Brain Power

15 Brain Foods to Boost Focus and Memory


1. Avocados

  • one of the healthiest ones you can consume
  • packed with monosaturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing
  • contains both vitamin K and folate which help prevent blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially both memory and concentration
  • rich in vitamin B and vitamin C, which aren’t stored in your body and need to be replenished daily
  • have the highest protein and lowest sugar content of any fruit
  • their creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods


2. Beets

  • these root vegetables are some of the most nutritious plants you can eat
  • reduces inflammation
  • high in cancer-protecting antioxidants
  • the natural nitrates in beets actually boost blood flow to the brain, helping with mental performance
  • during tough workouts, beets actually help boost energy and performance levels

3. Blueberries

  • they’ve got so many great health benefit ­while tasting like an all-natural candy
  • one of the highest antioxidant-rich foods known to man, including vitamin C, vitamin K, and fiber
  • contains high levels of gallic acid, which are especially good at protecting our brains from degeneration and stress
Bone Broth

4. Bone Broth

  • the ultimate food for healing your gut and, in turn, healing your brain
  • full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies
  • contains high levels of collagen which help reduce intestinal inflammation
  • contains healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory

5. Broccoli

  • contains high levels of vitamin K and choline which will help keep your memory sharp
  • loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake
  • its high-fiber levels mean that you’ll feel full quickly

6. Celery

  • a vegetable with such few calories (16 per cup)
  • contains high levels of antioxidants and polysaccharides which act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome
  • so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it’s a great snack option if you’re looking to shed pounds
  • the seeds and leaves provide extra health benefits and taste great in things like stir fries and soups
Coconut Oil

7. Coconut Oil

  • works as a natural anti-inflammatory, suppressing cells responsible for inflammation
  • can help with memory loss as you age
  • destroy bad bacteria that hangs out in your gut


8. Dark Chocolate

  • chockfull of flavonols, which have antioxidant and anti-inflammatory properties
  • can also help lower blood pressure and improve blood flow to both the brain and heart
  • The rule of thumb is the darker the chocolate, the more health benefits.

egg yolk

9. Egg Yolks

  • contain large amounts of choline, which helps in fetal brain development for pregnant women
  • breaks down bethane, a chemical that produces hormones related to happiness
  • studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels
  • one of the most inexpensive sources of protein out there; just be sure you’re buying organic, free-range eggs
olive oil

10. Extra Virgin Olive Oil

  • contains powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes
  • helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s
  • not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures
  • best way to get your fill is by eating it cold or at room temperature
Leafy Greens

11. Green, Leafy Vegetables

  • getting regular helpings of leafy green brain foods — like kale, Swiss chard, and romain lettuce — can help keep dementia at bay according to new research
  • loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong

12. Rosemary

  • carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain
  • contains high levels of antioxidants and anti-inflammatory properties which helps protect eyesight from deteriorating

13. Salmon

  • packed with omega-3 fatty acids to help keep your brain running smoothly and improve memory
  • if you have kids, feeding them salmon can help prevent ADHD by improving their focus
  • help prevent cancer and kill tumors

*Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught salmon can be filled with mercury and toxins


14. Turmeric

  • contains curcumin, a chemical compound found in turmeric, the spice is actually one of the most powerful (and natural) anti-inflammatory agents
  • helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information


15. Walnuts

  • just munching on a few walnuts a day can improve your cognitive health
  • contains high levels of antioxidants, vitamins and minerals which improve mental alertness
  • contains vitamin E which help ward off Alzheimer’s

For more information:

Blog Article Entry by: Beatrice H. Pan, UST-SN


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