Researchers identify foods that are especially good for the brain

Researchers have discovered that a specific type of food seems to be especially good for the brain.

The well-being of the brain is affected by a number of different factors.

One such factor is our dietary habits.

Now researchers at Southern Medical University in China are highlighting a specific type of food that they believe is especially beneficial for the brain.

Can benefit the brain

It's about organic foods, reports Illustrerad Vetenskap.

According to the new study, there is much to suggest that organic food in particular is especially beneficial for the brain, especially in the elderly.

This emerges in a study in which the researchers studied the dietary habits and mental acuity of 6,000 older Americans, according to the newspaper.

The results showed, among other things, that participants who ate organic food to a greater extent had a 27 percent lower risk of suffering from mild cognitive impairment. This, in turn, is linked to the development of dementia.

The reason that organic food may be healthier for the brain is that it does not contain as many pesticide residues, the researchers believe.

Uncertain results

Organic food is defined, among other things, by the fact that pesticides are not permitted to the same extent, according to the Swedish Food Agency.

In organic farming, artificial fertilizers and chemical pesticides are not allowed. However, certain naturally occurring substances may be used as pesticides, such as spinosad, pyrethrins and sulfur. It is also permitted to use biological pesticides, the Swedish Food Agency informs on its website.

However, it has not been proven that organic food is healthier, and it is not known whether the results in the study are truly due to the consumption of organic food.

According to the Swedish Food Agency, there is no clear evidence that organic food is healthier.

– Research so far does not show any clear differences in vitamin and mineral content in plants that are organically or conventionally grown. More research is needed to see the differences between organic and non-organic fruit and vegetables, the Swedish Food Agency writes on its website.

But if the new study is to be believed, there is at least a lot of evidence that organic foods are healthier. According to the researchers behind the study, they also contain more beneficial nutrients.

Foods linked to better brainpower

MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing.

Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.

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.

Berries. 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 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.

Walnuts. 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.

12 foods to boost brain function.

Oily fish, berries, nuts, and other brain-boosting foods contain essential nutrients that may support short and long term brain function.

The brain is an energy-intensive organ, using around 20 percent of the body’s calories, so it needs plenty of good fuel to maintain concentration throughout the day.

The brain also requires certain nutrients to stay healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, such as Alzheimer’s disease.

This article explores the scientific evidence behind 12 of the best brain foods.

Oily fish are a good sourceTrusted Source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.

A 2025 studyTrusted Source found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.

These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.

Examples of oily fish that contain high levels of omega-3s include:

salmon

mackerel

tuna

herring

sardines

People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.

Healthy aging resources

To discover more evidence-based information and resources for healthy aging, visit our dedicated hub.

2. Dark chocolate

Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.

Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.

Cacao flavonoids seem to be good for the brain. According to a 2013 reviewTrusted Source, they may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.

Some research also suggests that the flavonoid component of chocolate may reverse memory problems in snails. Scientists have yet to test this in humans.

However, a 2018 study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.

The researchers concluded that eating this type of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits.

3. Berries

Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.

Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.

A 2014 reviewTrusted Source notes that the antioxidant compounds in berries have many positive effects on the brain, including:

improving communication between brain cells

reducing inflammation throughout the body

increasing plasticity, which helps brain cells form new connections, boosting learning and memory

reducing or delaying age-related neurodegenerative diseases and cognitive decline

Antioxidant-rich berries that can boot brain health include:

strawberries

blackberries

blueberries

blackcurrants

mulberries

Nuts and seeds are a plant-based source of healthful fats and proteins.

Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.

A 2014 studyTrusted Source found that a higher overall nut intake was linked to better brain function in older age.

Nuts and seeds are also rich sourcesTrusted Source of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.

A 2014 reviewTrusted Source found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.

The nuts and seeds with the highest amounts of vitamin E include:

sunflower seeds

almonds

hazelnuts

Fully exploring vitamin E’s effects on the brain will require further research.

5. Whole grains

Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good sourceTrusted Source of the vitamin.

Whole-grain foods include:

brown rice

barley

bulgur wheat

oatmeal

whole-grain bread

whole-grain pasta

6. Coffee

Coffee is a well-known concentration aid — many drink it to stay awake and encourage focus.

The caffeine in coffee blocksTrusted Source a substance in the brain called adenosine, which makes a person feel sleepy.

Beyond boosting alertness, a 2018 studyTrusted Source suggests that caffeine may also increase the brain’s capacity for processing information.

The researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.

Coffee is also a source of antioxidants, which may support brain health as a person gets older. One studyTrusted Source has linked lifelong coffee consumption with reduced risk of:

cognitive decline

stroke

Parkinson’s disease

Alzheimer’s disease

Caffeine can, however, affect a person’s sleep and doctors do not recommend caffeine consumption for everyone.

7. Avocados

A source of healthful unsaturated fat, avocados may support the brain.

Eating monounsaturated fats may reduceTrusted Source blood pressure, and high blood pressure is linked withTrusted Source cognitive decline.

Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.

Other sources of healthful unsaturated fats include:

almonds, cashews, and peanuts

flaxseed and chia seeds

soybean, sunflower, and canola oils

walnuts and Brazil nuts

fish

8. Peanuts

Peanuts are a legume with an excellent nutritional profile. They contain plenty of unsaturated fats and protein to keep a person’s energy levels up throughout the day.

