Top 10 Foods That Improve Brain Function

The Interaction Between Food and Brain Health

The incidence of mental illness has been steadily increasing and is a leading cause of disability worldwide. Improving your diet can help optimize brain health as part of a holistic approach to preventing and treating mental health conditions.

Several mental health issues, such as depression, anxiety, post-traumatic stress disorder, and schizophrenia, have inflammation as an underlying factor. An anti-inflammatory dietary pattern and avoidance of inflammatory triggers can improve brain health.

Several foods are rich in nutrients, high in anti-inflammatory compounds, and essential to diets that improve brain function, including:

1. Cold-Water Fish

Omega-3 fatty acids are powerhouse brain health nutrients found in high amounts in certain fish, particularly cold-water fish.

Fatty acids, such as DHA (docosahexaenoic acid), compose part of the brain structure, which means they are vital to brain health. Higher levels of omega-3s in the diet correlate with larger brain volumes, suggesting that they can improve brain function and prevent the loss of brain cells with age.

Omega-3 fatty acids are anti-inflammatory, but omega-6 fatty acids are pro-inflammatory. Therefore, foods with high omega-6 fatty acids, like processed food, cakes, fast foods, and cured meats, are bad brain foods. Due to processed food, the amount of omega-6 fatty acids in Western diets has been increasing over the past 100 years, leading to inflammation in the brain and an increased risk of disease. A higher ratio of omega-3 fatty acids to omega-6 fatty acids in the diet can decrease inflammation and optimize health. This is an excellent reason to include fish in your diet at least twice weekly.

Obtaining more omega-3 fatty acids may also improve your mood. The production of serotonin, the happy chemical in the brain, is regulated by omega-3 fatty acids. The brain has trouble producing enough serotonin if these essential nutrients are deficient. Low levels of this neurotransmitter are postulated to be the underlying cause of depression and other mental health conditions. Regardless, fish may be an important addition to any healthy diet.

Examples of cold-water fish include:

• Wild salmon
• Arctic char
• Mackerel
• Sardines
• Black cod
• Anchovies

These fish are also high in vitamin B12, another nutrient essential for brain health. Deficiency of this nutrient can lead to depression and even dementia.

Fish is a good option for those who want to avoid pro-inflammatory red meat and still obtain the benefits of eating meat, such as obtaining enough vitamin B12.

2. Whole Grains

Whole grains have positive effects on mood, mental processing, and anxiety. The key nutrients in whole grains that benefit brain health are the B vitamins, vitamin E, and fiber. Deficiencies of B vitamins can lead to irritability, disturbed sleep, memory loss, emotional disturbances, fatigue, and brain dysfunction. This is likely due to their role in the formation of neurotransmitters and the vital energetic reactions of the cell. Vitamin E is a potent antioxidant that can reduce inflammation in the brain.

Fiber feeds the good bacteria in the gut, which can positively influence mental health. A healthy gut microbiome influences brain performance by decreasing inflammation. An unhealthy gut can become “leaky” and allow substances through to which the body reacts, resulting in inflammation. Fiber can maintain the balance of beneficial bacteria, keep the gut healthy, and improve cognitive function and memory.

Examples of whole grains include:

• Barley
• Quinoa
• Brown or black rice
• Whole wheat
• Oatmeal
• Bulgar
• Sprouted grain breads

People who eat more whole grains have a decreased risk of mood problems, which is thought to be due to the alterations in the microbiome and the presence of other essential vitamins.

Aim for 3 to 6 servings of whole grains per day.

3. Nuts

Nuts are rich in fiber, omega-3 fatty acids, B vitamins, and magnesium.

Magnesium has been used to treat mental health conditions for over 100 years. It is one of the most critical minerals in the human body. Replacement can improve anxiety, insomnia, premenstrual syndrome, and depression.

Examples of nutrient-dense nuts include:

• Walnuts
• Almonds
• Pistachios
• Cashews

Those who consume nuts at midlife have improved mental health, decreased memory impairment, and better overall health. A study published in Clinical Nutrition found that one serving of nuts daily reduced the risk of depression by 17%.

Try to consume 3 to 4 servings of nuts per week or have a daily handful.

