Brain power and Memory Boosting Foods

Sucharita Tripathy, Dietitian, (M.Sc. Foods and Nutrition)

2020-08-23 16:57:01



  1. Almond- It increases the blood flow to the brain. Almonds are also contain many vitamin and nutrition which helps in improving the brain power like vitamin B6 which promotes brain health and vitamin E that slows down the ageing of brain cells that impact memory.
  2. Walnut- Walnut rich in omega 3 fatty acid, which helps in brain function. Omega-3’s are one of the fundamental building blocks of the brain and critical for brain health in both infants and adults to boost mood and improve cognition.
  3. Apple- Apple improved brain health, including reduced the onset of neurodegenerative diseases like Alzheimer’s and Parkinson’s. This powerful antioxidant in apples was found to protect brain cells against oxidative stress during an animal study conducted in 2004 by Cornell University researchers. Apples have particularly high levels of quercetin. Scientists believe quercetin blocks free radicals, which, when found in excess, can cause damage to the brain cells as well as other cell types.
  4. Turmeric- Turmeric, the deep-yellow spice is a key ingredient in our daily cooking and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, which directly enters the brain and benefits the cells there. Curcumin may help improve memory in people by clearing the amyloid plaques those suffering with Alzheimer's disease. It also boosts serotonin and dopamine, which both improve mood and reduced mental depression. Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells growth.
  5. Green tea- Green tea is an excellent beverage to support your brain. Its caffeine content boosts alertness, while its antioxidants protect the brain and L-theanine helps you relax. It is also rich in polyphenols and antioxidants that may protect the brain from mental decline and reduce the risk of Alzheimer's and Parkinson's.
  6. Pumpkin seeds- Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage. They are also an excellent source of magnesium, iron, zinc and copper. Zinc is crucial for nerve signaling and zinc deficiency has been linked to many neurological conditions, including Alzheimer's disease, depression and Parkinson's disease. Magnesium is essential for learning and memory. Low magnesium levels are linked to many neurological diseases, including migraines, depression and epilepsy. Copper also helps to control nerve signals. These micronutrients present in pumpkin seeds can likely reap their benefits by adding pumpkin seeds to the daily diet.
  7. Dark Chocolate- Dark chocolate and cocoa powder is packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants. Flavonoids are a group of antioxidant plant compounds. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Chocolate is also a legitimate mood booster.
  8. Oranges- oranges are naturally rich in Vitamin C and vitamin C is a key factor in preventing mental decline. Eating sufficient amounts of vitamin C-rich foods can protect against age-related mental decline and Alzheimer's disease. Vitamin C is a powerful antioxidant that helps fight off the free radicals that can damage brain cells. Plus, vitamin C supports brain health as per the age.
  9. Fatty fish- Fatty fish are rich in Essential fatty acids (EFAs) like EPA and DHA. These fish contain the active form of these fats, EPA and DHA, in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmontroutmackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to an increased risk of dementia, Alzheimer's disease and memory loss while having sufficient levels of both EPA and DHA is thought to help us manage stress and helps make the good mood brain chemical, serotonin.
  10. Spinach- Like most green leafy vegetables, spinach is also perfect for both physical and mental health. Spinach is packed with Vitamin K, which is deemed as the best Vitamin for memory and focus. It is also observed that spinach can help in slowing down the decline of memory and cognitive abilities in adults. Spinach is also rich in Vitamin A that helps in reducing inflammation of the brain cells.

These are some brain boosting foods for the enhancement of the brain and these foods are also having many other health benefits. So try to add some these vegetables and foods in your daily diet.  Eat healthy and stay healthy.