkins University found that caffeine consumption increases memory and retention as well. Eggs contain choline, which is a nutrient that reduces inflammation and cognitive decline.

Additionally, eating eggs gives you a boost of tryptophan, which helps the body produce serotonin. Serotonin has been known to improve your mood and normalize your sleep schedule. Nuts have high levels of omega-3 fatty acids, which are vital for the brain's cognitive functions. They contain copper, manganese, zinc, and selenium.

These nutrients are essential nutrients for healthy neurological function. Eating nuts has been linked with improved moods in some studies too!

Pumpkin seeds include zinc, a nutrient that helps your metabolism and immune system. Snacking on pumpkin seeds when you need an afternoon pick-me-up can help with your memory and thinking skills. Pumpkin seeds can be eaten raw, but many people enjoy roasted pumpkin seeds.

To roast them, coat the seeds with olive oil, salt, and pepper. You can also add pumpkin seeds to a salad, smoothie, oatmeal, or homemade granola. Leafy greens, including lettuce, kale, collards, broccoli, and spinach, are a great energy source.

A salad with leafy greens and grilled chicken, pumpkin seeds, and avocado is an excellent lunch option. This meal can keep you focused for the rest of your workday. Studies have shown that these plant-based foods are connected to reduced cognitive decline because they are rich in vitamin K, lutein, phylloquinone, and nitrate.

Similar to berries, leafy green vegetables also help fight dementia and Alzheimer's disease. Tomatoes contain an antioxidant called Lycopene that helps prevent free radical damage. Packed with vitamin A and vitamin C, tomatoes are another great addition to a fresh salad, or they can be eaten raw as a snack.

Dark chocolate improves focus because it contains caffeine. As we know, caffeine is an ingredient known for its stimulant effects. While dark chocolate is an excellent food for improving concentration and memory, only consume it in moderation. In addition to these food choices, you can opt for foods rich in antioxidants, healthy fats, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin C, vitamin E, and folic acids.

These vitamins and nutrients help with brain focus and improve memory. We all know how exercise can help us lose weight and muscle tone, but did you know that it helps focus and concentration? Exercise increases blood flow to the brain. When you exercise, your body removes toxins and delivers oxygen throughout your system.

This means that there are more nutrients available for your cells which in turn means better cognitive function. This is exceptionally beneficial for focusing on tasks at work or studying for school. Exercising before a long day of work has been proven to help make you more productive because it releases stress hormones like cortisol.

Exercise is also essential for the release of endorphins, which help you feel happy and relaxed. Taking care of your physical well-being includes eating the right foods in addition to exercise. The two go hand-in-hand when it comes to improving your concentration and energy levels.

Studies show cocoa can increase cerebral blood flow and cerebral blood oxygenation — plus it can help lower blood pressure and oxidative stress in the brain and heart. Most of the chocolate you see on supermarket shelves is highly processed and is not considered a great food for the brain.

Skip milk and white chocolates, and opt for a minimally processed dark chocolate with at least 70 percent of cocoa. Satisfy your sweet tooth with these dark chocolate almond butter cookies or chocolate-covered berries.

On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane , a chemical that produces hormones related to feelings of well-being.

Studies show that eating eggs typically has no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.

Just be sure you buy organic, free-range eggs. Need some egg-spiration? I love these baked eggs and spinach and breakfast salmon egg bake.

For even more ideas, try whipping up one of these delicious egg recipes. Real extra virgin olive oil EVOO is among the top recommended brain foods due to powerful antioxidants that it provides known as polyphenols, as well as healthy monounsaturated fats. Including EVOO in your diet may not only improve learning and memory , but also reverse the age- and disease-related changes.

The best way to get your fill is by having it cold or at room temperature. I love extra virgin olive oil as part of zucchini noodles with marinara sauce and quinoa tabouli salad. It turns out that Popeye was onto something with his spinach obsession.

Getting regular helpings of leafy green brain foods — like kale, Swiss chard and romaine lettuce — can help keep dementia at bay according to new research. In the study, which evaluated the eating habits and mental ability of more than older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.

When it comes to brain power, greens should be on your plate and cover a lot of that plate every meal. Green leafy vegetables are also loaded with vitamins A and K just one cup of kale has more than percent of your recommended daily serving!

