The foods we eat can have a big impact on the structure and health of our brains. Eating a brain-boosting diet can support both short- and long-term brain function.
The brain is an energy-intensive organ, using around 20 percent of the body’s calories, so it needs plenty of good fuel to maintain concentration throughout the day.
The brain also requires certain nutrients to stay healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, such as Alzheimer’s disease.

1. Oily fish

Oily fish contains omega-3 that can help boost brain health. Oily fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.
Examples of oily fish that contain high levels of omega-3s include:

Salmon
Mackerel
Tuna
Herring
Sardines

People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.

2. Dark Chocolate

Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
3. Berries

Like Dark Chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain. Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.
The antioxidant compounds in berries have many positive effects on the brain, including:

Improving communication between brain cells
Reducing inflammation throughout the body
Increasing plasticity, which helps brain cells form new connections, boosting learning and memory
Reducing or delaying age-related neurodegenerative diseases and cognitive decline

Antioxidant-rich berries that can boot brain health include:

Strawberries
Blackberries
Blueberries
Blackcurrants
Mulberries

4. Nuts and Seeds

Nuts and seeds are a plant-based source of healthful fats and proteins. Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants. Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals. As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.
The nuts and seeds with the highest amounts of vitamin E include:

Sunflower seeds
Almonds
Hazelnuts

5. Whole Grains

Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good source of the vitamin.
Whole-grain foods include:

Brown Rice
Barley
Bulgur Wheat
Oat Meal
Whole-grain Bread
Whole-grain Pasta

6. Coffee

Coffee is a well-known concentration aid — many drink it to stay awake and encourage focus. The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy. Coffee is also a source of antioxidants, which may support brain health as a person gets older. Caffeine can, however, affect a person’s sleep and doctors do not recommend caffeine consumption for everyone.
7. Avocados

A source of healthful unsaturated fat, avocados may support the brain.Eating monounsaturated fats may reduce blood pressure, and high blood pressure is linked with cognitive decline. Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.
Other sources of healthful unsaturated fats include:

Almonds, cashews, and peanuts
Flaxseed and chia seeds
Soybean, sunflower, and canola oils
Walnuts and Brazil nuts
Fish

8. Peanuts

Peanuts are a legume with an excellent nutritional profile. They contain plenty of unsaturated fats and protein to keep a person’s energy levels up throughout the day. Peanuts also provide key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.
Resveratrol is a natural non-flavonoid antioxidant found in peanuts, mulberries, and rhubarb. Evidence from a review article suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer’s and Parkinson’s.
9. Eggs

Enjoyed by many for breakfast, eggs can be an effective brain food.
They are a good source of the following B vitamins:

Vitamin B-6
Vitamin B-12
Folic Acid

10. Broccoli

Broccoli and other cruciferous vegetables are rich in fiber and nutrients. As well as being a low-calorie source of dietary fiber, broccoli may be good for the brain. Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates.Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases. Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s brain health.
Other cruciferous vegetables that contain glucosinolates include:

Brussels sprouts
Bok choy
Cabbage
Cauliflower
Turnips
Kale

11. Kale

Leafy greens, including kale, may support brain health.
Like broccoli, kale contains glucosinolates, and leafy greens also contain other key antioxidants, vitamins, and minerals. This is why many consider kale to be a superfood.
12. Soy products

Soybean products are rich in a particular group of antioxidants called polyphenols. Soy products contain polyphenols called isoflavones, including daidzein and genistein. These chemicals act as antioxidants, providing a range of health benefits throughout the body.