The brain is a very important organ. It’s the control center of your body and allows you to move, think, feel, breathe and more. Because the brain has such a big job, it’s imperative that we provide it with an abundance of fuel and nutrients to help it function properly and stay healthy. The foods we eat play a huge role in the structure and health of our brains. A 2019 study published inPublic Health Nutritionshowed that foods rich in vitamins, minerals, antioxidants, flavanols, polyphenols and omega-3 fatty acids can help protect your brain. They can help to improve memory, concentration and overall brain health.
Additionally, research has shown that followingthe MIND diet, a mashup of theMediterranean dietand theDASHdiet that promotes eating specific brain-healthy foods, can help reduce your risk of Alzheimer’s disease and dementia. Many of the foods we’ve included here are also on the MIND diet’s list of best brain foods. Here are six things you should be eating for better brain health.
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6 Foods to Eat Every Day for Better Brain Health
1. Leafy Greens
2. Lamb
Are you a fan of lamb? If so, you may be surprised to know that lamb has been linked to benefits such as long-term cognition. According to a 2020 study published in theJournal of Alzheimer’s Disease, weekly consumption of lamb, but not other red meats, was associated with improved long-term cognition. The 10-year study noted improvements in fluid intelligence scores in individuals who consumed certain foods, including lamb. Lamb is produced in every state in the U.S. and available year-round, which makes it easy to add it to your diet. Try adding lamb to yourfavorite stew recipeor cooking it on the grill.
3. Eggs
Eggs are one of the most popular breakfast foods—and for good reason. They are inexpensive and offer a host of health benefits, especially when it comes to brain health. A 2019 study published inThe American Journal of Clinical Nutritionfound that regular consumption of eggs has been associated with improved cognitive performance in adults. Eggs are one of the best food sources of choline.Cholinehas been linked to reducing inflammation and promoting brain function, like maintaining memory and communication between brain cells. Even though eggs are commonly served at breakfast, you can enjoy them at any meal. Try using eggs to make asavory dinner quiche.
4. Salmon
Salmon is commonly known as a great source of protein, but did you know that it is also great for brain health? Fatty fish like salmon is high inomega-3 fatty acids, which are critical for brain development and function. In addition to improved brain health, these fatty acids have been associated with lowering the risk of heart disease and arthritis. Salmon can be prepared in a variety of ways. It can be seared and paired with a hearty serving of vegetables or added to your favorite pasta dish. Our five-starWalnut-Rosemary Crusted Salmonwill help boost your omega-3 intake in a delicious way.
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5. Blueberries
While all berries are beneficial for brain health,blueberries are at the top of the list. They contribute essential nutrients to the body, including vitamin C, vitamin K, manganese and phytonutrients. These nutrients help to stimulate the flow of blood and oxygen in the brain, resulting in improved concentration. A 2019 study published inPublic Health Nutritionsuggests that eating a diet containing a variety of vegetables and fruits, such as blueberries, is associated with a lower risk of age-related cognitive impairment, dementia and Alzheimer’s disease. There are many ways to enjoy this tasty fruit—tryadding a handful to your smoothie recipeor pureeing a few berries to make a deliciousblueberry chia jam.
6. Walnuts
The Bottom Line
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