6 best foods to boost your brain and memory

6 best foods to boost your brain and memory

Our brain is kind of a big deal. Did you know that it is responsible for about 20% of our body’s energy use? It’s in charge of keeping our heart beating, our lungs breathing and allowing us to move, feel, and think.

While we’ve always known that food affects our body, scientists continue to uncover evidence that what we eat plays a huge role in our brain’s health. Yes, when it comes to staying mentally sharp and focused, eating plenty of brain foods matters. So how to keep our brain healthy? Discover our top 6 brain-boosting foods.


When people talk about brain foods, fatty fish is often at the top of the list. Indeed, about 60% of our brain is made of fat, and half of that fat is comprised of omega-3 fatty acids. Fatty fish being a rich source of these acids, it can play a significant role in sharpening memory and improving mood, as well as protecting our brain against cognitive decline. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna and pollack. If you’re not a fan of fish, you can also ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds and nuts.


Nuts are abundant sources of protein, healthy fats and vitamin E, which are great for the brain. They also contain essential oils and amino acids that help with focus and learning. Walnuts, in particular, have been reported to potentially drive improvements in memory and cognition levels. Other healthy nuts such as cashews, peanuts, sunflower seeds or even nut butters will also do the trick.


Broccoli is filled with vitamin K and choline, powerful substances that help to keep our brain sharp and focused. Research has even shown that broccoli can promote cell growth, may help slow cognitive decline and plays a role in preventing brain conditions such as Alzheimer’s disease. Other vegetables like brussel sprouts are great for your brain as well.


Studies have shown that strawberries, blueberries and acai berries may help delay natural brain ageing and memory loss, thanks to their high concentration in flavonoids, the natural plant pigments that give berries their brilliant hues. Particularly, a study done by researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years. So try sprinkling them over your breakfast cereals, adding them to a smoothie, or enjoying as is for a simple snack.


Like fatty fish, avocado is packed with omega-3s which boost brain function. It also contains at least 20 different vitamins, which help regulate blood pressure and improve eye health. Avocados are no doubt delicious and healthy, but they contain a high amount of calories. So you might want to limit your intake to a quarter or half of an avocado per meal.


Cocoa is an excellent source of flavanols, a substance that has antioxidant and anti-inflammatory properties. It has been found to increase blood flow to our brain, which helps to boost memory, focus and even mood. The darker the chocolate, the more flavanol it contains, so try those that contain at least 85% or more cocoa. With that said, don’t go the other extreme and consume too much sweet milky chocolates as a high amount of sugar can offset the benefits.

For more healthy tips, you can also consult online our licensed doctors.

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