6 Science-Backed Foods to Boost Your Brain

Amazing food choices for brain health

Author

Austin Perlmutter
August 30, 2024

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Today’s topic: 6 Science-Backed Foods to Boost Your Brain

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The food we eat can be an amazing vote for a better brain or a potent vote for worse brain health. Generally speaking, research on diet and brain health shows that the most important variable is the quality of overall diet, not any one food. However, certain foods have shown research-backed promise in boosting the brain. The following foods are at the top of the list for science-backed ways to help support a better brain!

1.Nuts, especially walnuts!

Nuts are a powerhouse of nutrients that offer significant benefits for brain health. They are rich in healthy fats, antioxidants, and vitamins, all of which contribute to improved cognitive function and brain protection. For example, they can provide a good amount of magnesium, which supports neurotransmitter function, healthy sleep and overall mental well-being, with almonds and cashews being exceptionally rich in this mineral. Regular consumption of nuts has been linked to better memory, improved mood, and a lower risk of neurodegenerative diseases, but the data may be strongest for walnuts. Five excellent examples of nuts that are particularly beneficial for the brain include walnuts, almonds, hazelnuts, pistachios, and cashews.

2.Blueberries

Blueberries are often hailed as one of the best foods for brain health due to their high levels of antioxidants, particularly flavonoids. These antioxidants are believed to help oxidative stress and inflammation, which can contribute to brain aging and neurodegenerative diseases. Regular consumption of blueberries is associated with better memory, sharper cognitive function, and overall brain resilience. One review paper published in 2019 looked at the brain effects of consuming blueberries. They concluded that blueberry consumption was linked to improvements in delayed memory and executive function in children, with better executive function and psychomotor function in adults. In one study on the brain benefits of flavonoids, which are found in blueberries, the dose translated to around 15 blueberries a day. But other data indicate potential benefits to eating much more. If you can, shoot for organic, and consider buying frozen for cost savings and storage benefits. 

 3. Fatty fish like wild salmon

One of the most pervasive myths in nutrition relates to the idea that all fats are bad for our health. When it comes to brain health, this belief may be an exceptional liability. With 60% of our brains made of fat and a high percent made of omega-3 fats found in our diet, research shows us that consuming certain fatty foods may be key to maintaining good brain health. When it comes to sources of healthy dietary fats to support the brain, fatty fish are at the top of the list.

Omega-3 fatty acids found in fatty fish are also associated with enhanced cognitive function, improved memory, and a reduced risk of neurodegenerative diseases such as Alzheimer's. Additionally, they support the production of neurotransmitters involved in mood regulation and mental clarity. Research reveals that consumption of fatty fish has been linked to better overall brain health and a decreased likelihood of cognitive decline as we age. Five excellent examples of fatty fish include salmon, mackerel, sardines, trout, and herring. Ideally, we should shoot for around 2 servings of these types of fatty fish a week.

When I look for the best foods for my brain health (and overall health), I always think about sources of healthy fats. For me, wild-caught Alaskan sockeye salmon is always at the top of the list of brain superfoods for its omega-3 content, protein and more sustainable fishing practices. In addition, it packs a solid punch of Vitamin D and other great nutrients.

Personally, I don’t have the ability to go out and catch a sockeye every day, and generally it’s not feasible to consistently buy it fresh. That’s why I love the frozen sockeye salmon from ButcherBox. ButcherBox provides cost-effective, delicious, nutrient-packed frozen sockeye direct to your door in easy to cook portions that go great with vegetables, grains, and really anything you can think of. I’ve worked with the team to get a special offer for readers of the Better Brain Blueprint: 2 pounds of FREE sockeye salmon for a year when you place your first order. Click HERE to get your FREE sockeye salmon!

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