Reap the benefits of these brain foods with a mango walnut spinach salad or kale chips. We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too? Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration.

It also helps protect eyesight from deteriorating thanks to its high levels of antioxidants and anti-inflammatory properties. Other herbs with similar levels of antioxidants include basil, peppermint, sage, parsley and cilantro.

Get your servings of fresh rosemary with these sweet potato rosemary fries and maple-glazed rosemary carrots. If you like fish, get excited, because salmon is one of the most nutritious brain foods out there! If you have kids, feeding them oily fish, such as sardines or trout, may help prevent ADHD by improving their focus.

Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught fish can be filled with mercury and toxins.

Enjoy it in these salmon cakes or homemade smoked salmon sushi bowl. Thanks to curcumin, a chemical compound found in turmeric , the spice is actually one of the most powerful and natural anti-inflammatory agents.

Talk about a super spice! Start your day with this brain food by consuming turmeric eggs and turmeric tea. For even more benefits, combine turmeric with black pepper to help improve absorption and with other spices like ginger and cinnamon for digestive and metabolic support.

It turns out that walnuts can keep you from going nuts. Just munching on a few walnuts a day may help improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness. Go ahead, grab a handful of walnuts and other nuts, such as almonds, pistachios or cashews — or try this brain-boosting smoothie recipe!

March 29, SHARE ON. Eat well to feel well. The sentiment runs true, you are what you eat. And for some of us, we associate eating healthy with losing weight or getting into shape, but consider how your diet may influence other aspects of your life. Nutritional habits play a significant role in your productivity.

What we eat and drink can give us that surge of energy when we need it the most hello, early mornings or set us up for the midday crash. It all comes from the connection between sugar and the brain. The body widely depends on a form of sugar known as glucose to function.

That glucose comes from what we eat. With more variety to your diet, that glucose produces a steady supply of dopamine to the brain. This steady supply of dopamine usually comes from eating a diet that has complex carbohydrates and varies every day.

Avena mentions that the brain can become conditioned and bored when we eat the same thing every day, leveling off dopamine levels. A balanced, varied diet can keep sending signals to your reward system to continually produce dopamine levels.

What does all of that dopamine do for you? Healthline shares how this neurotransmitter is a crucial component of helping you stay focused on the road.

Dopamine can help assist in your focus and concentration. Steady and consistent dopamine levels can come from eating a variety of nutrient-dense foods.

WebMD shares six brain foods that can help improve concentration:. Rich in omega-3 fatty acids, fish is an excellent protein source for brain health. Consuming fish can play a vital role in enhancing memory. Nuts and seeds.

Nuts and seeds contain antioxidants and vitamin E, which can lead to less cognitive decline. Dark chocolate also contains antioxidants and stimulants like caffeine, which can enhance focus.

Fruits yes, fruits like avocados can reduce the risk of heart disease by enhancing blood flow to fire up the brain. Whole grains. Food like popcorn and whole wheat can contribute to daily dietary fiber and vitamin E.

These foods, along with diets rich in complex carbohydrates, can help you stay more concentrated and focused on the task at hand—like driving. The gas station can be full of your favorites, but before you reach for that bag of chips, consider opting for things like fresh fruit, boiled eggs, cheese sticks and granola bars.

These can be healthier options to eat before getting back on the road that will give you the much-needed brain boost you need to stay alert and focused. Think of snacking as ways to incorporate more nutrients and antioxidant-rich whole foods into your day. They may surface in the form of fatigue, low energy, or irritability, says Jenna Amos, a registered dietitian and nutrition manager at Freshly, a meal delivery service.

A cup of greek yogurt is high in protein and low in sugar, packed with calcium, probiotics, and vitamin B This snack can help give you more sustained energy throughout the day.

It may also improve bone health—which can be extra beneficial for those working from a desk all day, Anegawa says. Raw vegetables have fiber and antioxidants like vitamins A, K, and folate, which can help you feel full and maintain energy.

Consider a side of hummus with one cup of carrots, cucumbers, and bell peppers, Blackstone says. Try them in this borscht recipe.