Peanuts also provide key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.

Resveratrol is a natural non-flavonoid antioxidant found in peanuts, mulberries, and rhubarb. Evidence from a review article suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer’s and Parkinson’s.

9. Eggs

Enjoyed by many for breakfast, eggs can be an effective brain food.

They are a good sourceTrusted Source of the following B vitamins:

vitamin B-6

vitamin B-12

folic acid

Recent researchTrusted Source suggests that these vitamins may prevent brain shrinkage and delay cognitive decline.

10. Broccoli

Broccoli and other cruciferous vegetables are rich in fiber and nutrients.

As well as being a low-calorie source of dietary fiber, broccoli may be good for the brain.

Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates.

Isothiocyanates may reduceTrusted Source oxidative stress and lower the risk of neurodegenerative diseases.

Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s brain health.

Other cruciferous vegetables that contain glucosinolates include:

brussels sprouts

bok choy

cabbage

cauliflower

turnips

kale

11. Kale

Leafy greens, including kale, may support brain health.

Like broccoli, kale contains glucosinolates, and leafy greens also contain other key antioxidants, vitamins, and minerals. This is why many consider kale to be a superfood.

12. Soy products

Soybean products are rich in a particular group of antioxidants called polyphenols.

Research has linkedTrusted Source polyphenols with a reduced risk of dementia and improved cognitive abilities in regular aging processes.

Soy products contain polyphenols called isoflavones, including daidzein and genistein. These chemicals act as antioxidants, providing a range of health benefits throughout the body.

Supplements for brain function

In addition to making dietary changes, some people consider taking supplements to improve their brain function. But do these supplements actually work?

Taking vitamins B, C, or E, beta-carotene, or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.

ResearchTrusted Source suggests that taking ginseng may improve this performance. However, further studies are needed before doctors can recommend ginseng to enhance brain function.

Summary

The foods listed above may help improve a person’s memory and concentration. Some may also reduce the risk of stroke and age-related neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.

Some of the foods contain compounds such as healthful fatty acids, which can help improve the structure of brain cells called neurons. Other compounds, such as sugars and saturated fats, may damage brain cell structures.

Brain-boosting foods tend to contain one or more of the following:

antioxidants, such as flavonoids or vitamin E

B vitamins

healthful fats

omega fatty acids

Beyond adjusting the diet, a person can optimize their brain function by:

not eating too much or too little

getting enough sleep

keeping hydrated

exercising regularly

reducing stress through yoga, mindfulness, or meditation

reducing alcohol intake

Eating a brain-boosting diet will also provide many benefits for the entire body.

Which foods might stop your brain from shrinking?

Diet is important to health and well-being, and researchers bring an increasing amount of evidence in support of the saying, “you are what you eat.” So, how does diet affect our brain health in the long run? A new study investigates.

As we age, our brains tend to shrinkTrusted Source in volume — “at a rate of around 5 percent per decade after age 40,” to be more precise.

And the more they shrink, the more this seems to affect an individual’s cognitive abilities.

However, there may be ways of maintaining a healthy brain volume, even as we grow older, such as by paying more attention to what we eat on a day-to-day basis.

A studyTrusted Source published last year in the journal Nature Ecology & Evolution revealed that non-human primates’ brain size can be predicted by the type of diet they favor. But is the same true in humans?

“People with greater brain volume have been shown […] to have better cognitive abilities,” notes Dr. Meike W. Vernooij, from the Erasmus University Medical Center in Rotterdam, the Netherlands, “so initiatives that help improve diet quality may be a good strategy to maintain thinking skills in older adults.”

But, she adds, “More research is needed to confirm these results and to examine the pathways through which diet can affect the brain.”

Dr. Vernooij and colleagues recently conducted a study on a large Netherlands-based population sample to see if they could observe any associations between dietary preferences and brain size, as well as the existence of any cognitive impairments.

Their findings, published yesterday in the online issue of the journal Neurology, seem to indicate that healthful diets rich in fruit and vegetables may help to protect the brain against age-related shrinkage.

Best diets for health?

The researchers worked with 4,2025 participants with an average age of 66, and who did not have a diagnosis of dementia. They were all asked to fill in questionnaires assessing what they typically ate over the course of 1 month.

Among the food groups featured in the questionnaires, there were: vegetables, fruit, whole grain-based foods, legumes, nuts, dairy, fish, tea, unsaturated fats, red meat, processed meat, sugary drinks, alcohol, and salt.

Dr. Vernooij and team evaluated the quality of individual diets based on Dutch dietary guidelines for the public, and they gave each type of diet a score, from zero (least healthful) to 14 (most healthful).

In the researchers’ assessment, the best diets for health were rich in vegetable, fruit, nut, whole grain, dairy, and fish content, and they included very few sugary drinks.

On average, participants’ diets gained a score of seven. MRI scans also revealed that the average total brain volume among this population sample was 932 milliliters.

The researchers also used MRI scans to determine the number of white matter lesionsTrusted Source in the brain — which have been associated with cognitive impairments — and non-severe brain bleeds.

Other general health information — which might have a bearing on brain volume shrinkage — was also collected, including instances of hypertension, smoking habits, and levels of physical activity.