15 foods that have been shown to improve concentration and memory.

We've long known that our diets have an effect on our bodies and appearances, but new research shows that they can significantly impact our mental well-being. In order to maintain mental acuity and concentration, a diet rich in nutrients that nourish the brain is crucial.

Because of the intimate relationship between the digestive tract and the brain, maintaining good health requires attention to both.

Which meals provide the most benefit to the mind? Fruits, vegetables, oils, and even chocolate (yes, chocolate!) are some of the best nutrients for your brain. Everyone can find something to their liking.

Define "Brain Food."

Antioxidants, good fats, vitamins, and minerals are all components of brain foods. They fuel your brain and help shield its cells, both of which are protective against degenerative conditions.

How precisely can foods that are good for brain health help to maintain a healthy state of mind? One approach is to encourage normal gastrointestinal function and a balanced inflammatory response.

The stomach produces a variety of critical hormones and neurotransmitters, which may subsequently reach the brain and affect cognitive functions including learning, memory, and focus. This implies that the gut's ability to convey the right chemical signals to the brain is crucial for optimal functioning.

The production of more inflammatory cytokines by the body as a result of a poor diet has been linked to inflammation, which in turn has been linked to brain damage.

Chronic inflammation is a different beast from the short-term inflammation that helps keep us healthy and heals wounds. Dementia, cognitive impairment, and Alzheimer's disease are only few of the age-related mental/cognitive disorders that have been associated to it.

Fifteen of the Best Nutrients for Your Brain

Which meals are best for the brain? Here are some brain-healthy foods you should include into your diet on a daily basis to delay the onset of cognitive impairment associated with ageing:

1, avocado

Despite their reputation for being heavy in fat, avocados really contain a lot of the "good" monounsaturated fat, which has been found to slow mental decline and maintain stable blood sugar levels.

Avocados, because to their high levels of vitamin K and folate, protect against strokes and boost cognitive abilities including memory and focus.

Also present in abundance are vitamins B and C, both of which are water-soluble and hence must be consumed regularly to maintain adequate levels in the body. Further, they are the fruit with the greatest protein content and the lowest sugar content. Certainly not bad!

Smoothies and baked products may both benefit from avocados because of their creamy texture, or you can just try one of these 50 incredible and simple avocado recipes.

2. Beets

Beets are a type of root vegetable that is one of the best things you can eat for your brain because they help reduce inflammation, are high in cancer-fighting vitamins, and help get rid of toxins in your blood.

Beets have natural nitrates that help get more blood to the brain, which helps your brain work better. Also, beets give you more energy and help you do better during hard workouts. Try them in this recipe for borscht.

3. Blueberries + Other Berries

Blueberries and other berries (strawberries, blackberries, raspberries, etc.) are foods that experts say you should eat every day. Because they have so many great health benefits and taste like natural candy.

First of all, blueberries are one of the foods with the most antioxidants. They have vitamin C, vitamin K, and fibre. Blueberries are especially good for protecting our brains from ageing, memory loss, and stress because they have a lot of gallic acid in them.

Blueberries are good for your brain. You can get your daily dose of them in an omega blueberry juice or a healthy blueberry pie.

4. Broth of bones

Bone soup is the best food for healing your gut, which then helps your brain heal. This old food has many benefits, like boosting your immune system, healing a leaky gut, making your joints healthier, and getting rid of food allergens.

It has a lot of collagen, which helps reduce inflammation in the gut. It also has healing amino acids like proline and glycine, which help your immune system work well and improve your memory.

Most of the time, I tell my patients to drink bone broth because it really does help heal the body from the inside out. My beef bone broth recipe will also surprise you with how easy and cheap it is to make at home.

5. Broccoli and other vegetables with hard stems

When your mum told you to eat your veggies, she was right. Broccoli is one of the best brain-healthy foods, along with cabbage, kale, and Brussels sprouts. This is because it has a lot of vitamin K and choline, which can help keep your mind sharp.

It also has a lot of vitamin C—just one cup gives you 150 percent of the amount you should get every day. It also has a number of vitamins that protect brain cells from damage caused by reactive stress.

Broccoli also has a lot of fibre, which makes you feel full quickly. If you've only ever eaten broccoli that was overdone and boring, you'll love my crockpot beef and broccoli, creamy broccoli soup, and broccoli pesto dip. They'll make you a broccoli fan in no time!

6. Celery

Celery has a lot of health benefits for a food that only has 16 calories per cup. Its high amounts of vitamins and carbohydrates work as natural anti-inflammatories and can help relieve inflammation-related complaints like joint pain and irritable gut syndrome.

It's a great choice for a snack if you're trying to lose weight because it has a lot of vitamins, minerals, and other nutrients but few calories. Even though we usually eat the stalks, don't leave out the seeds and leaves. Both have extra health benefits and taste great in things like stir fries and soups.

Don't know where to start when you want to eat more celery? Try my easy recipes for ants on a log and super hydrator juice.

