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What To Eat For Optimal Brain Health


Just like any other organ, your brain is dependent on proper nutrition. Employing a “brain-friendly” diet will not only improve the effectiveness of the brain exercises, it will also help prevent the effects of cognitive decline; which normally occurs during old age.

Foods to Avoid

Let's focuses on only the best foods that improve the overall health and performance of your brain.

First, here is a short list of foods to avoid if you want to improve your overall brain health:

Fatty Foods – Consuming too much fatty foods increases the risk of developing various cognitive degradations such as brain shrinkage and impairments in the hypothalamus region of the brain. It is also shown to have a connection with one of the most common cognitive ailments known as Alzheimer’s disease.

Processed Foods – Foods mixed with artificial additives such as colorings, artificial sweeteners, and preservatives are known to have negative effects in the cognitive functioning of children. A particularly lethal additive is called Monosodium Glutamate (MSG), which is known to kill nerve cells in the brain with high consumption.

Furthermore, an additive called benzoate is also known to result in hyperactivity.

Salty Foods – Numerous studies have shown that foods with high sodium content can cause problems which lead to damage in the brain and heart. Too much sodium in a person’s diet can cause stroke, high blood pressure, bone ailments, and other cardiovascular diseases. In another study, people who have higher sodium consumption got discernibly poorer performances in cognitive examinations.

Foods to Consume

The effects of brain-friendly foods range from improving the circulation of oxygen and blood to the brain to supplying it with essential nutrients to make it perform better. Fortunately, these foods are very affordable and can be found in most supermarkets.

Here is a list of the best foods that improve your brain performance:

Blueberries – Blueberries heightens your resistance to oxidative stress, which causes numerous neurological ailments including Alzheimer’s disease and dementia.

Dark Chocolate – Everybody knows that dark chocolate is rich in flavonoids and is a very potent antioxidant. It helps normalize blood pressure, blood flow, and cholesterol levels in the circulatory system. Dark chocolate also provides a healthy dose of caffeine which promotes wakefulness.

Fish – Fish meat such as tuna, mackerel, herring, and salmon is a nutritional powerhouse for your brain. It is rich in omega-3 fatty acids with docosahexaenoic acid which composes 40% of the polyunsaturated fatty acids or PUFAs in the human brain. Additionally, it is a natural source of fish oil and eicospentaenoic acid which improves blood and oxygen circulation.

Walnuts – A single piece of walnut is a healthy source of alpha linolenic acid, which is essential for the body’s growth and development. It is also a natural source of vitamin E, which lessens the effects of cognitive decline due to old age.

Spinach – Spinach is a green vegetable packed with nutrients such as vitamin A, vitamin C, vitamin E, vitamin K, lutein, folic acid, and omega-3 acids. It is a very powerful antioxidant that helps prevent cognitive decline, memory loss, and vision impairment.

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