Best foods to boost your brain

best foods to boost your brain


Did you know that our brain only accounts for roughly 3% of the total body weight yet consumes up to 17% of your energy? The brain requires specific nutrients to function properly, making the food we eat critical to brain function.

So, what nutrients are required to support brain function? Here is a list of them.

Omega-3 Fatty Acids

Omega-3 fatty acids help in general thinking and mental processing, as well as remembering and learning. According to the research, they may help prevent Alzheimer's disease and dementia since they have a good influence on memory. Omega-3 fatty acids are commonly found in fish, but they can also be found in walnuts, flax seeds, and chia seeds.

B vitamins

Your intake of B vitamins has a significant impact on your mood and mental performance. It also aids in the reduction of anxiety, depression, stress, migraines, and the risk of cardiovascular disease. Furthermore, it increases your energy levels! B vitamins are found in a wide variety of foods. Greens such as kale and spinach, for example, include folate (B9), and broccoli and cauliflower contain choline, which has been related to brain development.


Zinc plays an important function in cell communication, particularly in the brain region responsible for learning and memory formation. The mineral is also helps to strengthen the immune system and safeguard our vision. Of course, too much of a good thing may be dangerous. Zinc supplementation in excess can weaken the immune system and produce weariness. Zinc-rich foods include seafood, pumpkin seeds, potatoes, dark chocolate etc.


When you consider that water makes up roughly 75% of our brain weight, the necessity of this refreshing vitamin becomes more important. According to research, even minor dehydration might be harmful to brain health. A lack of water affects your mood, focus, and cognitive performance.

It may appear straightforward, but the truth is that most of us do not drink nearly enough water. To drink more, have a glass before each meal, add some fruit slices or mint leaves to your water, or use a straw for easy access.

What is the effect of nutrition on the brain and what to eat?

According to the Linus Pauling Institute at Oregon State University, good nutrition is crucial for normal cognition or thinking skills. Here's how nutrition benefits our brain.

Aids Memory

Fruits and vegetables contain vitamins, minerals, and phytochemicals that may benefit your memory. The more fruits and vegetables you consume, the better your memory will be. A diet rich in omega-3 fatty acids may also safeguard your memory as you age.

Boosts Alertness

To concentrate and stay alert, your brain needs a regular supply of glucose or sugar. The best source of this fuel is carbohydrates. Certain minerals, such as magnesium, manganese, and iron, are required by the body to digest glucose.

Prevents Stroke

An adequate flow of blood to the brain is ensured by good nutrition, which reduces the chance of a stroke. A heart-healthy diet lowers the chance of having a stroke since heart and brain health are intertwined. This includes consuming plenty of fruits and vegetables, nuts, legumes, and seafood while limiting your intake of red meat and fatty meals.

Maintaining a healthy brain is an important element of having a long, prosperous, and balanced life. When your brain is healthy, you can solve issues, communicate, think logically, handle stress, regulate emotions, and accomplish tasks more effectively. Your diet and the things you eat have a direct impact on your brain's wellness.