7. Coconut Oil

With so many ways to use coconut oil, there's almost nothing it can't do. When it comes to your brain, it can help stop cells from making inflammation worse. It may also help you keep your memory as you get older and fight bad germs in your gut.

Coconut oil and the similar MTC oil are also two of the most popular fats for people on the ketogenic diet. The ketogenic diet may help reduce the chance of Alzheimer's disease because ketone bodies protect brain cells as they age.

Get your dose of coconut oil from this pizza with a base made of coconut. Real coconut milk and coconut bits are also good sources of healthy fats and fibre, which helps the gut.

8. Chocolate, dark

Not all chocolate tastes the same. Actually, dark chocolate can be very healthy for you.

Chocolate has a lot of flavonols, which help fight free radicals and reduce inflammation. Studies show that cocoa can improve blood flow and oxygenation in the brain. It can also help lower blood pressure and oxidative stress in the heart and brain.

But don't go crazy and eat a bunch of Hershey's Kisses yet. Most of the chocolate you see in stores has been treated a lot and is not thought to be good for your brain.

As a general rule, the darker the chocolate, the better it is.

Instead of milk or white chocolate, choose a dark chocolate with at least 70% cocoa that has been made as little as possible. This makes sure you'll get enough cocoa and all the benefits it has for your brain!

Dark chocolate almond butter cookies or chocolate-covered nuts will satisfy your sweet tooth.

9. Egg Yolks

On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. If you’ve been having only egg whites, the yolk’s on you.

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.

If you’ve kept away from consuming eggs whole because of cholesterol concerns, there’s good news. 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.

It’s also one of the most inexpensive sources of protein out there. 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.

10. Extra Virgin Olive Oil

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. It’s a staple ingredient in the Mediterranean diet and the related MIND diet, which studies show are two eating patterns that are associated with cognitive benefits among older adults.

Including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s.

As great as extra virgin olive oil is, remember that it’s not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. 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.

11. Green Leafy Vegetables

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 950 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.

“Leafy greens are a great base. You swap out a lot of the empty carbohydrates you get from things like pastas or breads, and you can use some leafy greens,” says psychiatrist Drew Ramsey, MD, author of The Happiness Diet and Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss, and Transform Your Health. “Again, just lots of nutrient density.”

Green leafy vegetables are also loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong. Reap the benefits of these brain foods with a mango walnut spinach salad or kale chips.

12. Rosemary + Other Herbs

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 does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain.

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.

13. Salmon + Other Oily Fish

If you like fish, get excited, because salmon is one of the most nutritious brain foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly ­— goodbye, brain fog — and improve memory.

If you have kids, feeding them oily fish, such as sardines or trout, may help prevent ADHD by improving their focus. These same fatty acids may also help prevent the development of Alzheimer’s and dementia — not bad for a four-ounce serving of fish!

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.

14. Turmeric

Isn’t it great when a simple spice has amazing benefits? That’s the case with turmeric, an ancient root that’s been used for its healing properties throughout history.

Thanks to curcumin, a chemical compound found in turmeric, the spice is actually one of the most powerful (and natural) anti-inflammatory agents.

Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information. 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.

15. Walnuts + Other Nuts

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. The vitamin E found in these nuts may also help protect brain cells and ward off Alzheimer’s.

Go ahead, grab a handful of walnuts and other nuts, such as almonds, pistachios or cashews — or try this brain-boosting smoothie recipe!

Related: Are Eggs Dairy? + What You Need to Know About the Eggs You Eat

Brain Supplements

Among the most commonly used supplements to help improve cognitive function and stave off age-related mental decline — such as learning, concentration, memory and creativity — are those that fall into the category of “nootropics.”

Nootropics are considered non-addictive “smart drugs” or substances that help the brain work more efficiently. They include brain-boosting supplements made with ingredients like:

caffeine

adaptogen herbs

medicinal mushrooms

vitamin B12

ginseng

omega-3 fish oil

certain amino acids

If you’re looking for an extra “edge” and a way to compliment a healthy diet full of brain foods, some examples of popular nootropics for brain support to try include:

Ginseng

Gingko balboa

Medicinal mushrooms, such as chaga, cordyceps and reishi

Caffeine, such as from coffee or green tea extract

Fish oil, including omega-3 fatty acids like DHA

Creatine

Alpha GPC

Bacopa monnieri

Cat’s claw extract

Artichoke leaf extract

Forskolin

Rhodiola rosea root

Acetyl-L-carnitine

Ashwagandha

Astragalus

Mucuna prurien extract

Taurine

L-theanine

L-tyrosine

Phenylalanine

Theobromine

Choline

Conclusion

What foods are true brain foods? Some of the top foods for brain health include oily fish, eggs, nuts, leafy greens, berries, broccoli and other veggies, avocado, and olive or coconut oil.

These nutrient-packed brain foods fight disease and protect brain cells by providing antioxidants, vitamins and minerals, which can aid in memory, concentration, a positive mood and a better “gut-brain-connection.”

Brain-boosting foods may also reduce your risk for Alzheimer’s, dementia, depression and other mental health conditions — plus most brain foods support your immune and digestive systems too.