4. Dark Leafy Greens

Dark leafy greens are rich in vitamins A, C, E, and K. They are also an important source of iron, a mineral essential to mental health. Iron is involved in producing several neurotransmitters, chemicals responsible for brain function. Healthy iron levels are needed for cognitive tasks such as attention, memory, and learning.

Examples of green leafy vegetables include:

• Broccoli
• Bok choy
• Salad greens
• Kale
• Swiss chard
• Spinach

Dark leafy greens are good brain foods when eaten in their freshest form (not processed). Those who incorporate them into their diet experience less depression, decreased anxiety, and improved life satisfaction.

Emphasize 3 to 4 servings of vegetables per day and try to incorporate dark leafy greens as much as possible.

5. Anti-Inflammatory Spices

Spices are an easy addition to any meal and have health benefits. Examples of anti-inflammatory spices include:

• Garlic
• Turmeric
• Rosemary
• Ginger
• Oregano
• Cumin
• Cayenne pepper

Turmeric (Curcuma longa) is the most potent anti-inflammatory spice used for centuries in ancient medicinal traditions. It can improve many conditions stemming from inflammation, such as arthritis and heart disease. Turmeric is an essential tool in the integrative management of depression and anxiety. Get creative with these spices and reap the many health benefits of anti-inflammatory foods.

6. Deeply Colored Fruits

Dark-colored fruits contain antioxidants, vitamin C, vitamin A, lycopene, and other phytochemicals that can decrease inflammation.

Examples of deeply colored fruits include:

• Berries
• Melons
• Citrus fruits

These fruits are also high in compounds called polyphenols, which can improve brain health. A 2020 study published in Nutrients demonstrated improvements in mental health and well-being for people who consumed fruits high in polyphenols.

Avocados are fruits that deserve special mention because they contain several of the nutrients necessary for brain health wrapped up in one delicious package. They are an essential source of good fats, B vitamins, magnesium, fiber, and vitamin E. Avocados are a rich source of lutein, which can improve memory and attention.

Aim for 1 to 2 cups of fruit daily to enhance brain function.

7. Yellow, Orange, and Red Vegetables

Vegetables are highly dense sources of vitamins, minerals, and phytochemicals essential to brain health. Beta carotene, vitamin C, and vitamin A are potent anti-inflammatory substances found in brightly colored vegetables.

Examples of nutrient-rich vegetables include:

• Bell peppers
• Carrots
• Beets

Increased consumption of polyphenols, substances present in brightly colored fruits and vegetables, is associated with a lower risk of depression. Try to fill at least half of your plate with vegetables.

8. Dark Chocolate

Cocoa contains high amounts of flavonoids, which can decrease inflammation. Consuming dark chocolate regularly may reduce the chances of developing depression. Dark chocolate may also improve mental performance and concentration.

Consuming 1 to 2 ounces of at least 70% dark chocolate will provide anti-inflammatory benefits.

9. Olive Oil

Olive oil contains oleic acid, a monounsaturated or good fat beneficial for brain health. Conversely, bad fats are primarily found in processed food, another good reason to avoid them.

Olive oil is part of the Mediterranean diet, a dietary pattern known for its anti-inflammatory benefits. This dietary pattern may help you live longer and decrease the risk of stroke. Olive oil reduces inflammation and improves mood in those with chronic pain and mood disorders. A diet supplemented with extra-virgin olive oil may also improve cognition. You can use olive oil for cooking or in salads.

10. Legumes

Legumes are rich in fiber, B vitamins, iron, folate, calcium, and zinc.

Zinc deficiency can increase the risk of depression, so maintaining an adequate level is essential. Improving calcium intake is associated with lower levels of stress and anxiety.

Examples of legumes include:

• Beans
• Chickpeas
• Lentils
• Peanuts

Legumes are also essential to the Mediterranean diet, which can improve mental health. Increase your intake to 2 or 3 servings of legumes per week.

Which Dietary Pattern Is Best for Brain Function?

The Mediterranean and anti-inflammatory diets are rich in mood-boosting and cognition-enhancing substances, which may benefit those seeking to improve mood or optimize brain performance.

Focusing on fresh fruits, vegetables, whole grains, legumes, and other anti-inflammatory foods will optimize brain health, well-being, and mood.