5 Brain Boosting Foods to Add to Your Diet

1. Dark Chocolate

Who doesn’t love an excuse to eat chocolate? It tastes delicious and research shows that dark chocolate may improve brain function by increasing blood flow, protecting the brain from free radical damage, and improving gut health. Additionally, dark chocolate increases the production of endorphins, the brain’s “feel-good chemical,” and has been shown to relieve stress by decreasing cortisol, the body’s primary stress hormone. For your brain to reap the benefits of dark chocolate, look for chocolate containing a 70% or greater cocoa concentration. 

2. Walnuts

In general, nuts are great brain-boosting foods because they contain protein, fatty acids, vitamins, minerals, and antioxidants that are essential to brain health. Walnuts in particular are believed to have positive effects on the brain due to their high concentration of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Diets rich in ALA and similar nutrients have been shown to contribute to overall brain health by reducing inflammation, lowering blood pressure, and protecting brain cells from neurological disorders. In addition, walnuts may be linked to enhanced learning and memory; according to a study from UCLA, higher walnut consumption resulted in improved cognitive test scores in adults.

3. Brown Rice

Healthy whole grains like brown rice are full of antioxidants that can slow brain aging. It’s important to note that the same can’t be said of white rice, a refined and high glycemic index carbohydrate that may increase the risk of Alzheimer’s disease and depression. Opt for brown rice instead, which is less processed and contains additional fibers and nutrients when compared to white rice. When you eat brown rice, you consume B vitamins, magnesium, phenols, flavonoids, and other great nutrients that improve blood flow, blood sugar stability, and overall cognitive health.

4. Oily Fish

Omega-3 fatty acids, found in oily fish like salmon, trout, herring, and sardines, have been shown to improve learning, memory ability, cognitive well-being, and blood flow in the brain. Although oily fish have been linked to many whole-body health benefits, they often contain more pollutants than other types of seafood. For girls and pregnant women, experts recommend limiting intake to two portions a week, because the pollutants found in fish could affect the future development of a child in the womb. However, in healthy moderation, oily fish is a great addition to a diet due to its ability to preserve brain health and enhance cognition.

5. Avocados

Avocados are a true superfood, containing monosaturated fats, fibers, antioxidants, and an abundance of vitamins and minerals. When discussing brain health, avocados have been linked to lower blood pressure and improved cognitive functioning. Furthermore, the healthy fats in avocados are believed to help protect glial cells in the brain which are responsible for supporting neurons. This means that the nutrients in avocados enhance neuronal communication and protect our brain cells from damage. Whether it’s through avocado toast or chips and guac, adding avocados to your diet is a great move.