Medically reviewed by Amanda Arthur, RN BSN

The familiar saying, “you are what you eat,” may ring even more true with each passing year. Food is the foundation upon which health is built. Good food keeps us physically strong and mentally better.

Before you head to the grocery again, open the pantry and refrigerator and take a look inside. Is it time to revisit your food choices? If so, here’s a short list of ideas for your next shopping trip that includes 5 foods that can boost brain function, plus those we should approach with caution.

5 Foods that are good for your brain 

Foods that are good for your brain also help manage weight, keep your heart healthy, and regulate blood sugars. These foods have been called “superfoods” because of all the beneficial nutrients and vitamins. Let’s take a look at the 5 top foods that are good for your brain.

1. Green leafy vegetables

Vegetables are packed with antioxidants, which protect the brain from damage caused by free radicals and oxidative stress. Leafy greens and cruciferous vegetables are particularly beneficial. Broccoli and cauliflower are rich in choline, a nutrient that supports healthy neurotransmitters, keeping your mind sharp and memory strong.

2. Fatty fish

Fatty fish are excellent sources of omega-3 fatty acids and healthy unsaturated fats. These fats contribute to healthy brain and heart function. They may also reduce the risk of Alzheimer's disease and dementia, and they can help prevent inflammation in the body. Try to eat fatty fish such as salmon, trout, herring, mackerel, tuna, or oysters 2–3 times per week. Avoid frying fish and bake, broil, or grill it instead.

3. Berries and fruit

Fruits are full of antioxidants that help protect the brain from oxidative damage. Berries contain many antioxidants and flavonoids, compounds that improve brain function. Grapes are rich in memory-boosting antioxidants like resveratrol and polyphenols. Watermelon is a great source of lycopene and water, both key for brain health. Avocados are filled with monounsaturated fats, which may help improve blood cholesterol levels and memory function.

4. Nuts

Nuts are rich in healthy fats that help keep the blood vessels—including those that lead to the brain—in top shape. Almonds are a good source of Vitamin E, a powerful antioxidant that protects the brain from free radical damage. Walnuts are rich in antioxidants and brain-healthy omega-3 fatty acids, which may also help boost brain power. Avoid salted and candied nut varieties. Nuts can be high in calories, so practice moderation.

5. Coffee and tea

If you enjoy coffee in the morning, you may be happy to hear it can be beneficial for brain function. Coffee has caffeine, which may help increase alertness and sharpen concentration.

Green tea is also full of properties that make it a brain-healthy beverage. It has L-theanine, which may help increase relaxation without feeling tired, and polyphenols and antioxidants, which help protect the brain and reduce the risk of mental decline.

Foods to limit

While many foods support brain health, some should be limited or avoided:

• Salt: Instead of salt, flavor foods with herbs and spices.
• Red meat: Make red meat a treat. If you do eat red meat, choose lean options.
• Butter and margarine: Replace butter and stick margarine with olive oil.
• Wine: Talk to your doctor about how much is best for you, and consider grape juice as an alternative.

Conclusion

Eating is one of the top pleasures in life and what we eat has strong consequences. Over a lifetime, food choices can significantly affect brain health, among other parts of the body. By choosing brain-boosting foods for your diet and moderating your intake of less beneficial options, you can support a sharper mind and enjoy a better quality of life.

Disclaimer:

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new fitness or dietary plans. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

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• “Health Benefits of Fish,” Washington State Department of Health, last accessed August 10, 2025, https://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits
• Abha Chauhan et al, “Beneficial Effects of Walnuts on Cognition and Brain Health,” National Library of Medicine, last accessed August 10, 2025, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526
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• “Effects of intensive lifestyle changes on the progression of mild cognitive impairment or early dementia due to Alzheimer’s disease: a randomized, controlled clinical trial,” Alzheimer's Research & Therapy, last accessed August 10, 2025, https://alzres.biomedcentral.com/articles/10.1186/s13195-024-01482-z#Sec2