The Best (& Worst) Foods For Brain Health, From Experts

Given the wide variety of ingredients that can technically qualify as "brain foods," we set out to ask credentialed brain experts for the ones that they personally enjoy for the sake of their noggins. Here, neurologists, neuroscientists, and nutritional psychiatrists share their favorite foods for vibrant brain health—plus, the ones they avoid.

Some foods, like fish and nuts, are widely-recognized brain foods. This is because fish is rich in the omega-3 DHA, which promotes early cognitive development and strengthens cognition1 throughout a person’s lifetime, while nuts are loaded with antioxidants that combat oxidative stress2 in the brain. Still, there are plenty of other grocery items, like kefir and lentils, that can bolster cognitive health too—and we'll explore why below.

Neuropsychologist Kendal Maxwell, Ph.D. thinks green tea should be at the top of any brain food list for its energizing properties. Plus, she adds, this sip positively affects brain functionality. According to research, green tea is loaded with antioxidants that can improve cognitive function3 and improve your mood4.

Another brain-healthy beverage that’s especially helpful5 for achieving focus and combatting brain fog is water. “I feel like water is overlooked [when it comes to brain food lists],” says Maxwell. The next time your focus is off and things feel a bit muggy, try sipping some water and see if it helps. (Feel free to give it an upgrade with some herbs or fruit infusions, too!)

Research shows that those with depression are often low in serum and red blood cell folate6. The fiber in lentils can also support healthy blood pressure7 throughout the body and brain. Ramsey likes to enjoy them in soups, salads, and side dishes for a tasty brain boost.

Just two tablespoons a day may help protect the brain from oxidative stress damage and prevent cognitive decline8. “My favorite way to have walnuts is on top of a salad to add crunch,” Avena says.

Ramsey loves kefir because it's packed with probiotics that support microbial diversity in the gut. And thanks to the gut-brain connection, probiotics seem to positively affect brain neurotransmitter pathways9 as well.

Fatty fishes like salmon are loaded with omega-3 fatty acids, aka nutrition’s cognitive function superstar. Harvard-trained nutritional psychiatrist Uma Naidoo, M.D. recommends adding them to your weekly dinner menu STAT in order to support mood balance and mental resilience10. 

Anchovies pack a ton of omega-3s and because they’re tiny delicacies, they’re less likely to contain harmful pollutants like mercury, so you can be free to snack away (just be aware of the salt content). 

It's no wonder that you'll find blueberries in Naidoo's go-to healthy dessert recipe.

As a result, Avena says that eating berries may help improve your motor skills and cognition. Throw a handful into your oatmeal, smoothies, yogurt, or baked goods for a quick brain boost.

Egg yolks are loaded with choline, a nutrient that plays an important role in neurotransmitter functionality12 and increases dopamine (the happy hormone) receptor density13. So whether you like your eggs scrambled, fried, or sunny-side up, adding whole eggs into your diet is an easy way to boost your cognitive function14.

Craving chocolate? You might want to reach for a piece of dark chocolate or two. In addition to being an antioxidant-rich food, dark chocolate is also swarming with cocoa flavonols that can improve cognitive function by reducing brain fog and fatigue15, and sharpening concentration.

Beans truly are a magical fruit—and not just because of their fiber content. Research also shows legumes are great for cognitive function and preventing cognitive decline, especially in elderly individuals16.

As far as foods that aren't so great for your brain, ultra-processed foods (i.e. cookies, candy, fast food, etc.) earn the top slot. These foods tend to be nutrient-poor, calorically-dense, and high in sugar, salt, and/or fat. Red meats17, foods high in saturated fats18, sugar19, and sodium20 can also harm brain health, Maxwell says, due to their negative impact on the gut microbiome and heart functionality.

While it's always smart to take a food-first approach to supporting brain health, these supplement ingredients have also shown promise in supporting cognition:

RELATED READ: The 14 Best Supplements For Focus, Memory, & More In 2024*

As far as which overall diet is best for brain health, Maxwell says the research is mixed, but the Mediterranean Diet, MIND diet, and Japanese diets 26all seem to be protective.

—Emma Loewe, mindbodygreen health & sustainability director

Hungry for more on this topic? Here's a deep dive into how one macronutrient in particular—fiber—can support brain health and functioning.