Proving that great things do come in small packages, blueberries and other berries like strawberries, blackberries, raspberries, etc. are fruits that experts recommend consuming daily. For starters, blueberries are one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber.

Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration, cognitive decline and stress.

Get your daily dose of brain berries in an omega blueberry smoothie or in a healthy blueberry cobbler. Bone broth is the ultimate food for healing your gut and, in turn, helps heal your brain. This ancient food is full of benefits, ranging from boosting your immune system to overcoming leaky gut, improving joint health and overcoming food allergies.

Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory. Bone broth is what I prescribe most frequently to my patients because it truly helps heal your body from the inside out.

Your mom got it right when she told you to eat your broccoli. Along with related veggies like cauliflower, kale and Brussels sprouts , broccoli is one of the best brain-healthy foods out there thanks to its high levels of vitamin K and choline , which can help keep your memory sharp.

Additionally it contains a number of phytonutrients that protect brain cells against oxidative stress. For a vegetable with such few calories just 16 per cup! Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome.

Both provide extra benefits and taste great in things like stir fries and soups. Not sure where to begin with eating more celery? Try my easy ants on a log or refreshing super hydrator juice recipes. When it comes to your brain, it can help suppress cells that are responsible for inflammation.

It may also help with memory loss as you age and fight bad bacteria that hang out in your gut. Get your dose of coconut oil in this coconut crust pizza. Real coconut milk and coconut flakes also provide healthy fats and even some fiber for gut support, too.

Not all chocolate is created equal. In fact, dark chocolate can actually be very good for you! Chocolate is chock-full of flavonols, which have antioxidant and anti-inflammatory properties. Studies show cocoa can increase cerebral blood flow and cerebral blood oxygenation — plus it can help lower blood pressure and oxidative stress in the brain and heart.

Most of the chocolate you see on supermarket shelves is highly processed and is not considered a great food for the brain.

Skip milk and white chocolates, and opt for a minimally processed dark chocolate with at least 70 percent of cocoa. Satisfy your sweet tooth with these dark chocolate almond butter cookies or chocolate-covered berries.

On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women.

It also breaks down bethane , a chemical that produces hormones related to feelings of well-being. Studies show that eating eggs typically has no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.

Just be sure you buy organic, free-range eggs. Need some egg-spiration? I love these baked eggs and spinach and breakfast salmon egg bake. For even more ideas, try whipping up one of these delicious egg recipes. Real extra virgin olive oil EVOO is among the top recommended brain foods due to powerful antioxidants that it provides known as polyphenols, as well as healthy monounsaturated fats.

Including EVOO in your diet may not only improve learning and memory , but also reverse the age- and disease-related changes.

Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful?

How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. March 6, Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age.

Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.

Research suggests these plant-based foods may help slow cognitive decline. Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease.

Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you're not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts.

Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. A study done by researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.

Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost.

In a study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.

Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory.

A study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid ALA. Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries.

That's good for both the heart and brain. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Nutritionists point to the types of snacks that may help boost energy and productivity versus perpetuate that midday slump.

Sustained energy throughout the day is best met with snacks rich in protein, fiber, and healthy fats, says Dr. Linda Anegawa, an internal and obesity medicine physician and medical director at PlushCare , which offers primary care and mental health services.

Carbohydrates alone are digested faster and may promote quick bursts of energy but not sustained energy, says Angela Blackstone, a registered dietitian at the Ohio State University Wexner Medical Center. She recommends pairing carbohydrates with foods rich in fiber and protein and avoiding ultra-processed , sugary, pro-inflammatory foods that contribute to an increased risk for chronic diseases.

Think of snacking as ways to incorporate more nutrients and antioxidant-rich whole foods into your day. They may surface in the form of fatigue, low energy, or irritability, says Jenna Amos, a registered dietitian and nutrition manager at Freshly, a meal delivery service. A cup of greek yogurt is high in protein and low in sugar, packed with calcium, probiotics, and vitamin B This snack can help give you more sustained energy throughout the day.

It may also improve bone health—which can be extra beneficial for those working from a desk all day, Anegawa says. Raw vegetables have fiber and antioxidants like vitamins A, K, and folate, which can help you feel full and maintain energy.